January 29, 2017 – ‘The Core’ Part 3

Hawkins

Hawkins

The abdominal ‘corset’ is what you usually think of for your core, but as mentioned in the last post it’s much more than your six-pack abs. The abdominal muscles can be categorized into 2 groups: local and global muscles.

Local muscles are located deep and attach directly to the low back vertebra. They act to directly stiffen, stabilize, and sense where the spine is. They include:​

  • Transverse Abdominis (TrA)
  • Multifidi
  • The Pelvic Floor
  • The Diaphragm
Global muscles are located on the surface. They help mobilize the trunk and support the local muscles during more dynamic movements (like a golf swing or soccer kick). They include:

  • Rectus Abdominis
  • External Obliques
  • Internal Obliques
  • Erector Spinae

So why is it important to know the difference? Because a lot of individuals train the local stabilizers like they are global muscles. A common example is performing a full range sit-up or holding a plank forever. This increases injury risk as you’re placing demands on muscles that they weren’t designed for.

It’s important instead to have a foundation of endurance and full control over your local stabilizers, so they can transfer strength through he shoulders and hips

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