Core Curriculum : Abs Vs. Core

Transverse Plane Exercises:

The last plane of motion to consider is the transverse plane. These exercises move you in rotational directions. Yes, pectoral fly movements count as transverse plane, but I would not consider them "core". The best way to think of these exercises is rotating the upper body on the lower body, or vice versa.
To put these into perspective as a functional exercise, think of starting your lawnmower, or swinging a baseball bat. The motion can be with one or both hands. Functionally we use these muscle as both stabilizers and prime movers. Here is an example of a stabilizing exercise: it's called the Pallof Press or anti-rotation
As you can see there is no rotation going on, yet the increase in distance of the handle from the chest to arms straight creates a longer lever arm in the correct axis. This makes you fight against rotating the torso, aka "anti-rotation".

Other good examples include actual rotation while standing or laying, with cables,weights or

bodyweight.
Lastly, when figuring out your core routine, please consider this general rule: more integration, less isolation. You will notice that all of these exercises for the core are moving the upper body on the lower, or vice versa. If you use this principle for all exercises, all of them will become more functional, and "core". Just remember to watch your posture when doing any of these. If you can't have good posture when you are exercising, there is little chance you will have it the rest of the day.

Core Curriculum Continued: Abs vs. Core

How about that for a dramatic pause? My last post was February!
When we last left our discussion of the abs v. core debate we were discussing planks. That was for the sagittal plane. Next up: frontal plane. This includes muscles involved in side bending of the torso, aka lumbar lateral flexion.
For the frontal plane we would work primarily the quadratus lumborum and the erector spinae. The latissmus dorsi and oblique abdominal muscles play a part, but more for stabilization. The hip muscles also play a supporting role, primarily the gluteus medius, gluteus minimus and tensor fascia lata. But enough with the fancy latin, and on to the exercises.
When looking at the muscles functionally, they also primarily stabilize the torso and pelvis. Think of these as working together as a "lateral chain". But aside from getting in and out of bed, there are not many movements that we do throughout the day that uses these muscles as the primary mover. Therefore exercising them as stabilizers would be more advantageous. So where does that take us? You guessed it - side planks!

You can do any of these above as a holding exercises- hold for 30 to 60 sec. Or perhaps you can only do a few seconds. In which case hold for say 5 seconds, then lower your hips and rest, then repeat. Lifting the top leg is a great way to work the "lateral chain" of muscles and incorporate the hip abductors.

Next post: torso rotation aka the transverse plane.

Abs vs. Core: movement in all planes

Perhaps a better way to think about working all of your "core" muscles is to consider all the different directions one's torso can move. It can bend forward and backward, twist right and left and side bend right and left. These are the different planes of movement i.e., sagittal, frontal, and transverse. Any other movements are mere combinations of these.

Crunches, leg lifts and sit ups are movements in the sagittal plane and mainly work the rectus abdominus. Crunches and sit ups should be performed cautiously, as they will often exacerbate existing neck problems. Putting your finger tips at your ears is one way you can avoid common problems usually caused by yanking the head forward. Avoid leg lifts while lying on the floor if you are a beginner, or if you have chronic back pain, as it takes a lot of core strength to maintain a flat spine throughout the movement.

If we look at training these muscles functionally (meaning how we use these muscles on an everyday basis), it becomes apparent that training the rectus abdominus to activate and stabilize while still in a lengthened position is more advantageous. How do we do this? Yep, you guessed it- the dreaded plank. If you are familiar with this one, it means holding the position face down on forearms and toes.

In part 3 we will cover rotational and side bending core exercises. Stay tuned.

Abs vs. Core

Whether you are someone who has just started working out as part of your new year's resolution, or if are a well seasoned athlete, you probably have seen a lot of misinformation in the health and fitness industry about working your "core". While it is true that the "abs" or "rectus abdominus" muscles are the most visible of the core muscles, they are certainly not the only muscles of the "core". Frankly, I must admit that I have never heard anyone say "Wow, look at those awesome low back muscles!" when commenting on someone's physique, but I am not interested in appearance as much as I am function. So if you think crunches or situps are enough for your "core", please continue reading. First, lets look at what the rectus abdominus muscle does. It is the primary muscle to perform lumbar flexion, which is curling the torso into a bent forward position. So exactly why is it so important? What daily movements involve lumbar flexion? Simmply put-alot. But in the standing position, the abdominus rectus muscles are greatly aided by gravity. It is usually only strained in tennis players, and sometimes sports involving a throwing motion. By sharp contrast, 90% of the general population has low back pain at some point in their lives, and of those, half of them will have it more than once. Which would you say is more important? I once met a patient who was very proud that she was doing the "Marines' Workout". This meant that she did 200 crunches per day, among other things. She had done so many crunches that her natural posture was such that she was "crunched" forward. I asked her what low back exercises she did to balance out all of this abdominal work, and she admitted that she did none. Turns out this was the source of her low back pain. Just working the rectus abdominus will only bring your posture into an even more slouched position than it already is. It will also put excessive strain on the low back muscles. The muscles that move the torso, which most people consider as "core", also include the transverse abdominus muscles, internal and external abdominal oblique muscles, the quadratus lumborum, and the erector spinae muscles (which consists of the iliocostalis, the longissimus, and the spinalis groups). The erector spinae are the primary movers for lumbar extension (back arching). The obliques are the primary movers for lumbar rotation (twisting), and the quadratus lumborum muscles are primarily involved in lumbar lateral flexion (side bending). So it certainly makes sense to incorporate all of these movements into your core training. We will go over some examples of these in the next blog...tbc.

New Years Resolutions

Seems like everyone's New Years resolutions are the same: lose weight, save more money, etc. How about a different approach this year? Make your resolution to live a more balanced life. We all wish we had more time to exercise, spend with our family, finish the project at work, etc. But the truth is that we all have the same 24 hours a day. Why not spend a little time doing all of them? The pressure we put on ourselves to accomplish everything everyday is becoming overwhelming to the point of exhaustion. Taking the time to treat yourself to a massage once a month, or some "me" time by meditating, even if only for 5-10 minutes a day. As part owner of Schafer Chiropractic and Healing Spa, one would think I would take the time to get a massage at least once per month. Yet even myself, someone who knows all the great benefits of massage, only took the time twice in the past 12 months. The best resolution is to admit that you are human, and cannot do everything at once, and slow down a little bit .. and breathe.