"Core" Coordination = Stability and Alignment

In, Out, Upside Down?

Beth Kais                                                                                       The Core Series

www.bethkais.com                                                                      July 22, 2024

IG – bethkais33139

How do “the core” muscles function to provide stability and maintain alignment?  When they contract on inhalation the

-        Diaphragm simultaneously

o   Pulls down on the lungs compressing the organs downward placing tension on the side abdominal/internal and external oblique muscles creating pressure in the pelvis and low back

o   Pulls up on the lumbar spine causing traction/support through its ligament attachments to the low back/lumbar spine

-        Pelvic Floor moves downward with the diaphragm.  This provides support to the organs and creates elastic tension

-        Transversus Abdominis expands with the lower ribcage creating elastic tension throughout the entire torso between the ribcage and pelvis, around the waist and low back/lumbar spine

-        Multifidus expands when we inhale to provide support to the entire spinal column from the base of the head to the tailbone

-        This provides stability to the entire system on inhalation

On exhalation the

-        Diaphragm relaxes and moves upward with the lungs

-        Pelvic Floor, with elastic tension, moves upward with the diaphragm and lungs

-        Transversus Abdominis contracts pulling inward and sideways around the waist from the low back/thoracolumbar fascia to the center of the abdomen (linea alba) as the belly button pulls inward

-        Multifidus is pulled by the transversus abdominis via the thoracolumbar fascia as it draws inward

-        This provides stability to the entire system on exhalation   

     

The essential ingredient keeping this stability system of checks and balances functioning is air flow and volume.  (see The Breathing Series)  Without adequate air intake the

-        Lungs do not inflate properly

-        Diaphragm does not contract fully pulling down on the lungs and up on the low back (lumbar spine)

-        Pelvic floor does not descend and provide elastic tension

-        Deep abdominal wall (transversus abdominis) does not expand to provide elastic tension

-        Deep side spine back muscle (multifidus) does not expand to support the spine

When this system does not move through its complete range of motion the inner unit muscles become weak/inhibited and “core stability” is lost.  Digestive issues, pregnancy, trauma and/or surgery further complicate the normal and essential function of this group of muscles. 

The additional articles in this series address these musculoskeletal compensations and how to correct them.