UNIT 4_UNDERSTANDING THE CORE

• The core was described as an anatomical box consisting of 29 pairs of muscles (Richardson et al., 1999). The term core can also be pertaining to the inner part of the body. A strong core can reduce stress on the joints and allow you to achieve better posture.
• The core muscles consist of several key muscle groups that support your spine, pelvis, and overall stability. Here

  are the main components of the core:

  1. Abdominal Muscles
  2. Back Muscles
  3. Pelvic Floor Muscles
  4. Diaphragm
  5. Hip Muscles
  6. Other Stabilizing Muscles
• CORE MUSCLES:

  1. Abdominal Muscles - Rectus Abdominis, Transverse Abdominis, Internal Obliques, External Obliques.
  2. Back Muscles - Erector Spinae, Multifidus, Latissimus dorsi.
  3. Pelvic Floor Muscles
  4. Diaphragm
  5. Hip Muscles - Iliopsoas, Gluteus Maximus.
  6. Other Stabilizing Muscles - Quadratus Lumborum.
• Rectus Abdominis - The "six-pack" muscle that runs vertically along the front of the abdomen.
• Transverse Abdominis - The deepest abdominal muscle, crucial for core stability and pressure regulation.
• Internal Obliques - Located on the sides of the abdomen, these help with rotation and lateral flexion.
• External Obliques - The outermost abdominal muscles that assist in trunk rotation and side bending.
• Erector Spinae - A group of muscles that run along the spine, responsible for maintaining posture and extending the back.
• Multifidus - Small muscles that stabilize the spine, providing support during movement.
• Latissimus dorsi - often referred to as the "lats," is a large, flat muscle located in the back.
• Pelvic Floor Muscles - A group of muscles that support the pelvic organs and contribute to stability and core strength.
• Diaphragm - The primary muscle of respiration, which also plays a role in stabilizing the core during breathing.
• Iliopsoas - A major hip flexor that also contributes to core stability.
• Gluteus Maximus - The largest muscle in the buttocks, playing a role in hip extension and overall core stability.
• Quadratus Lumborum - Located in the lower back, it helps with lateral flexion and stabilization of the spine.

  These groups work together to support movement, maintain posture, and protect the spine, making a strong core essential for overall functional fitness and injury prevention.
• Transverse abdominis muscle (TVA) - is a deep abdominal muscle that plays a crucial role in core stability and overall function.
• The TVA is located beneath the rectus abdominis and the obliques. It wraps around the torso like a corset.
• TVA has horizontal fibers that help create tension and stability in the abdominal wall.
• Transverse Abdominis TVA, Functions:

  • Core Stability
  • Pressure Regulation
  • Support for Organs
  • Posture Maintenance
• Core Stability - The TVA acts as a natural corset, helping to stabilize the spine and pelvis during movement
• Pressure Regulation - It helps regulate intra-abdominal pressure, which is important during lifting and other physical activities
• Support for Organs - The TVA provides support for the internal organs within the abdominal cavity.
• Posture Maintenance - By stabilizing the pelvis and lower back, the TVA contributes to maintaining proper posture
• Transverse Abdominis TVA, Importance in Exercise:

  • Injury Prevention
  • Breathing
• Injury Prevention - A strong TVA helps prevent lower back

  injuries and improves overall functional movement.
• Breathing - The TVA works in conjunction with the diaphragm to help manage pressure during breathing and other activities.
• To activate the TVA, you can try specific exercises like:

  1. Drawing In Maneuver
  2. Planks
  3. Dead Bug
• Drawing In Maneuver - Pulling your belly button toward your spine while maintaining normal breathing
• Planks - Holding a () position activates the TVA.
• Dead Bug - This exercise helps engage the core while moving the limbs. Incorporating exercises that target the TVA into your routine can enhance core strength and stability, leading to better performance in various physical activities.
• Breathing - refers to the act of inhaling and exhaling air.
• In the context of exercise, proper breathing techniques are

  crucial for:

  • Oxygen Delivery
  • Endurance
  • Relaxation
• Oxygen Delivery - Ensuring your muscles get the oxygen

  they need during exertion.
• Endurance - Maintaining stamina over longer periods.
• Relaxation - Reducing tension and helping with recovery.
• Breathing properly during exercise - is crucial for performance, endurance, and overall safety.
• IMPORTANCE OF BREATHING:

  1. Oxygen Delivery
  2. Carbon Dioxide Removal
  3. Stability and Support
• Oxygen Delivery - Proper breathing ensures that your muscles receive the oxygen they need for energy production.
• Carbon Dioxide Removal - It helps expel carbon dioxide from the body, preventing fatigue and maintaining pH balance.
• Stability and Support - Controlled breathing can stabilize the core and spine during physical activity.