Now that's a popular word.. 'the core', flared around in the fitness industry from one trainer to the next, named at the centre of most physical deficiencies and likely a fall back option for when a practitioner can't quite figure out why your unable to perform overhead swiss ball squats... :/
When you consider talking about the core or are considering aiming to strengthen it because someone said it would be a good idea... an appreciation of its origin, function, integration with vital bodily systems and how external stressors will inhibit your ability to establish a solid foundation, is the ideal.
There is clearly an information gap between what is known by anatomists and elite rehabilitation specialists and what is known by the exercise profession at large. Training the abdominal wall from a flat surface forward in the supine position (sit ups, crunches) has little, if any carryover to function be it lifting at home or your workplace or stabilisation during most sporting situations..(though it may assist getting out of bed.. right?). Modern researchers have provided knowledge of two major stabiliser systems the 'inner and outer units'. T
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| A small section to the inner workings of the "core" |
The trunk Diaphragm; The bodies chief biological pump, controlling the movement of blood and lymph, a respirator and regulates the "core" musculature throughout. Multifidis; Deep longitudinal stabilisers that run the length of the spine from the pelvis (PSIS), through to the spinous process at the neck (C2/3). The Pelvic floor; is key to prevent your organs from dropping through (visceroptosis).. and aids in creating intraabdominal pressure and stiffness at the pelvic girdle when required. Now the Transverse abdominus; is tooted by Vleeming and Janda as being the key player in creating activation and stiffness of the entire spinal/sacrall segments, drawing in of the belly button has shown to recruit the TVA and promote "hoop tension" throughout the thoracolumber fascia (Thoracic and lumber spine region, anterior to posterior) creating spinal stability. (+internal obliques)
Now the last comment I just made is highly disputed amongst the book head intellects and actual hands on practitioners, Mel siff has a great wealth of knowledege in the strength arena and his two sense is worth a consideration. But from my practice, the less initiation towards the spine an individual has at and around the umbilicus prior to movement above walking intensity.. the higher degree of 'heart bottom syndrome', compensated posture, symptoms of "ITB and lower back" pain and evidently faulty recruitment patterns.
Now you may be wandering what the outer unit consist of ?..you probably weren't, but I'm gunna tell you any how. The areas most commonly associated are the "six pack" rectus abdominus, external obliques and some may even throw in the highly influential erector spinae and quadratus lumborum and they wouldn't be wrong..but far from correct. In fact any muscle-ligament-tendon and therefore organ, that attaches to or crosses the pelvis is and should be regarded as a product of "the core".
Any system that integrates from mouth to anus needs to be considered when looking to integrate and or isolate certain areas of the chain. Therefore it would be wise to not neglect what you put in your mouth, if whole body structural stability and spinal support is your goal..!
As i mentioned above, both 'units' must work together to create a stable-injury proof body, for example; The thoraco-lumbar facia mechanism is dependant
upon synergistic recruitment of the gluteus maximus (your bum), internal oblique,
transverse abdominus (belly button IN), erector spinae and latissimus dorsi. When properly
activated, the mechanism creates an extension force on the lumbar spine and
is directly related to the intra-abdominal pressure and the hydraulic amplifier mechanism i.e. Integration of both units, creates stabilisation!
Now my aim was to talk about helping you find one's core, not confuse it with a library of philosophies.
I'll start with a few points that need to be chewed before you can begin to digest...
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| Every animal in nature requires integration of all bodily systems in order to survive and more importantly..thrive! |
As i've mentioned, the organs of digestion-metabolisation-assimilation and elimination, all have a key role in function of the "core". I've worked with a handful of clients that have presented inactive trunk and pelvic stabilisers upon assessment. The common approach is to prescribe low level corrective exercises and foundational breathing techniques (along with lifestyle adjustment), in-order to reestablish primary inner unit recruitment during movement. But this doesn't always flow so nicely. Once you look at human anatomy-physiology from the inside-out, you begin to to appreciate that all relating muscles that share a neurological pathway with an organ, are slaves to that organ.
To simplify, when a organ is in pain, the brain cannot differentiate between the hurt organ or its related muscle tissues, it only knows which segment of the spine the pain came from. Therefore the central nervous system will act accordingly by inhibiting that segment of the spine to act like its in pain..i.e. turn off. This is commonly seen when individuals (52% of the UK) over burden their small intestines and relating sigmoid colons, of which share the same reflex pathways as most peoples inner unit complex, as well as the gluteals and hip flexor/extensors. Causing an all to common sight of poor recruitment patterns, zero muscle tone around the abdomen and bum, often leading to compensatory issues at the knees and feet and poor association of spacial awareness!
Right, I really could chat about this all day, so here are a few things you can begin to implement..if you wish:
BREATH...
Yep a basic one right..well seen as most individuals have an inverted pattern of respiration (I was one of them), I think its wise to start with the very process that is so often over looked when assessing an individuals "core" and its fundamental role in nervous system regulation, hormonal secretion, optimal O2: CO2 balance and cranial structure...to name a small few.
A cool and easy one I learnt from JP Sears to get the foundation started:
- Meditation whilst walking: By disconnecting from societies congested aroma, when your next in a place that offers piece to your pituitary, try inhaling for 4 steps, hold your breath naturally for 1-2 steps and exhale for 4 steps. Try adjusting to suite your rhythm. This helps most begin to grasp the idea of 'loosing their mind, and coming to their senses' i.e. being more sensitive to their physical bodily needs and not being over ruled by their rational mind. Breathing through the nose is most natural and beneficial (watch a baby), mouth breathing is merely an adaptation for survival, always look to keep the tongue to the roof of the mouth and breath deep.. do this and your IQ is bound to jump up by 30 points, honest!
- Lying TVA: As suggested lay on your back, knees bent so that your feet are a few inches from your glutes (bum), head rested, palms facing upwards. On inhalation through the nose look to expand your belly (2/3), followed by your chest (last 1/3). As you gently exhale aim to flatten your lower back to the ground by drawing your belly button IN, reducing your natural curve. Hold for 5 seconds initially, as you come out continue the pattern of breathing. You can place your fingers beneath your lower back looking to maintain pressure on them when you draw in. To progress; Bring foot off the ground or move feet further away from ya backside.
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| Foundationally essential movement, hinging from the hip and working-in to find balance |
- The Founder: A static movement that requires integration of the WHOLE core (mouth to anus-internal+external tissues).
Once isolation-activation has been achieved, then integration is very necassary in order to promote function. But we cannot forget that Improvisation is a vital aspect in helping promote higher levels of adaption as well as human self expression.
You correct the breathing-You fix the posture-You find the core- Now go play..!
Be wise.
Beatle.
Francis Pottenger- SVD
The Janda Approach
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3187684/
Gee Photography (Blogger)
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