Anatomy of the Core
Definition and Muscles The body, minus arms and legs. The torso, pelvis, and hips. Major core muscles: pelvic floor, transversus abdominis, multifidus, internal and external obliques, rectus abdominus, erector spinae, longissimus thoracis and the diaphragm. Minor core muscles: latissimus dorsi, gluteus maximus,adductors and trapezius.
Function The core stabilizes the thorax, spine and pelvis The core aligns the spine, ribs and pelvis both during stasis and movement A strong core supports optimal posture and protects the lower back Core muscles assist breathing The core provides support for the internal organs
Rectus Abdominus 2 muscles, long flat fibers of which run vertically from ribs to pubis Segmented by ligaments Required for spinal flexion Assist breathing Create intro-abdominal pressure, which aids lifting Help keep internal organs intact
Transversus Abdominis (TA) Flat, triangular muscles that runs between hips and ribs Fibers are horizontal Provides stability to trunk in lateral flexion Supports breathing by exerting pressure during exhalation
External Obliques Flat muscles located on lateral front of body, running diagonally in V shape from ribs to pubis Relatively small in size Assist trunk and spinal flexion and rotation, pulling chest down and compressing abdonimal cavity Support exhalation and the contents of the abdomen
Internal Obliques Interior to external obliques and external to TA Run on a diagonal, medial to lateral, sternum to pelvic bones Forces exhalation by compressing internal organs up and into lungs, which in turn compresses lungs and forces air out Acts in concert w/external obliques on opposite side to rotate and flex the trunk by pulling the rib cage down toward the hip and back on the same side
Underneath and behind, also supporting the axial skeleton, is the psoas. And posterior to this is the quadratus lumboram, the QA, which becomes over worked and sore if the core is not strong.
Multifidus can also become stressed if our anterior core muscles are underused.