‘Core strength and stability’?…but we’re vertebrates!

Skeleton doing plankYou won’t find many Alexander Technique teachers talking about ‘core stability’ or ‘core strength’. This is the notion that a core group of abdominal muscles exists that can be strengthened through specific exercises to provide us with better posture and a ‘strong and stable back’ 😉. The idea arose in the late 1990s and seems to have found a place in mainstream thinking. This place, however, is not deserved as researchers and health practitioners from a range of different disciplines now believe that ‘core stability’ is something of a myth (see the links at the end of this post).

For sure, so-called ‘core strength’ exercises can help you look more ‘streamlined’ if that is what you want, but there is very little evidence to support the idea that targeted ‘core strength and stability’ exercises are particularly good for back pain, or for our general health and well-being. Instead, the focus on bracing and pulling in the stomach may make things worse – encouraging us to hold even more muscular tension and placing destabilising forces on the spine.

It is now well accepted that it’s actually exercise in general and everyday activity that helps people recover from and prevent back pain. Of course, Pilates or yoga can be a great help here; just be aware that in a well-taught class you are unlikely to find a focus on ‘core’ or other specific muscles. There is also good evidence that Alexander Technique lessons are an effective approach for long-term resolution of back pain.

From an Alexander Technique perspective, we are intricate, finely tuned beings that work best when we allow ourselves to function as an integrated mind-body whole. We are also a lot stronger when we use ourselves as an interconnected whole rather than as if we consist of ‘separate parts’, which is a common concept of ourselves. So here’s one example – if I want to push open a heavy door and my underlying, largely subconscious, concept of strength is that it’s my arms that do all the pushing, then I’m going to find it harder work than if I simply put my arms out and use my body weight to send the door out of the way as I walk through it. In an Alexander lesson, we become aware of the countless ways in which we tend to make life harder for ourselves through our habitual ways of doing things. We also discover how everything is a lot less effort when we are shown how we can allow ourselves to work in a more integrated, coordinated and balanced way.

Humans are vertebrates, just like dogs and horses, and so at the physical core of our whole being you’ll find our spine and skull. Alexander teachers are interested in how well a person is working as a whole, and the head / neck / back dynamic relationship is a good indicator of this. Our head and spine constitute our central coordinating axis – and it was FM Alexander who discovered that, in this respect, we’re just like other vertebrates. Think of a deer or cheetah running and you’ll see a beautifully poised head leading the movement and the body seems to just flow along behind. Even though we are on two feet rather than four, the same principle applies. Most of us start out with pretty efficient, well-coordinated movement (think of the free, easy movement and balance of most 2–3 year-olds). However, we tend to lose some of this coordination and balance as we gradually adapt ourselves to our environment, which is usually a largely sedentary world of chairs, tables and computers. We tend to get stuck in habitual ways of doing things, including over-use of our arms and legs, which compromises the natural length and springiness of the spine.

The ideal situation is that all our muscles are doing the appropriate amount of work required for any given task at any given time, so we need to be able to continually adapt according to what we’re doing. In general, however, our muscles tend to be doing too much work, as holding tension is a very common habit. In contrast, the system of deep muscles associated mostly with the spine and head that provide us with postural support is usually in need of a bit of waking up. It’s all a matter of balance and, with such a complex system, there’s no way we can directly bring that balance about through any specific exercises. Alexander lessons provide a practical and effective approach to this problem. Through learning greater self-awareness and from direct experience of guided movement we can re-discover the central coordinating role of our ‘true core’, the healthy dynamic relationship between our head and spine. When this is working better, we’re more able to let go of unwanted muscular tension and discover easier, freer movement.

So, if you’re a vertebrate and would like to discover how you can access your ‘true core strength and stability’, find yourself a registered Alexander Technique teacher – feel free to get in touch if you’re in the Edinburgh / East Lothian area or search find your local teacher here.

Read more about the myth of core stability:

Eyal Lederman: http://www.cpdo.net/Lederman_The_myth_of_core_stability.pdf

Peter O’Sullivan: https://www.youtube.com/watch?v=YezBG_NdLgs&feature=player_embedded

Emma Wightman: http://www.stockbridgeosteopathicpractice.com/the-myth-of-core-stability-part-1.html