Starting with a Strong Core

Starting with a Strong Core -

A balanced body is strong and able to perform movements in a pain-free way. But when your body lacks a strong infrastructure, your joints will slip around and you become less supported. This can lead to the joint pain muscle tightness, decreased flexibility and inflammation.

Some Postural Deviations to Look For:

  • A head tilt
  • Chin tilt
  • Elevated shoulder
  • Wide stance
  • Sway back

These tips may all give you information on how your structural “foundation” of your body is holding your up. When we have someone who is struggling with several deviations, we almost always start at the core.

“Strengthen your core, it will help your back pain”

Client of Centered Physical Therapy
One of the many ways to strengthen your core WITHOUT
doing crunches can help support your spine.

“Improve your core it will help your back pain”

Client of Centered Physical Therapy

Do we even know WHAT the core is?

Imagine a full can of soda. Your abdominal cavity represents that FULL can of soda. It would be pretty difficult to crush or compromise that soda when it is unopened, right? The outside of the can protects the liquid inside. If any part of that can is compromised, then the core abdominal pressure and the integrity of the liquid inside is now contaminated or spilling out on the floor. Although, if you have a “weak or compromised” core, your body does not actually spill out on the floor…or we have an entirely different problem.

The core is more than just ab muscles. It is a cylinder within your body that is created within your abdomen. It is comprised up of the diaphragm (top), pelvic floor (bottom), spine (back) and abdomen (front). All of these must work together in order to safely protect ANY part of your organs. If your core has tightness or weakness in one of these areas, that’s when we get into trouble and start recruiting the incorrect muscles or more importantly alter our breathing mechanics.

Picture 1: Lengthening FRONT abdominal muscles and rib flare
Picture 2: Improved strutural alignment

The core muscles are primarily made up of the diaphragm, pelvic floor and the transverse abdominis (TA), who work together to create optimal stability at your core.

A solid core is the when your diaphragm (top of the can) and your pelvic floor (bottom or the can) work together to move air up and down.

The RESTING STATE of the diaphragm should look like a parachute-like dome shape. When we begin to loose mobility in our ribcage or sine, we loose the ability to “dome” our diaphragm and we will notice our chest lifting upward, our ribs flaring forward and then our back begins to arch, cue the postural deviations you will notice…

The ACTIVE STATE, or when you take a breath in, both diaphragms move downward into a stretched position.

In order to maintain alignment (rib cage over pelvis) your TA (Transverse Abdominis) has to counteract and prevent the forward expansion. When this happens, we lose the ability to move anything up and down, rather, we begin to compromise with lengthening our abdominal wall. This will also begin to compromise our digestion and our ability to eliminate waste.

Dr. Deanna Elliott, DPT performing ADT for frontal plane control.

Click HERE to schedule your appointment today with a Postural Restoration Expert.



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