Deep Core Muscles Function

Recent research has shown that the deep core muscle function differently from the superficial core muscles (oblique abdominals, rectus abdominus and long back muscles) in that they not only prepare us for movement but they work no matter what we do. They are not movement or direction dependent. They work like a harmonious chord in synergy with one another varying their levels of activation as they anticipate the impending loads that are about to come.

These stabilizing muscles (transversus abdominis, multifidus, pelvic floor and diaphragm) work reflexively, automatically in a healthy individual. When the back is injured either through a sprain or strain, or disc herniation or disc degeneration, these stabilizing muscles are weakened or inhibited and therefore don't support your spine when demands are made upon it. When that support is not there, the large superficial muscles take over. This can lead to excessive stresses and shear on the joints in the spine. If these large muscles are used regularly to perform movements, without the support of the stabilizing muscles, these movement patterns become ingrained and can lead to chronic pain and joint dysfunction, or instability.

When the large "prime movers" are used excessively to try to support one's spine they fatique quickly resulting in burning pain, aching, and "trigger points". In order to relieve the pain in these large superficial muscles you must re-educate and strengthen the deep stabilizing musculature.

You may think of most joints as a curved surface that fits inside another curved surface, or ball and socket in a few cases. With some injuries, the socket part of the equation essentially becomes larger, so the ball moves around excessively. This can create damage to the joint surfaces and put excessive strain on the ligaments that support the joints.

Learn more about core function at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Catherine D'Aoust at GAIA Adventures
info@gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30.

Dealing with Swayback Posture - part 2

In Swayback posture there is usually dominance of the rectus abdominis over the external obliques (posterior tilt). This posture (swayback) reveals a caved chest, rounded shoulders, flattened buttocks, with atrophy of the gluteals.

One of the dangerous movement patterns in swayback is use of the hamstrings to extend the hip. Because the hip is in full extension, gluteals are inhibited and the hamstrings take over as the prime movers of the hip. This can lead to wear and tear on the anterior area of the hip joint and undue strain on the hamstring tendon.

Proper treatment to correct swayback is to teach them how to flex slightly at the hip joint in order to move the greater trochanter back over the lateral malleolus. They will feel their weight transfer to the heels and notice their pelvis floor and gluteals engage.

Treatment objectives are:
. Increase mobility at the hips, hip flexion
. Increase strength of the gluteus maximus
. Decrease length of the external obliques, and decrease dominance of rectus abdominis
. Strengthen the short hip flexors (psoas)

Suggested Exercises are:
. Do Side Plank
. Do Back Bridging
. Do Single-Leg march: lie on back, with feet flat on floor, position spine and pelvis in neutral. Place arms at sides and lengthen neck. With bent knee, lift one leg up to tabletop position, be sure to maintain neutral pelvis and spine as you lift. Return to set up position and perform movement on other side.

Learn more about postural training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26 and Vancouver, Oct 28, 29, 30.

Dealing with Swayback Posture

Swayback refers to posture in which the hips are swayed forward and the rib cage is swayed backward in the saggital plane (Kendall 2005). Swayback and lordotic postures appear similar, owing to the convex curve in the back. However, upon closer observation it is apparent that in lordotic posture the lumbar spine is convex while in swayback posture the low lumbar area is actually flattened. In swayback posture the convex curve of the spine is much higher, in the lower thoracic spine.

In order to identify the correct posture you need to assess the position of the pelvis: is it tilted anteriorly? this is lordotic posture. Swayback is tilted posteriorly. In both lordotic and ideal postures the greater trochanter is over the lateral matteolus. In swayback posture, the greater trochanter is considerably anterior to the lateral malleolus, revealing the forward sway of the pelvis in the sagittal plane.

Swayback posture is commonly found in runners, dancers and sedentary individuals, and in older adults. Lordotic posture is common in athletes with iliopsoas tightness such as gymnasts and football players.

Kendall provides a detailed description of the swayback posture. The posterior tilt and anterior deviation of the pelvis and thighs create a neutral ankle joint with hyperextended knees and hips. The lower lumbar spine is flattened, and there is a long kyphosis (backward curve) of the thoracic spine, or rounded upper back, in the posteriorly displaced upper trunk. There are muscles imbalances present: short and strong hamstrings, internal oblique muscles with lengthened psoas and external oblique muscles.

To be continued

Learn more about postural training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Victoria, BC, July 23, 24 and 25 and in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26.

Core Stability and Load Transfer

Our pelvis serves to transfer the loads generated by body weight and gravity during standing, walking, sitting and other functional tasks. How well this load is distributed determines how efficient our function will be. Core stability depends upon the effective load transfer and requires optimal function of three systems: the passive (form closure), active (force closure) and control (motor control) (Panjabi 1992).

According to Diane Lee, the analysis of pelvis girdle function will require tests for excessive/reduced joint compression (mobility) as well as tests for motion control of the joints (sacroiliac and pubic symphysis) during functional tasks (one leg standing, active straight leg raise). There should be timely activation of various muscle groups with minimal compression or tension loading observed during the movement. Strength and endurance of the activated muscles are also required for intersegmental control as well as the maintenance of whole body equilibrium during functional tasks.

To be continued.

Learn more about core stability at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Stability Ball Training in Victoria, BC, July 23, 24 and 25 and in Toronto Sept 17, 18, 19, Ottawa Sept 24, 25, 26.