Core Integration Vs Core Strength

Understanding core integration and the kinetic chain

Core Strength is often misunderstood as just having strong abs or being able to hold a plank for minutes. 

While this kind of strength has its place, it’s only one piece of the puzzle.

Core Integration is a more complete approach. 

It’s about how your core muscles work together – with your breath, posture, and movement – to create natural, effortless support for your spine.

Core Strength – what it is

• Focuses on muscle power, especially in the abdominals
   
• Involves isolated exercises like curl ups
   
• Can lead to gripping especially if breath and posture aren’t considered
   

Core Integration – what it means

• Involves your entire deep core system:
  
  • Diaphragm (breath)
     
  • Pelvic floor
     
  • Transversus abdominis (deep abdominal muscle)
     
  • Multifidus (deep spinal support)
    
     
• Encourages subtle engagement, coordination, and breath-led movement.
   
• Supports the spine during everyday tasks – bending, lifting, walking, etc.
   
• Promotes ease, not tension.
  
   

Why integration matters for back care

When the deep core muscles function in harmony:

• The spine is supported in motion and stillness
   
• Breath flows freely, reducing tension and holding patterns
   
• Movement feels more coordinated and less effortful
   

Think of it like a team – if one muscle group is working overtime and others are switched off, the support is imbalanced. 

Integration means all parts are active, aware, and communicating.

Exploring the kinetic chain –  feet, hips and shoulders

Feet

• Your base of support.
   
• Affects posture, balance, and how force moves through the body.
   
• Healthy feet = better stability and spinal alignment.

Hips

• Power centre for movement.
   
• Tight or weak hips can overload the back.
   
• Balanced hip mobility and strength supports efficient movement and spinal health.
   

Shoulders

• Affect upper spine and rib cage alignment.
   
• Tension here can disrupt breathing and core connection.
   
• Releasing and realigning shoulders supports the whole system.
  
   

Core integration is about connection, not just contraction.

When your feet, hips, core, breath, and shoulders are all working as a team, your back feels supported, your movement feels easier, and your body works the way it was designed to.

Move with awareness – Breathe with purpose – Trust your body

Sam ‘trusting my body’ Hobbs