Core Confidence: Strength You Can Feel
Core work is an important component of rehabilitation and exercise programs. But, did you know that the core goes beyond a 6-pack?
Stabilization vs. Movement
The core is a system of muscles intended to protect the spine and transfer force between the legs and the arms. We call the small, slow twitch muscles that control posture and protect the spine stabilizers and the large, fast twitch muscles that produce movement movers. When the core functions well, the stabilizers hold the core in place, allowing the movers to transfer force efficiently from the legs to the arms.
When dysfunction is present, it is common for stabilizer and mover muscles to switch rolls, with the stabilizing muscles fighting to produce force or the global movers immobilizing a large area of the body to add stabilization. This can lead to stiffness, pain and poor movement patterns.
Traditional models of the core describe it as a cylinder that maintains intra-abdominal pressure. At FIXXED, we prefer to conceptualize the core as a three quadrant system that extends from the shoulders to the hips and includes both the deep stabilizers and larger mover muscles.
The Upper Quadrant -- the Shoulder Girdle
The shoulder girdle connects the arms to the trunk. Like all portions of the core, the muscles around the shoulder blade, the periscapular muscles, both produce movement and stabilize an area. With regards to movement, the muscles adjust shoulder blade position on the trunk, allowing full, pain-free motion of the arm. When force is being transferred to the arms from the legs and core, these muscles become stabilizers, anchoring the shoulder blade in place so force is effectively transferred into the hand, such as when throwing a ball.
The Middle Quadrant -- the Traditional Core
The heart of the core, the abdomen, is commonly described as a cylinder that maintains intra-abdominal pressure, supports the internal organs and protects the spine. Pressure in this cylinder is maintained by the diaphragm and the pelvic floor, which move together during natural breathing rhythms. The deeper layer of muscles in the core provide stability, holding the spine upright and stable during movement. The more superficial muscles, like the rectus abdominis and external obliques work to move force efficiently between the legs to the arms.
The Lower Quadrant -- the Pelvic Girdle
The pelvic girdle connects the legs to the trunk. Like the shoulder girdle, the pelvic girdle also contains a rotator cuff, a group of deep muscles that allow rotation and stabilization of the hip. When used for movement, these muscles help you rotate your leg in and out, which increases the range of motion available to the hip and lower limb. In single leg stance and during functional activities like running and walking, the deep hip rotators work with the pelvic floor and iliopsoas to hold the femoral head steady in the joint.
Building a "strong" core
When working the core, it is important to build both stability and mobility, but the key is how we do this. We always start with stabilization before moving into force production.
1. Control
Developing the ability to isolate and activate our stabilizer muscles in static positions is about spinal protection. Without control, we are more likely to put our spine in a position of injury during dynamic and sport-specific movements.
2. Endurance
Building muscle endurance in our stabilizer muscles makes sure they can handle prolonged and repeated postures without fatiguing and compromising the spine. Without endurance, our risk of injury increases because we are unable to hold ourselves in a safe position.
3. Functional movement
Once we have established control and endurance, the next step is building control in functional positions and movements, such as with unilateral loads, standing or split stance postures. If the core is only able to function with the body in a stable position, our muscles are not properly prepared to protect our spine in more complex movements that may be present during work tasks or physical activity.
4. Force production
As we expand core control into dynamic postures and functional movements, we need to start to build the core's ability to transfer and produce dynamic force -- a skill that requires rotation. Without the ability to rotate well and transfer force, our core will not be fully functional and athletic movements, such as running, throwing and dodging, will lack both movement quality and power.
Experiencing frequent injuries, chronic shoulder or hip pain or poor power production during activities? It might be time to take a deeper dive into your core.
At FIXXED, our commitment to a holistic approach focused entirely on you sets us apart. We combine advanced manual therapy with a deep understanding of your individual goals to create a truly personalized experience. Every session is designed to ensure you move rapidly and safely toward your milestones.
