The core is not just your 6 pack abs. The core, in my opinion, is from the ribcage to pelvis and all of the muscles around it.
The core should be thought of as a canister. We have the diaphragm as the top, the abdominal wall or the side of the canister which includes the internal obliques, external obliques, transverse abdominus, and the multifudi which are the small muscles that run the entire length of the spine. Finally the pelvic floor which makes up the bottom of the canister
Each of these muscles have a part to play in core stability. They must work in a coordinated and balanced effort to have proper stability. We must be able to create Intra-abdominal pressure that is matched by the FULL abdominal wall. However, IAP is on a continuum, we do not need maximum IAP if we are running a marathon. We need to be able to breath while still maintaining some spinal stability.
(0-3)
This is the area in which respiration patterns are compromised so much that both respiration and stabilization via the diaphragm are compromised.
Level 3 is you have proper respiration patterns and only need to worry about bring air in and out of the lungs. An example of this is when you are binge watching netflix. There is no real need for stability while you are sitting on the couch.
Level 10 is when no oxygen is taken in and the diaphragm has descended to its maximum position. This would be the case when you are attempting to hit a new PR on the deadlift or squat. It is a very small amount of time when the stiffness through the spine needs to be very high and the demand for more air is low.
Level 4-9 is the grey yet fun area. Think about crossfit, you need to be able to lift weights, run, row, do gymnastics movements all of which have varying degrees of stability and breathing needed. You need to have a certain amount of stability while you are also breathing. This is the hardest yet most beneficial component to learn. If you can match your IAP to the task you are doing you will be able to complete that task more efficiently.
How do you know if your canister is functioning well?
There are a few things that we can see when it comes to identifying weak spots in canister. The first is the open scissor position seen here. The ribs are facing upwards while the pelvis has an anterior pelvic tilt. From this position, we know the erector spinae are over active while the obliques and lower rectus abdominus are underactive causing this extended position.
The second identifying factor is the ability to move the extremities while not moving the spine or torso. When patients come into the office, this is one thing I will always check. The reason being, when you are walking, running, or lifting, you should be able to dissociate your extremities from your trunk. If every time you go to lift your arm overhead you and extend your low back instead, your low back will eventually say enough is enough. You will have decreased performance, function, and you may even get pain.
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