Chapter 9
THE CORE
THE CORE
"A strong core will improve your technique, strength, stamina, and compliment everything your do."
Susan Trainor
"Make working out the core and hips a priority during training sessions, It's the key to any movement and source of most your power."
Andrew Luck
Susan Trainor
"Make working out the core and hips a priority during training sessions, It's the key to any movement and source of most your power."
Andrew Luck
We review the muscles of the core to better understand their function and how we can improve our inner strength. The stronger your body's core, the more dynamic the movement and less chance for injury.
The core is the body's center. Some argue the core is the entire torso, from which the legs and arms are attached. This critical part is localized between the ribs and the pelvis, it includes the abdominal muscles, and spine.
For aikidokas the core is located 2 inches below the umbilicus where all energy lines intersect, the fulcrum of balance. This is the tanden, the most dynamic spot in the body and the focus of the body's Ki.
The core is the body's center. Some argue the core is the entire torso, from which the legs and arms are attached. This critical part is localized between the ribs and the pelvis, it includes the abdominal muscles, and spine.
For aikidokas the core is located 2 inches below the umbilicus where all energy lines intersect, the fulcrum of balance. This is the tanden, the most dynamic spot in the body and the focus of the body's Ki.
The different body planes
Median plane. Left/Right halves
Coronal plane. Anterior/posterior Front/back
Horizontal plane. Top/bottom
All the planes intersect below the umbilicus
at the tanden, the central core. This is the
center point for the body's balance.
Median plane. Left/Right halves
Coronal plane. Anterior/posterior Front/back
Horizontal plane. Top/bottom
All the planes intersect below the umbilicus
at the tanden, the central core. This is the
center point for the body's balance.
The body's core is a bag of fluid encapsulated by muscle and tight fascia connective tissue, supported by the spine and the pelvis.
The core is the dynamic stabilizer, muscles that transmits power from the legs to the upper body and arms. When the core is tight, strong, coordinated, the body can perform in a more efficient manner. The effect can be powerful.
A STRONG CORE A WEAK CORE
Protects the spine before movement of the body Decreases coordinated movement between lower and upper body
Transmits energy from the legs to the upper body Weakens trunk rotation, stretching and bending
Lowers the risk for low back pain Increase problems with back pain
Protects the internal organs, assists breathing Prone to abdominal and inguinal hernias
Compresses the intestinal track to regulate bowel, urinary and Less effective breathing
sexual functions Intestinal problems, bowel, urinary and sexual dysfunction
Permits movement of the truck with rotation, stretching, bending Promotes stooping and poor posture
Key to effective running, walking, standing Weak abdomen leading to a bulging belly
THE CORE MUSCLES
THE ABS
The core is the dynamic stabilizer, muscles that transmits power from the legs to the upper body and arms. When the core is tight, strong, coordinated, the body can perform in a more efficient manner. The effect can be powerful.
A STRONG CORE A WEAK CORE
Protects the spine before movement of the body Decreases coordinated movement between lower and upper body
Transmits energy from the legs to the upper body Weakens trunk rotation, stretching and bending
Lowers the risk for low back pain Increase problems with back pain
Protects the internal organs, assists breathing Prone to abdominal and inguinal hernias
Compresses the intestinal track to regulate bowel, urinary and Less effective breathing
sexual functions Intestinal problems, bowel, urinary and sexual dysfunction
Permits movement of the truck with rotation, stretching, bending Promotes stooping and poor posture
Key to effective running, walking, standing Weak abdomen leading to a bulging belly
THE CORE MUSCLES
THE ABS
THE THORACIC DIAPHRAGM
Thought to be the billows for the lung, the main muscle for respiration, the diaphragm is the top, the cover of the abdominal core container. It is a sheet of skeletal muscle that separates the thoracic from the abdominal cavity. When we inhale the diaphragm is forced down expanding the thoracic cavity and filling the lungs with air. This forces the diaphragm down, compressing the abdominal contents. When we exhale the diaphragm is forced upwards to compress the lungs. This relieves the compressed abdominal contents. Compressing and expanding the abdominal contents permits peristalisis, the movement of food through the intestinal track. It also maintains pressure keeping the spine in position, maintaining posture and tension of the abdominal muscles. Deep breathing, with exercise or meditation, allows greater oxygenation potential. Compression is the key to core stabilization. By expanding the diaphragm with deep breathing it strengthens the core. |
THE TRANSVERSE ABDOMINIS
These muscles are called the "corset, the girdle" and are the deepest and most important muscle in the core. It wraps around the entire abdomen and works with the pelvic muscles to support the lower spine. Horizontal fibers along the flank allow expansion up and down, The front is thick connective tissue called the linea alba. The back is thick connective tissue attached to the spinal tissue. The transverse abdominis holds the spine in place to protect it, the instant before movement of the rest of the body. It is key to protecting the lower back from injury and transmitting power from the hip and legs to the upper body and arms. It assist in compression of the abdominal contents and helps inspiration and expiration of the diaphragm. Besides intestinal peristalisis, the TA assists in vomiting, delivery with pregnancy and defecation. It helps maintain the tone of the abdominal organs. Sucking in your naval to you spine involves the transverse abdominis. The TA gets weak like a worn rubber band and is further weakened by a bulging belly and physical deconditioning which leads to chronic back pain and poor stooping posture. The transverse abdominis is the agonist to the the erector spinae, the antagonist. Exercises to build up the transverse abdominis are flutter kicks, planks, superman, scissor kicks, abdominal hollowing glute bridges, Russian twists, squats, leg lifts, dead lifts, and use of the medicine ball. |
THE OBLIQUES
The internal oblique,
"Same side rotation".
Atop the transverse abdomins and connected to linea alba, thick connective tissue midline.
Anterior lateralization, rotation, flexion.
Works with external obliques of the opposite side
Assists in respiration, compression of abdominal contents. Helps stabilize the spine.
Agonist to diaphragm.
External obliques,
"Opposite side rotation."
Atop the internal oblique, fibers in opposite direction. Connected to the linea alba and pelvis.
Pulls chest down, rotates trunk in opposite direction, side bends, lateral flexion.
Important in valsalva, compression of the abdomen
Right external oblique side bends to right, rotate to left
Exercises: Side bends, twists, standing lifts, side planks, side jack knife, side crunches, and Russian/bicycle crunches.
The internal oblique,
"Same side rotation".
Atop the transverse abdomins and connected to linea alba, thick connective tissue midline.
Anterior lateralization, rotation, flexion.
Works with external obliques of the opposite side
Assists in respiration, compression of abdominal contents. Helps stabilize the spine.
Agonist to diaphragm.
External obliques,
"Opposite side rotation."
Atop the internal oblique, fibers in opposite direction. Connected to the linea alba and pelvis.
Pulls chest down, rotates trunk in opposite direction, side bends, lateral flexion.
Important in valsalva, compression of the abdomen
Right external oblique side bends to right, rotate to left
Exercises: Side bends, twists, standing lifts, side planks, side jack knife, side crunches, and Russian/bicycle crunches.
Rectus Abdominis
"Six Pack Abs"
Midline abdomen covering the linea alba deom pubis to ribs
Postural muscle, flexes torso (bending at waist)
Assists in defecation, urination, delivering baby, coughing
Stabilizes vertebral bodies of spine
Assists in breathing, compression of abdominal organs
Agonist to erector spinae
Over-development of rectus abdomins pulls front of body forward,
Can cause chronic back pain, disrupts alignment of posture
Best way to produce six pack abs? Lose weight over the belly.
"Get rid of the gut to look cut."
Exercises (in moderation): sit ups, crunches, flutter kicks heel touch, and planking
"Six Pack Abs"
Midline abdomen covering the linea alba deom pubis to ribs
Postural muscle, flexes torso (bending at waist)
Assists in defecation, urination, delivering baby, coughing
Stabilizes vertebral bodies of spine
Assists in breathing, compression of abdominal organs
Agonist to erector spinae
Over-development of rectus abdomins pulls front of body forward,
Can cause chronic back pain, disrupts alignment of posture
Best way to produce six pack abs? Lose weight over the belly.
"Get rid of the gut to look cut."
Exercises (in moderation): sit ups, crunches, flutter kicks heel touch, and planking
PELVIC FLOOR MUSCLES
A group of muscles within the pelvic cavity that act as a hammock to hold the abdominal organs. Their primary contribution is intra-abdominal pressure and are key to support and stabilization of the core. A strong pelvic floor helps prevent urinary incontinence and helps sexual function. They help position the sacrum to prevent low back pain. The pelvic floor muscles are the bottom to the core container. They work with the transverse abdominis in protecting the spine, the instant before the body moves. Pelvic floor muscles also works with the hip abductors which moves the leg out away from the body. The pelvic floor muscles hold the Tanden, the central core. It is the basis of power in many martial arts, including aikido, tai chi, and yoga. It is where the human body finds balance, the center of gravity. Exercises: Kegel exercises, pelvic tilt, wall squats, jumping jacks |
Latissimus Dorsi
The Swimmer's Muscle. "Broad" in Latin. "Swinging from the tree" muscle
Major role in trunk movement. Located beneath the armpit to the lower thoracic back.
Connects spine to pelvis, pulls body up as in climbing, lowers the body when relaxed.
Used for bending forward, straightening the trunk, side bending, tilting hips forward. Breathing
Cause of chronic shoulder and back pain. Pain caused by overuse, poor technique, no stretching,
poor posture, lifting overhead.
Exercises: sitting seiza leaning forward, bent barbell rows, weighted lifts, lat pull downs, seated rows, pull ups, superman
The Swimmer's Muscle. "Broad" in Latin. "Swinging from the tree" muscle
Major role in trunk movement. Located beneath the armpit to the lower thoracic back.
Connects spine to pelvis, pulls body up as in climbing, lowers the body when relaxed.
Used for bending forward, straightening the trunk, side bending, tilting hips forward. Breathing
Cause of chronic shoulder and back pain. Pain caused by overuse, poor technique, no stretching,
poor posture, lifting overhead.
Exercises: sitting seiza leaning forward, bent barbell rows, weighted lifts, lat pull downs, seated rows, pull ups, superman
BACK MUSCLES
MULTIFIDUS
Smallest, but most powerful core muscles.
Muscle chain attached and supporting each individual vertebral body of spine from C1 to sacrum.
Muscle groups attached at an angle 2-4 segments above and below each vertebral body
Superficial group helps keep spine straight. Deep group stabilizes and strengthens spine.
Both groups of muscles prevents collapse of the spine, supports body's weight. Stabilizes spine with every body movement. Allows a small amount of rotation to the spine, bending backward.
Multifidus works with the pelvic floor and transverse abdomins muscles to contract instantly before body movement to protect the spine.
Antagonist for the ab muscles. Source of chronic and acute back pain.
Exercises: Bird dog, one arm row, one arm push ups, lateral ball roll, lateral rotation, rotation
Smallest, but most powerful core muscles.
Muscle chain attached and supporting each individual vertebral body of spine from C1 to sacrum.
Muscle groups attached at an angle 2-4 segments above and below each vertebral body
Superficial group helps keep spine straight. Deep group stabilizes and strengthens spine.
Both groups of muscles prevents collapse of the spine, supports body's weight. Stabilizes spine with every body movement. Allows a small amount of rotation to the spine, bending backward.
Multifidus works with the pelvic floor and transverse abdomins muscles to contract instantly before body movement to protect the spine.
Antagonist for the ab muscles. Source of chronic and acute back pain.
Exercises: Bird dog, one arm row, one arm push ups, lateral ball roll, lateral rotation, rotation
ERECTOR SPINAE
Three long muscles that stretch the length of the back that straighten and rotates the back.
Longissimus: Holds the head and cervical spine erect, backward motion, side bending, helps keeps spine erect, protects ribs.
Iliocostals: Assists extension, laterally flexion of the vertebral bodies, maintaining posture.
Spinales: Most medial (inward and closest to the vertebral bodies), extension, lateral flexion.
Allows spine to return to erect position after bending. Standing tall expands the vertebral body gap.
Medial tract of muscles (closest to spine) stabilizes spine, slight rotation spine.
Lateral tract (away from spine) permits larger movements, keeps body upright, hyperextension spine (lets back lean back).
Prime mover in spinal extension and spinal lateral flexion. Antagonist to abs
Major source of low back pain, if erector spinae muscles too tight or torn: overwhelmed when overloaded, worse with twisting and lifting.
Exercises: Bend over rows, dead lifts, hyperextension back, pull ups, good mornings, rowing, squats, bridge extensions, superman, bird/dog
Three long muscles that stretch the length of the back that straighten and rotates the back.
Longissimus: Holds the head and cervical spine erect, backward motion, side bending, helps keeps spine erect, protects ribs.
Iliocostals: Assists extension, laterally flexion of the vertebral bodies, maintaining posture.
Spinales: Most medial (inward and closest to the vertebral bodies), extension, lateral flexion.
Allows spine to return to erect position after bending. Standing tall expands the vertebral body gap.
Medial tract of muscles (closest to spine) stabilizes spine, slight rotation spine.
Lateral tract (away from spine) permits larger movements, keeps body upright, hyperextension spine (lets back lean back).
Prime mover in spinal extension and spinal lateral flexion. Antagonist to abs
Major source of low back pain, if erector spinae muscles too tight or torn: overwhelmed when overloaded, worse with twisting and lifting.
Exercises: Bend over rows, dead lifts, hyperextension back, pull ups, good mornings, rowing, squats, bridge extensions, superman, bird/dog
POINTS TO REMEMBER
- The core is the body's stabilizer, muscles that transmits power from the legs to the upper body and arms. A strong core is essential to good movement.
- A strong core protects the spine, compresses the organs, assists in breathing, rotates the trunk and is essential for walking and running.
- The main core abdominal muscles are the transverse abdominis, the obliques, the rectus abdominis and the pelvic floor muscles.
- The main core
- The core is the body's stabilizer, muscles that transmits power from the legs to the upper body and arms. A strong core is essential to good movement.
- A strong core protects the spine, compresses the organs, assists in breathing, rotates the trunk and is essential for walking and running.
- The main core abdominal muscles are the transverse abdominis, the obliques, the rectus abdominis and the pelvic floor muscles.
- The main core