The Core Muscles - The Human Body’s Pressure Canister
In the past, the term “core” may have been used to describe your abdominal muscles (AKA the six pack muscles) and that your body is strong if you have strong abdominal muscles.
Technically, the deep core muscles that make up the body’s trunk are your transverse abdominis, diaphragm, pelvic floor muscles, and multifidus. Strength is very much determined by the coordination of all four of these muscles, but more specifically, the regulation of pressure in the human body’s pressure canister.
Think of your trunk or core as a pressure canister, like a soda can. The lid would be your diaphragm. The bottom would be your pelvic floor. The sides would be your transverse abdominis, and the seam your multifidii. These muscles work as your core to control movement, help absorb intra-abdominal pressure, and manage the forces on your spine, pelvis, rib cage, and limbs. They need to lengthen or shorten together to work properly and efficiently. If not, the pressure can be too much, leading to overpressure which may BURST in the presence of, let’s say, a urine leak or abdominal hernia or inguinal hernia. Now, the pressure can be too little within the canister and cause extra forces onto your bones OR overutilization of your muscles. Hi there, tight overworked hip flexors, quads, paraspinal muscles!!!
We commonly see people try to contract their pelvic floor muscles by stopping urine flow. But the muscle needed to stop urine flow is small and less muscle bulk compared to muscles needed to stop gas or poop. Using the muscle around your anus or rectum also surrounds the urethra and improves your pelvic floor muscle strength, endurance and coordination.
Questions? Concerns? My PT 2 Go is here to help strengthen and activate your core. Reach out today! (858) 224-2242
Cues that Help Activate your Core
We have found that most athletes, or anyone, really want to FEEL a large contraction, but your core is a high, high endurance muscle that is being utilized for much of the day. When in doubt, less is more.
Here are our favorite cues that help you activate your core muscles properly:
Feel your pelvic bones that stick out in the front. Try to gently pull them together (they won’t actually move 🙂 )
Imagine your pants just came out of the dryer, and they are just a smidge tight. Try to zip up or button up your pants, which will elongate your trunk slowly.
Imagine closing and lifting a bean with your anus, then zip up or button up your pants as mentioned before.
Exhale with pursed lips, like you’re blowing out a birthday candle.