So often we go to the gym or an exercise class and hear the words “turn on your core”. How many of us actually know what those words mean and how effective are we really being at using the muscles that stabilise our spine when we move. Unfortunately the term ‘core’ has become generic for anything abdominal. Just because we are doing regular abdominal strengthening exercises, does not mean we have an effective core. The abdominal wall consists of four separate layers of muscles. The deepest layer is called the Transverse Abdominus which is often the problematic muscle when we talk about the core. It is a thin layer of endurance type muscle that is designed to work at a low activation level for long periods of time to help stabilise the spine. An effective contraction of this muscle co-ordinates with the pelvic floor muscles, diaphragm muscle and breathing to pre-tension the fascial system around the spine to keep the spinal segments safe when we move. Correct timing and accurate activation of this deep layer is very important when turning on the core. We can image the abdominal wall with real-time ultrasound. This machine allows us to visualise what you are doing when you switch on your core. The deep abdominal layers are too deep to palpate manually, so being able to visualise them contracting on the screen, can help you learn and understand what you are really meant to be doing the next time someone says “switch on your core”.
You are welcome to make an appointment at The Physio Lab at our clinic to assess the effectiveness of your core contraction. We are offering 20% off a core assessment this month. The 1 hour session (normally $100) will cost you $80 until the end of April. HICAPS is available if you have a health fund that covers Physiotherapy.
Kate McLeod is available on Mondays and Thursdays – please call 9560 0129 to book an appointment to come in and have a look – you may be surprised!