(Originally published in World of Westchase, January 2016)

For many, the New Year brings hope of initiating changes for a better, stronger, more prosperous year.

A goal could be to have a healthier, stronger body. Consider that all movement is initiated from the core. Since the core protects the spine, a weak core can be a recipe for disaster. In order to maintain or regain a healthy back, it is important to have a strong core.

The core is much more than abdominals. Core musculature is made up of two systems. One system contains stabilizing muscles. The other system is responsible for movement. The movement system is the more recognized, more visible, and therefore more popular system to exercise and strengthen. A six-pack (rectus abdominis), for example, is part of the core movement system.

The core stabilizing muscles consist of transverses abdominis, lumbar multifidus, transversopinalis, and internal oblique, which all lay under the core movement system. The pelvic floor muscles and diaphragm complete the core stabilizing muscles.

The core movement system are lattissimus dorsi, (or lats), the erector spinae, external oblique, iliosoas complex, hamstrings, hip adductors and abductors. Both systems work synergistically, so an imbalance of one component can compromise the body’s proper function.

Deconditioned individuals may have weakness in both systems. Moreover, many people who work out regularly may have a muscular imbalance because the movement system is strong but the stabilizing system is weak. In this case, the imbalance can cause movement along the vertebrae with dangerous consequences.

Even when the systems are strong, an injury can suddenly compromise them. When muscles go through trauma, they may shut down. This requires retraining muscles to slowly regain strength, flexibility, and mobility.

Use a progressive process to train you core. The deep stabilizing muscles should be strengthened prior to focusing on strengthening the movement system. A very basic movement that can be done to help protect the back is called the “drawing in maneuver,” for which you pull in the muscles just below the belly button. This causes tightening of the stabilizing muscles. Learning this process is essential and should be performed before initiating movement.

If one of your goals is to strengthen your core, this maneuver can be life altering and initiate the new beginning to a healthier body.