Defining the "Core" and How it Functions as a Pressure System
When you think of the "Core", you probably envision well-defined abs and a flat stomach. You may have heard that strengthening your core can help reduce back pain, or that engaging your core muscles can prevent pain. The majority of individuals are acquainted with the idea of core strength or stability, however many people are participating in daily habits or exercise that may not be supporting the the core as it was designed to function. Recent studies suggest that the core comprises a sophisticated network of muscles that support the entire spinal column and that it's main role is to maintain and control intra-abdominal pressure.
One analogy I use to describe intra-abdominal pressure is a closed can of soda. Listed below are the primary muscle responsible for creating and regulating intra-abdominal pressure.
Top of the can - Tongue, Glottis and Vocal Cords
Bottom of can - Pelvic Floor
Front of the can - Transverse abdominus and Deep fibers of the Psoas
Back of the can - Multifidus
Sides of of the can - Internal Obliques and Deep Fibers of the Quadratus Lumborum
The Diaphragm regulates the pressure within the can
The Diaphragm and Psoas
These muscles work together to maintain intra-abdominal pressure. The diaphragm is the primary muscle responsible for maintaining proper intra-abdominal pressure. When we inhale, air fills the lungs, the diaphragm contracts and moves
downwards. Pressure increases in the abdominal cavity. Simultaneously, a lengthening contraction of the abdominal and pelvic floor muscles occurs. This provides dynamic stability to the spine. By stiffening the spine, the arms and legs are given a stable base to move from. If the diaphragm does not contract optimally and depress during inspiration, the pressure will not reach down to the lower lumbar spine. Other muscles may have to overcompensate for this lack of stability.
The inability for the diaphragm to contract and legthen optimally can be related to a number of factors including
tension and or fascial restrictions in the pelvic floor, diaphragm, chest cavity or the abdominal region
breath holding and/or postural holding patterns
lack of mobility of the visceral organs or the surrounding fascia
stress or emotional tension
habitual posture or adverse movements
The Pelvic Floor
Posture is important
The alignment of the body is critical to accessing the pressure system whether you are standing, sitting or performing a functional task. The muscles that comprise the pressure system have a very small range to function effectively. If muscles are too long or short, they have a difficult time generating force. Efficient posture allows for the muscles creating the pressure system to maintain an ideal length/tension ratio.
There are numerous methods to teach optimal posture, but I gravitate towards orienting a person to the alignment of the rib cage and the pelvis. The rib cage needs to be stacked right over the pelvis to allow for optimal pressure to occur as if the diphragm was a hat placed over the abdominal contents. Posture that relies on holding the body rigid or gripping through the abdominal muscles is not advised as it limits breathing and can create more tension and even pain in the body. Joint, myofascial, visceral, and neurovascular mechanical restrictions often prevent the ability to achieve this stacked alignment. Specific manual therapy is a wonderful option to a help the body balance tension and restore posture.
My Top 3 Core Exercises to Enhance Awareness and Activation of the Pressure System
1.The Abdominal Series (push, pull cross)
*exercise credit to the Institute of Physical Art
Lie comfortably on the back with a pillow under the neck
Slowly bring on leg at a time to the 90/90 position
Place hands to the front of the thighs and begin to slowly add gentle resistance directed towards the ceiling
No movement should occur in the body and the intention is to hold
Feel the response in the core slowly spread from the pelvis, abdomen, front of the ribs and the throat
Maintain the tongue resting on the roof of the mouth
Breathe!
Hold for 30-45 seconds or until full trunk integration
Cross arms and place opposite hand to the inside of the opposite knee
Slowly build gentle pressure towards the ceiling
Again, no movement should occur as the contraction slowly builds and the intention is to hold
Feel the spread through the entire core, pelvis, rib cage and the front of the neck
Breathe
Tongues rests on the roof of the mouth
Maintain the hold for 30-45 seconds or until full trunk integration
Bring hands to below the knees
Slowly begin to add resistance back towards the face
Feel the response in the lower back and hips
Intention is to hold vs push
Breathe
Hold position for 30-45 seconds or until full trunk integration
The body will feel like a connected and solid unit
**Lastly, repeat step #1 to full core integration
2. Prone Hip Extension or Ballerina
*exercise credit to the Institute of Physical Art
Lie on belly with pillow placed under the abdomen, forehead resting on the forehead
Relax the entire body, especially the rib cage, head and lower back
Press the toes of one foot to the floor and slowly extend the knee off of the ground
Focus on elongation of the leg out vs up and fully straighten the knee
Try to keep the pelvis completely stable
Hold this position as you feel the contraction spread from the leg to the glute. The abdomen, rib cage, chest and head and arms all press down into the floor
Breathe and keep the tongue on the roof of the mouth
Hold 30-45 seconds to core integration
Try lifting the leg for more load to challenge the pressure system
Set up the proper activation by performing the first step as outlined above
Slowly lift the leg, keeping the intention of elongation
Maintain the connection with the glute of the lifting leg as well as the entire pressure system
Feel the abdomen, rib cage, hands and head press down gently into the floor
The pelvis and spine should not move
Breathe!
Hold 30-45 seconds
3. Prone Posterior Depression of the Scapula
*exercise credit to the Institute of Physical Art
Lie face down with a pillow under the belly and a rolled towel under the forehead
Palms face downwards
Relax the entire body of the floor
Slowly start bringing the shoulder blades down and together while simultaneously externally rotating the arms
This will feel like the thumbs are rotating backwards and and the pinkys are rotating forwards.
Pay attention to keeping the rib cage anchored down, the chin tucked and tongue resting on the roof of the mouth
Breathe
Hold 30-45 seconds until full trunk integration
Try these exercises every day for one week and notice if tension and/or discomfort in the body shifts. Movement could become a bit more easeful and the body may feel looser overall.
Please reach out with questions or to book an appointment for expert movement instruction and manual therapy to help you access your pressure system!
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