internal abdominal pressure

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.

 

 

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.