Movement Starts From The Inside

The core is where the body's center of gravity is and where all movement begins and ends.





Core: the central section of the body consisting of the cervical, thoracic and lumbar spine, pelvic girdle and hip joint, and all of the muscles that attach to these specific areas.

The musculature of the core is divided into two categories: stabilization system and the movement system. The stabilization system primarily provides stability of the lumbo-pelvic hip complex, while the movement system is responsible for movement of the core. However, both systems of the core must operate in harmonious unison to establish nueromuscular efficiency throughout the entire body. How well you are able to exercise or perform any movement at all is directly affected by how well the core functions. As such, these two interdependent systems must be trained appropriately to allow for the entire body to function efficiently during dynamic exercise and movement. In order to do this one must work from the inside out (stabilization system then the movement system).

Working inside out is contrary to how most individuals train their core in the gym. Many of us have developed strength, power, neuromuscular control and muscular endurance in the movement system. But few people have properly developed the deep stabalization muscles required for lumbo-pelvic-hip complex stabilization. Quite simply, you have to be stable before you can move. When the movement system is strong and the stabilization system is weak, the body senses imbalance and forces are not transfered or utilized efficiently throughout the body. Don't believe me, just look around your local gym and you'll find numerous people stumbling, and bumbling their way through lunges, squats, and overhead presses. A weak core causes inefficient movement and can lead to predictable patterns of injury, including low back pain.

But don't fret, there is a simple two part solution for stabalization: 1. Drawing-In Maneuver - the action of pulling the belly button in toward the spine. Secondly, maintain the cervical spine in a nuetral position during core training to improve posture, muscle balance and stabaliization.



Often I notice people protruding their foreheads forward while performing various exercises, which preferentially recruits the sternocleidomastoid (muscles that run along the sides of your neck). This results in increased compression of the cervical spine, and also leads to pelvic instability and muscle imbalances as a result of the pelvo-occular reflex. This is why it is important to maintain the eyes level during movement. Hyperactivity in the sternocleidomastoid muscle extends the upper cervical spine, and causes the pelvis to rotate anteriorly to realign the eyes. It's quite clever how the body tries to adjust to the abuses we inflict on it. None the less, such adjustments lead to muscle imbalances, decreased nueromuscular control, and lack of stabilization.

Muscles of the stabilization system are primarily slow-twitch, Type I muscle fibers, which basically means that they repond best to time under tension. Proper training of these muscles requires sustained contractions of 6 to 20 seconds.

Muscles of the Core:

Stabalization System - Transversus Abdominis, Internal Oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diamphragm, Transversospinalis

Movement System - Latissimus Dorsi, Erector Spinae, Iliopsoas, Hamstrings, Hip Adductors (Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis, Pectineus), Hip Abductors (Gluteus Minimus, Gluteus Medius, Tensor Fascia Latae), Rectus Abdominus, External Obliques