Corefulness® aims to start a posture revolution, through providing an accessible, informative and progressive guide for people of all ages and backgrounds; empowering you to improve your posture, your health, and your life.

How it works

When we start training a muscle it goes through three phases. During the initial phase, which lasts about four weeks the improvement in muscle strength is due mostly to modifications in the messages from the brain to the muscle. There is a rapid improvement in a person’s ability to perform an exercise and the brain and body learn movement patterns; this is “training”.

The second phase which occurs from 4-12 weeks sees an increase in the strength of individual muscles, however the 
size of the muscle will not increase. The third phase beyond 12 weeks produces a slow but steady increase in both size and strength of the exercise muscles.

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Repeat your exercises at least 3 times a week.

Backed by Facts

Muscle strengthening occurs if exercises are repeated at least a minimum of three times per week. Corefulness® encourages you to repeat exercises 
and as you learn the exercises you will incorporate them into your life every day.

A programme consisting of stretching, back isometric and stabilisation exercises and walking has been shown to significantly decrease pain and disability in patients with chronic low back pain. The Corefulness® programmes encompass these elements and encourages functional activity during the six weeks and beyond.

Stability muscles work at a low level for a long period of time, therefore Corefulness® encourages you to use these muscles at a maximum of 40 percent of normal muscle contraction and to work towards holding muscles for at least 10 seconds.

The Science Bit

All our muscles have fast and slow twitch fibres helping us to move or stabilise.
 To optimise our movement, it’s vital to maximise our stability strength. From the four very important muscles in our bodies, we can aid the stability of our whole body.

woman stretching with blue background

There are four important stabilising muscles of the body which will be identified and Corefulness® aims to train these muscles and strengthen them.

serratus anterior exercise with blue background

The serratus anterior muscle is the main stabiliser of the shoulder. It is attached to the inside edge of the shoulder blade, it runs beneath the shoulder blade and is attached in a serrated pattern to the ribs at the front. When it works it gently flattens the shoulder blade against the rib cage.

pelvic floor with blue background

The pelvic floor is the most important stability muscle. It is located at the bottom of the pelvis like a hammock. It is the muscle that stops us passing urine and stops us passing wind and in men it is the muscles which raises the testicles.

gluteal medius with blue background

The gluteal medius muscle is a stabilising muscle of the hip and pelvis. It is one of our buttock muscles and if you put your hand into your back trouser pocket then you are over this muscle. When it works our legs turn out and it also works to move the straight leg outwards.

vastus medialis obliquus exercise with blue background

The vastus medialis obliquus or VMO is the inner part of the quadriceps at the front of the thigh it works to help straighten the knee and also to stabilise the kneecap.

sitting posture with blue background

Sitting posture. When we sit it is important to keep the natural curves of our spine. As you sit, slump and round your back and then sit up tall and arch your back and then find half way and this is the ideal sitting position.

standing posture with blue background

Standing posture. Imagine a vertical line drawn through your ear, shoulder, hip, knee and ankle joints. This is the line we want to find when standing. If you stand too far forwards then the muscles up your back, your hamstrings and your calfs (at the back of your legs) have to hold on to stop you falling forwards. They act as anti gravity muscles and often tighten up. Through Corefulness® you will learn how to find the correct standing posture.

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What you think

I was introduced to Corefulness as part of my recovery from an acute back strain.

Part way into a marathon training program my back “gave up”, leaving me completely unable to run; barely able to even walk for a day or two. I integrated the exercises and stretches into my program, gradually increasing the practice until I was regularly running through the whole set of movements about three times a week. The exercises are taxing enough to make you aware of your core stability muscles without being so hard as to be off-putting. And it gets into your head – it’s surprising how soon you are thinking about posture and movement during everyday activities. Over the course of a couple of months I have quite literally gone from unable to walk without pain to being able to comfortably, and happily, complete a marathon. I believe that the Corefulness program has played a significant part in that recovery and I’m excited to have the tools now to integrate core strengthening into my day from office chair to cross-country trail.

From a 50 year old male, marathon runner

Corefulness® came into my life when I felt that I needed it the most. In hindsight, we should all have been using the practices from childhood.

I was desperately trying to get back to my pre-children level of fitness, but the constant challenge of where to start and how to achieve it safely, and fit it into my routine, was proving quite overwhelming. Corefulness seemed a relatively simple and straightforward process with which to start and a far cry from the usual 5-mile run that I was attempting to push myself around. Relatively quickly it became clear that my lack of core stability was most probably a key area to target and as the weeks progressed I couldn’t actually believe that I hadn’t been including the strengthening exercises and muscle awareness in my exercise regimen let alone everyday life. I found the progression through the weeks steady and easily achievable, with perhaps the exception of the balance work which remains my personal area of challenge, and the everyday reminders continue to pay dividends throughout the working day. The Corefulness programme continues to provide the vital foundation of my training going forwards, namely a 30 mile trek in the Brecon’s in July!

From a 40 year old working mother of two children

I progressed from rehabilitation to building the programme into my daily routine and it has made all the difference.

From a 55 year old male, following acute back pain.

Meet Libbie

Elizabeth Cordle "Libbie", founder of Corefulness®, qualified as a Chartered Physiotherapist in 1998 from King’s College University, London. Having worked at King’s College Hospital and St George’s Hospital, London, she set up her own physiotherapy company specialising in neuromusculoskeletal disorders.

Libbie’s varied clinical caseload includes acute and chronic disorders, pre and post natal, post-operative, ergonomic and sporting injuries. She has worked for the London Welsh Rugby Academy, the GB polo team and with many elite runners.

Over the past 21 years she has worked with leading consultants and developed an in-depth knowledge of injury, treatment and rehabilitation.

Libbie’s experience has fuelled a desire to make the knowledge of exercise available to the wider population. She is committed to helping individuals be pro-active in helping themselves and knows that Corefulness® allows people of all ages and abilities to benefit from her expertise.

Libbie Corefulness