Core MUSCLES2
Core MUSCLES2
Core MUSCLES2
biz
The Muscles of the Core
Rectus abdominis - abdominal
muscle that attaches at the fifth
through seventh ribs, the lower
sternum and the front of the pubic
bone. This muscle flexes the spine,
compresses the internal organs of
the abdomen and transmits forces
laterally from the obliques. It is a
common fallacy that the upper and
lower rectus are isolated
differently. Training the rectus can
be done with one exercise.
Erector Spinae – help to
counterbalance all the forces
involved in spinal flexion. They
begin as the sacrospinalis tendon
that attaches at the sacrum and
ilium. This tendon then gives rise to
different muscles that run up the
spine and obliquely to attach at
lateral parts of the vertebrae and
the ribs. In the cervical region,
these muscles attach at the base of
the skull.
Muscles of the Core
Quadratus Lumborum –
attaches at the 12th rib and the
upper 4 lumbar vertebrae and
the pelvis. It stabilizes the
lumbar spine in all planes of
motion, stabilizes the 12th rib
and the attachment of the
diaphragm during respiration,
and laterally flexes the trunk.
Latissimus Dorsi – this is the
largest spinal stabilizer. It
attaches via the thoracolumbar
fascia to the lumbar vertebrae,
sacrum and pelvis, and runs
upward to the humerus. It
assists in lumbar extension and
stabilization, and also performs
pulling motions through the
arms
The Muscles of the Core
Thoracolumbar Fascia – connects the
latissimus dorsi, gluteal muscles, internal
obliques and transverse abdominis,
supplies tensile support to the lumbar
spine, and is used for load transfer
throughout the lumbar and thoracic
regions.
Abdominal Fascia – connects to the
obliques and rectus abdominis, and to the
pectoralis major. Fascial connections that
cross the midline transmit forces to the
muscles of the opposite side of the body.
The Muscles of the Core
External Obliques –
abdominal muscles that
attaches at the lower ribs,
pelvis, and abdominal
fascia.
Internal Obliques –
abdominal muscles that
attaches at the lower ribs,
rectus sheath, pelvis and
thoracolumbar fascia.
Transverse Abdominis –
abdominal muscles that
attaches at the lower ribs,
pelvis, and thoracolubal
fascia, and rectus sheath.
The Spine
Three Sections
{ Cervical: Consists of 7
vertebrae
{ Thoracic: Constists of
12 vertebrae
{ Lumbar: Consists of 5
vertebrae
Structures of the Vertebrae
The Muscles of the Spine
Multifidus – deep spinal
muscles that run segmentally
from the neck (C2) to the
sacrum. They produce
extension and, to a lesser
degree, rotation and lateral
flexion forces that provide
stability to joints at individual
levels of the spine.
Interspinalis,
Intertransverssarii,
Rotatores – deep structures
that attach directly to the
spinal column. These are very
important for rotatory motion
and lateral stability.
Training the Core
www.fisiokinesiterapia.biz
Key Terms to Know
Flexor Endurance
Have the patient sit
up 3-4 inches
Time how long
patient can stay up.
50 to 60 seconds is
an average time for
this test
Core Stability Testing
Trunk Curl
Have client lay supine
with knees bent
Ask client to sit up
Check to see if they
clear their scapula
Look for heel elevation
Check for abdominal
yoking
Core Stability Testing
Side Bridge
Endurance Test
Have patient perform a side
bridge
Test to see how long they
can hold
Pay attention to hip
dropping
This test will reveal core
weakness
30 to 45 seconds is an
average time for this test
Training the Core
Sports Specificity
Core Training for Runners
Although opinions about the ‘ideal running
form’ vary greatly, most authorities will
agree that the less energy that is
expended, the more effective and efficient
the running style will be.
Now consider how a shortened rectus
abdominis affects an runners performance
during running.
Running Analysis
When performing a biomechanical analysis, it is very common to see
numerimbalances of which the athlete is completely unaware. By video taping
an athlete during activity the practitioner can show and explain what is
happening then correct it.
Upward Chop
Keeping abdominals tight and back straight.
Twist from the trunk while pulling arms upward.
Repeat
Exercises for the Core
Plank
Lie face down on mat resting on the forearms, palms flat on the floor.
Push off the floor, raising up onto toes and resting on the elbows. Make sure
elbows are underneath shoulders.
Keep your back flat, in a straight line from head to heels.
Tilt your pelvis and contract your abdominals so that your hips do not to sag
towards the ground.
You want to tighten your abdominals to as if bracing for a punch to the
stomach.
Make sure your elbows are lined up with your shoulders.
Exercises for the Core
Crossovers