New information from a class I just took: the "core" as a piston that moves with you! Turns out that the stability of your trunk, in other words your rib cage to your pelvis, is dependent on the diaphragm working together with the transverse abdominis, multifidus and the pelvic floor.
What does this mean in for you if you have pain or you are trying to get more fit? When you are going to lift something heavy do the following:
- make sure to breathe in before you lift, letting your tummy relax and lower ribs expand as you prepare to lift.
- start breathing out by pursing you lips then quickly lift your pelvic floor and then pull your tummy in as you lift
Here is a link to a video from the instructor of the class, Julie Wiebe PT:
Enjoy looking at her video!
How does this concept apply to Muscles In-Sync(R)? It directly applies because the muscles, to work best, need to work at the right time and the right way, and we can help you feel better by getting them In Sync!
Have you had a back injury, worked your core muscles and still hurt? Have you wondered why you still have pain? Even if you work your abs, you may not be working the true "inner core." The secret to getting better with back pain is working the true inner core; retraining it to contract at the right time to protect your back, and getting your Muscles In-SyncTM.
It turns out the the "inner core" is programmed like a computer to contract first before you reach your arm or kick your leg out. It does this to support and protect your back. When your back gets hurt, it starts contracting after you move your arm or leg. At first, after an injury, this actually helps to protect your back; the bigger muscle spasm to lock up your back so you don't move farther and hurt your back more.
The problem is the spasms stick around and don't unlock, and the "inner core" keeps contracting after the big muscles. When the big muscles fire first it causes low back pain.
A vicious cycle gets set up that keeps the pain going.
How do you break the pain cycle? You get your true "inner core" Muscles In-SyncTM . Begin by contracting your true "inner core". What exactly is the true "inner core". It is the transverse abdominus, pelvic floor and multifidus. It get the best result, come to Comstock Physical Therapy where we can use our Ultrasound Imaging machine to take a look at your true "inner core." Here are images of the transverse abdominus (TrA):