Core Training

Question 1

What is the anatomical core?

Answer 1

Axial skeleton and all soft tissues that originate from it regardless of whether soft tissue terminates on axial or appendicular skeleton

Question 2

What are the anterior and lateral core muscles?

Answer 2

Transverse abdominis - wraps core and is for stability and compression of core
External abdominal oblique
Internal abdominal oblique - BOTH obliques for lateral spinal flexion and rotation and counter-rotation of the spine
Rectus abdominis - spinal flexion and posterior pelvic tilt

Question 3

What are the posterior core muscles?

Answer 3

Erector spinae
Multifidus
Quadratus lumborum

Question 4

What is the function of the core?

Answer 4

Protect the spine and organs
Transfer force between the two hemispheres of the body
Limits shear and compression force on the spine
Supports posture

Question 5

What are common factors in LBP (low back pain)?

Answer 5

Sedentary lifestyle
Excess abdominal fat
Repetitive movement patterns that shifts posture - e.g. a factory job where you lift the same way lots
High levels of ANY stress
Limited hip mobility

Question 6

Is core endurance or strength more important for spine hygiene?

Answer 6

Core endurance since it has so much to do with posture

Question 7

What is the difference between thoracic and diaphragmatic breathing?

Answer 7

Thoracic - shoulder elevation and thoracic cavity expansion - uses intercostals and superior rib cage expansion to draw in air

Diaphragmatic - uses anterior abdominal and anterior chest expansion to draw in air