core

TIP 17: Introducing the “Inner Unit” unit.

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Let’s jump right in.

Allow me to introduce the “behind the scene” superstars; the Diaphragm, the Transverse Abdominis, the Multifidus, and the Pelvic Floor muscles.

These are the 4 muscles (muscle groups) that create the
“internal abdominal pressure” in order to stabilize the core region.

http://skillfulteaching.com

This picture shows you “where” these 4 muscles (muscle groups) are located.

Top→ Diaphragm 

Bottom→
Pelvic Floor muscles

Front (side)→
Transverse Abdominis 

Back→ Multifidus 

When these muscles are able to contract (flex) together at the same time, well balanced  “internal abdominal pressure” is created!

However,,,

derived from VARIOUS reasons,  one or more of these muscles can be or become weaker than the other, which then can create an
“imbalance” in the  “internal abdominal pressure”.

What happens when there’s imbalance?

It could mean increased stress or “leaks” of pressure in those weak areas.

ANYTHING and EVERYTHING, from low performance in sports to low back pain to incontinence to bad posture to shallow breathing,,, the list goes on and on.

I don’t know many people who have never experienced any of the above (especially after like 30 years of age).

Do you?

The fact that these symptoms (there are a ton more) are extremely popular, mean that we are not good at automatically knowing how to “keep” our inner unit strong (enough).

I’m not saying you should blindly start strengthening our inner unit, or we all need to aim for perfectly tuned & strong inner unit.

What I want you to know is, by working to create a better balanced  “internal abdominal pressure”, we can “minimize” these symptoms.

Moreover, I want you to know that “minimizing” these symptoms, are in fact, a choice.

When I say it’s a choice, I mean there’s no excuse not to start strengthening these muscles.

NO gym required,
NO equipment required,
NO money required,
NO chunk of time required,
NO age limit,
just some knowledge, some will, and devotion.

Of course, if you are an athlete, or engage in high demand physical activity, you would need a strong inner unit relative to those demands.

 

 

TIP16: Strong “CORE” for Everyone.

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Today, I am going to explain why a strong core is not only for those who wish to lift super heavy weights in the gym room or become a super athlete.

But, that’s not all.

First and foremost, you want the “CORE UNIT” to be working because the Spine is the only skeletal structure (bone) supporting the  “CORE” region !!

Imagine holding a huge cotton candy.  What if the candy was as heavy as ice cream the same size?
It would either be impossible to hold or feel extremely insecure.   How would you resolve that situation?  Wouldn’t you be more comfortable holding it with a thicker bar?

Same with the body.   Stronger “CORE”, supports the spine.

What happens when the “CORE” is not strong enough?

We develop back pain, usually around that “CORE” region where the spine alone cannot support the weight of our upper body.

Activating specific muscles in the “CORE” region will help you say goodbye to chronic back pain 

What are these “specific muscles” ??

They are the  “behind the scene” superstar unit called the “INNER UNIT” of the “CORE”.

Tomorrow I will reveal the actual muscles of the “INNER UNIT” and why they are oh so important.

 

TIP15: CORE 101-2

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The first“CORE”  tip I gave was that the “CORE” needs to be “STABLE” in order to functionally use our body/muscle systems.

Today I will show you WHY & HOW we create a stable “CORE”.

When we say “stable core” it really means creating enough pressure in our core region so our body (in this case, our spine) doesn’t break like a twig when we face a large external force.  (This is the primary “WHY”)

 

(Don’t worry, this doesn’t happen easily)

 

 

Have you seen weight lifters with a huge belt around their core when they squat with heavy weight???

http://leanmuscleproject.com/weight-lifting-belt/

That belt, used to protect you from potential damage, assists you to create that pressure.

This is called, “internal abdominal pressure”  

which is,,

EXACTLY the “CORE UNIT”s job!!!

That’s what the “CORE UNIT” does, it protects.

If the “CORE” muscles are working properly, that means the “core region” is stabilized (ready for high demand).

Now, you might think having a strong core is unnecessary for you because you may have no intention in squatting 200lbs.

I will prove you wrong tomorrow.

I will convince you why it is necessary for you to want your “CORE” to be working optimally.

 

 

 

TIP14: CORE 101-1

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You’ve probably heard of the “CORE” and how “Important” the “CORE” is, and how we should “Strengthen” our“CORE”, and so on.

But what (where)  is the “CORE”, exactly?

Again, the “CORE” is such an ambiguous term, the definition would slightly differ among health professionals.

These are just a few of the examples when I did a google search, “core, body”.

http://www.bodyfitnesspt.com/what-is-core-strength-and-why-is-it-important/
https://bodypoets.wordpress.com/tag/core-strengthen/
http://www.purefitstudios.com/fight-off-stress-with-core-strength/
http://www.musicianshealthcollective.com/blog/2014/11/6/your-core-is-not-your-six-pack-and-other-lies-magazines-told-you

As you can see, everyone has their own way of describing the “CORE”.
As much as it is nice to be able to see it visually, you might be left confused if you encounter more than one of these images.

So, what is the“CORE”?

What should YOU know about the“CORE”?

Would knowing which specific muscles compose the“CORE” make you strong?  Maybe? Maybe not?
You already know the “CORE” is important so you know you want to strengthen it, right?

If so,

wouldn’t you want to know the reasoning behind why the “CORE” should be strong?

If you know the “why” you would easily understand “where” and “what” to focus on when trying to build a strong “CORE”.

I’ll tell you the “why” today.

Our body has sets of muscles that work together.
These “sets” of muscles are what a simple movement like walking to a complex movement like throwing or swimming.

https://www.acefitness.org

This may be referred to as “Functional” movements.

These systems of muscles working together allow us to do many movements without commanding each muscle to move.   (that would be super hard)

 

 

However, in order to ignite the power of these muscles systems properly, the “CORE” MUST STAY STABLE. 

You can see the purple line in the above transfers through the central part of the body.  If that central part is unstable, power cannot transmit through. 

In other words, my definition of the “CORE” is the group of muscles that get’s your body ready to exert optimal strength & power.

Strength comes from big muscles in our body, but without a strong enough core engagement, we can’t switch our well-engineered muscles systems on the way we hope to.

Is your “CORE” stable?

 

TIP8: The Pelvis 101-1

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Have you ever taken the time to think thoroughly about the pelvis being a key feature in the human body??

In fact, it, in my opinion, it might be the most important feature in our body which could potentially affect EVERYTHING happening in our body.

The structural and functional health of the pelvic region needs to receive more attention from absolutely everyone who wishes to be athletic, active or chronic pain-free in general.

This is what the pelvis looks like.

There are many features of the pelvis which I won’t touch on today (keep posted), but at this point, I just want you to notice and recognize the Pelvis is what connects the lower body to the upper body.  (and affects both lower & upper body function)

Every realm of the fitness world have their own opinion where the lower body ends and the upper body start, or what is included in the “CORE”.

To keep it simple, just know your lower body & upper body performance are both dependants on the status of your pelvic region. 

I don’t think anyone will argue with that.

Stay tuned for my Pelvis series.

You will not regret it.