The Core
‘The core’ is an umbrella term used to describe the relationship between the abdominal muscles and the pelvic floor.
ABDOMINAL MUSCLES
The abdominal muscles are essentially made up of 3 layers. The 2 most superficial layers are known as the internal and external obliques, and the deepest layer is known as the transverse abdominis (TrA). The TrA is a muscle that reflects the action of a corset - two sheets of muscle, with each sheet beginning at either side of the lumbar spine (low back) and wrapping around the abdomen to connect at the front. When the TrA is activated, the two sheets tighten around the abdomen, thereby creating stability through the low back.
THE LUMBO-PELVIC GIRDLE
The core is commonly misinterpreted as having strength in the abdominal muscles only when in fact activation, strength and coordination of both the pelvic floor and abdominal muscles are required for a strong core.
PELVIC FLOOR
The pelvic floor is a collection of muscles that lines the base of the pelvis. These muscles are used to support the contents of the pelvis including the reproductive organs, bladder and intestines. Like any other muscle in the body, the muscles making up the pelvic floor can also become weak and when this happens people can suffer from incontinence, prolapses and pain. Check out this article we wrote about how to specifically work towards improving the activation & strength of the pelvic floor.
To find out more, check out this video we made covering simple ways in which you can build strength in your pelvic floor.
THE CORE
The relationship between the pelvic floor and the TrA is an important one as they reciprocally work in order to provide stability through the low back and pelvis, assisting in preventing injury. Ideally when the pelvic floor is activated, the TrA will switch on and the ‘corset’ tightens. In people suffering with low back or pelvic girdle pain, the relationship between the pelvic floor and TrA can become compromised – it is also common in these cases to have a lack of awareness as to how to activate one or both of these areas.
Clinical pilates & Yoga are both fantastic methods to practice engaging both the TrA and the pelvic floor. Both of these practices incorporate breathwork which is something that can greatly assist in achieving successful activation and strength of the core. Layering core activations, breathwork and movement becomes the real challenge of these practices which ultimately translates into functional daily activities. Being able to efficiently activate your core during your activities of daily living (eg. Work, household chores, hobbies etc) is what will best protect you and your spine from injury.
If you would like to work with us in improving your core strength, go ahead and book your appointment online by clicking the button below.
