Five Dark Secrets of the Tight Core Myth: The Impact of a Chronically Contracted Abdomen on Your HealthSep 21, 2023
Hey! it's Adrienne here. Today, let's talk about the tight-core myth.
This is a subject close to my heart. I used to have chronic back pain. But when I learned how to use my core functionally, the pain went away.
Now, I'm a movement specialist, and one of the most common things I hear from clients is that they think their problems will be solved if they have a stronger core. By stronger, they mean tighter abs.
I'm not surprised. Our culture is obsessed with a flat, tight abdomen. From fitness magazines to social media, we're bombarded with images of sculpted bodies and the message that a "strong core" is the ultimate badge of health.
Photo by Selene Marie via Unsplash
But what if this glorified ideal, fueled by body culture, is causing more harm than good? In this post, we'll go behind the scenes and explore the ugly consequences of what most people equate with a strong core: a chronically contracted abdomen. Busting this myth is also one of the easiest ways to relieve back pain.
The Glorification of the Tight Core
Body Culture's Obsession: The Quest for a Flawless Core
The pursuit of a tight core has become not only a cultural obsession, but a symbol of strength, beauty, and vitality. We're inundated with messages that equate a taut abdomen with health and success, reinforcing the belief that a strong core is the pinnacle of physical prowess. The pressure to conform to this ideal is omnipresent from fitness to fashion trends.
But what’s the functional truth?
The Myth of the Strong Core: A Biomechanical Reality Check
While the image of a chiseled core is glorified, biomechanics tells a different story. Our bodies are designed for harmony and balance, not relentless tension. Contrary to popular belief, a chronically contracted abdomen doesn't equate to a stronger core. This distortion of the strong core myth can lead to a cascade of physiological responses that compromise overall health.
The problem goes even deeper. You don’t have to have a strong core to have a chronically contracted abdomen. All it takes is believing you should have a strong core, wishing you did, and consciously or unconsciously contracting your belly in reaction to this idealistic self-image in your brain to set problems in motion. It doesn’t matter if you’re a skilled athlete, a moderate exerciser, or a couch potato. One’s level of perception and self-consciousness has a much greater effect on how one uses the core than their activity level and movement skill.
So let’s look at five dark secrets of a chronically contracted abdomen.
Secret #1: Triggering the Stress Response
The Silent Storm: How a Tight Core Induces Stress
The tight core fixation unwittingly triggers a stress response within our bodies. When we perpetually contract our abdominal muscles, we activate the sympathetic nervous system – the fight-or-flight mode designed for survival. The consequences of this chronic stress response are far-reaching, affecting not only our physical well-being but also our emotional and mental states.
Secret #2: The Impact on Posture and Spinal Extension
Bending but Not Breaking: The Effect on Posture
When we try to keep our abs tight all the time, we mess up the natural alignment of our spine. This can lead to imbalances, discomfort, and even pain. I see this all the time with my clients who come to me for help with back pain.
Here's what happens:
- When you tighten your abs, you pull your spine forward.
- This puts stress on your lower back muscles and can lead to pain.
- It can also cause you to hunch your shoulders and round your back.
- This can lead to neck pain and headaches.
If you're struggling with bad posture, the first thing you need to do is relax your abs. You don't need to have a rock-hard stomach to be healthy.
Once you've relaxed your abs, you can start to work on learning to use your core muscles in a functional way, which leads to more whole-body control and strength. This means doing exercises that work the core muscles, those muscles that surround your body center, in the way they are used in everyday life.
The Unbending Truth: Inhibition of Spinal Extension
A tight core can make it hard to fully extend your spine. This is a big deal, because spinal extension is important for overall mobility and well-being.
Imagine a tree that can't stretch its branches towards the sun. That's what happens to our bodies when our spines are stiff and rigid. We can't move with ease and grace.
I think a stiff and rigid spine is a cry for help. It's our body's way of telling us that something is wrong. It’s not a necessary result of aging, but the outcome of habits over time. And habits can be changed through learning new ways of moving, feeling and thinking.
Secret #3: The Domino Effect on Un-Health
Let’s look at how a chronically contracted abdomen can affect the function of your inner workings.
Constipation and digestive distress:
A tight core can inadvertently tighten the grip on your digestive system. When our abdomen remains in a state of constant contraction, the natural rhythms of digestion can become disrupted. This can manifest as constipation, bloating, and other digestive discomforts that ripple through our overall health.
A tight core can also lead to ulcers, which are sores in the lining of your stomach or duodenum (the first part of your small intestine). Ulcers can cause pain, bleeding, and other problems.
High Blood Pressure:
A tight core can also raise your blood pressure. This is because when your core is tight, it puts stress on your body. Stress can cause your blood vessels to narrow, which makes it harder for your blood to flow. This can lead to high blood pressure.
I had my first stress ulcer way back in college, before I even knew what an ulcer was. Later I learned that stress, caffeine, and my feeling of being overweight was the perfect storm for chronically tightening my abdomen. I've also had my fair share of digestive problems in the past. It's not fun. But the good news is that there are things simple you can do to develop a functional core and improve your digestive health.
This is one of the wonderful things that we do here at the Moovy Studio!
Secret #4: The Lumbar Conundrum: Weakening the Spine
The Hidden Cost of a Tight Abdomen: Lumbar Weakness
You might think that a tight abdomen is a sign of strength, but it can actually weaken your lower back. When you're constantly tightening your abs, you're not giving the muscles in your lower back a chance to work. This can lead to muscle imbalances, poor posture and lower back pain.
Muscle Agonists and Antagonists: The Dance of Functional Balance
To understand why a tight abdomen can weaken your lower back, it's helpful to know about muscle agonists and antagonists. Muscle agonists are muscles that work together to create movement. Muscle antagonists are muscles that work against muscle agonists to control movement and provide stability.
When you have a tight abdomen, your abdominal muscles become the dominant muscle group. This means that your lower back muscles become the antagonists. The result is often like a mental and physical dark vice, with your abdomen and lower back fighting for control. Over time, your lower back muscles can become exhausted and weaken, leading to muscle imbalances and lower back pain.
What can you do about it?
The best way to prevent a tight abdomen from weakening your lower back is to do movements that help you learn to use your lower back muscles in a well-organized and functional way.
It's also important to relax your abdominal muscles when you're not using them. You can do this by taking deep breaths and practicing movement awareness. As you learn to sense the difference between contracting and letting go, your posture and habits can quite easily change.
Secret #5: The Psoas Puzzle: Hip Flexibility and Beyond
A Tight Core's Ripple Effect on the Psoas
The journey towards a balanced core brings us to a muscle of profound importance – the psoas. Nestled deep within the abdominal cavity, the psoas plays a critical role in hip flexion and posture. However, the tightness induced by an over-contracted abdomen can impact the health of the psoas, leading to tension, discomfort, and even compromised hip joint flexibility.
Unleashing Hip Flexibilty: Releasing the Psoas
The psoas, intimately connected to the state of your core, thrives when balance is restored. By gently coaxing the psoas into relaxation through movement learning and functional synergies, you can enhance your hip joint's mobility and alleviate the strain that a chronically contracted abdomen places on this vital muscle.
The Functional Solution: Power and Unity Through the Center
Beyond Contraction: The Quest for Functional Unity
In the pursuit of a healthy core, the key lies not in relentless contraction, but in discovering functional unity. Imagine your body as a symphony orchestra – each instrument (muscle group) contributing its unique harmony to create a masterpiece of movement. The true power of your core emerges when muscles work in harmony, generating strength and stability while allowing for flexibility and fluidity.
Centered Strength: Embracing the Core's Full Potential
Your body's center is more than just a physical point – it's a source of power and vitality. By nurturing functional unity within the core, you cultivate a robust foundation that supports your every move. Through mindful movement practices and an appreciation for the interplay between muscles, you can tap into a wellspring of strength that transcends the confines of a rigid abdomen.
Photo by Sippakorn Yamkasikorn via Unsplash
Conclusion: A Symphony of Balance
Now that we've explored the impact of a chronically contracted abdomen on your health, let's talk about how to create a more balanced core.
The old ideal of a tight core as the epitome of health is being replaced by a more nuanced understanding: order, not rigidity, is the cornerstone of vitality.
Your journey towards a healthier core involves embracing a paradigm shift, one that honors the delicate balance between contraction and release. By fostering functional unity, you create a symphony of movement, where muscles collaborate rather than compete.
True strength emerges not from tension, but from a harmonious coexistence of power and flexibility.
As you navigate the intricate web of your body's mechanics, remember this: the true magic of your core lies in its ability to unify, support, and empower every facet of your being.
So, step forward with grace and curiosity, nurturing your core's potential to orchestrate a symphony of balance, strength, and functional unity.
Here are a few tips for getting started:
- Embrace mindful movement. Pay attention to how your body feels as you move. Notice any areas of tension or discomfort.
- Cherish the balance between muscle agonists and antagonists. This means learning to use both the muscles that contract and the muscles that relax, in a functional context.
- Cultivate a psoas that dances with freedom. The psoas is a deep muscle in your abdomen that plays an important role in hip flexibility and posture. Learn to release the psoas through movement learning and functional synergies.
As you weave these threads of wisdom into the tapestry of your health journey, you'll discover that your core is more than just a tight 6-pack. It's part of the symphony that conducts your overall well-being.
Looking for a way to overcome your pain and move like a well-adapted human, for life? Get the groundbreaking neuroplastic movement learning strategies I use to help people overcome pain and recover vibrancy, health, and flexibility, no matter their age, condition, or physical ability. No sweat. No stretching. No woo. Moving is your nature! Sign up for a spot in our free class at the button below. Check it out today, and we can help you start recovering your physical mental and emotional well-being starting tomorrow.
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