Four Core Training Myths That Might Be Holding You Back

If you’ve been training hard, following expert cues, and still feel stiff, limited, or stuck at a performance plateau — your core training might be the culprit.

Between TikTok trainers shouting about "engage your core" and overly cautious physical therapy advice, it’s easy to fall into patterns that don’t actually help you move better or feel stronger. You may even be unknowingly reinforcing habits that create rigidity, limit your range of motion, or worse — keep your spine from doing what it’s meant to do.

At MomentPT in Downtown Manhattan, we take a performance-driven physical therapy approach to core strength that helps active adults build resilient, adaptable, intelligent cores — the kind that support a strong spine, powerful lifts, and pain-free movement in real life and sport.

Let’s bust some myths and show you what that actually looks like.

Myth #1: Bracing = Crunching Down

The Truth: A real brace comes from pressure, not flexion.

This is one of the most common misfires we see — and one of the most damaging. When people try to “brace” their core by crunching down, they’re really just shortening their spine, killing their posture, and locking themselves into inefficient movement.

If you’ve been told to “engage your abs” by tucking your pelvis under or squeezing your six-pack, you’re missing the point of a true brace — which comes from intra-abdominal pressure, not forward flexion.

How to Brace Correctly:

• Gently rock your pelvis forward and backward to explore your neutral.
  
  

• Land in a light posterior tilt while keeping your chest tall.
  
  

• Exhale fully to activate your diaphragm.
  
  

• Maintain that breath hold to create 360° pressure.
  
  

This will light up your core, protect your spine, and keep you tall, not crunched. This is the foundation we use for bracing—whether in barbell lifts, kettlebell sessions, or performance physical therapy here in Downtown Manhattan.”

Myth #2: You Need to Brace for Everything

The Truth: Bracing is a tool — not a lifestyle.

It’s become common advice in the rehab world to “always engage your core.” But here’s the problem: not every movement requires maximum tension. Bracing for everything turns people into robots — stiff, overly cautious, and constantly over-recruiting muscles they don’t need.

A resilient core is one that knows when to fire — and when to chill.

Match the Tension to the Task:

• Picking up your phone? No brace needed.
  
  

• Walking or carrying groceries? Light engagement is plenty.
  
  

• Deadlifting or squatting heavy? Max tension and intentional bracing makes sense.
  
  

Being able to dial your core effort up or down depending on the task is essential for real-world function.It’s also a core principle in functional training and spine-safe performance work.

Myth #3: Neutral Is One Perfect Angle

The Truth: Neutral is a zone, not a bullseye.

One of the most paralyzing misconceptions we hear is, “I’m not sure if my spine is in neutral.” As if there’s a single, perfect angle that unlocks safe movement and anything outside of that puts you at risk.

The reality? Neutral isn’t a fixed point. It’s a range — a zone where your ribs stack over your pelvis, pressure is managed well, and your spine moves naturally without excessive compensation.

What to Look For:

• Posture should feel tall and strong, not stiff.
  
  

• Small shifts forward or back? Totally fine.
  
  

• You don’t need to be locked into a robotic “straight line” to be effective or safe.
  
  

This understanding unlocks movement confidence. It allows you to train hard without second-guessing your form or fearing every rep. It’s how we help clients build strong spines with movements that feel powerful — not restrictive.

Myth #4: The Spine Should Only Resist Motion

The Truth: A strong spine can bend, rotate, extend — and should.

Anti-rotation and anti-extension drills have their place, but if your entire core routine is built around resisting movement, you’re missing the bigger picture. Your spine was designed to move. And if you stop training that movement, you’ll eventually lose it — along with power, fluidity, and comfort.

This is where dynamic core training enters the chat.

Try These Dynamic Core Drills:

1. Elevated Side Plank Hip Drops

• Set up in a side plank on a box or bench.
  
  

• Slowly lower your hips toward the floor, then lift back up.
  
  

• Builds controlled side bending and lengthens tight QLs, obliques, and glutes.
  
  
  

2. Cable Cross-Body Chops

• Stand tall with knees soft.
  
  

• Use a cable machine to rotate across your body.
  
  

• Builds rotational control and trains your core through real ranges.
  
  

Want one more? We often program Banded Cat-Cow Variations to reintroduce safe, active spinal flexion and extension — helping the spine re-learn how to flow without stiffness or fear.

This kind of work is key whether you’re a runner, play rotational sports, or just want to feel better moving through everyday life.

So, What’s the Better Way?

At MomentPT, we don’t chase fads or feed fear. Our one-on-one physical therapy in Downtown Manhattan is built to give you exactly what you need — not what TikTok or outdated rehab templates suggest.

Whether you're training through back pain, coming off a setback, or just trying to train smarter for your next lift or race, we build custom core training strategies that:

• Reinforce movement confidence
  
  

• Restore full spinal motion
  
  

• Support real-world performance
  
  

• Integrate seamlessly into your overall training
  
  

Ready to Upgrade How You Train Your Core?

If your core work has felt confusing, rigid, or just ineffective, let us help you shift the narrative. Strong cores aren’t built on fear — they’re built on strategy, strength, and movement freedom.

[Schedule a free phone consultation] to see how our team at Moment can help you bridge the gap between rehab and performance, and finally build a core that works for you — in and out of the gym.