What is the deep core?

Your deep core is roughly cylinder-shaped and is made up of muscles: the diaphragm at the top, pelvic floor at the bottom, innermost abdominal muscle layer (transversus abdominis) at the front and sides, and deep stabilising spinal muscles (multifidus) at the back.

The diaphragm is the top of your deep core. It is a large breathing muscle, shaped like a parachute, which divides the thorax (chest area containing the lungs and heart) from the abdomen (belly area containing the digestive organs). To inhale (breathe in) the diaphragm contracts and moves downward, allowing your lungs to fill with air. When you exhale (breathe out) the diaphragm relaxes and returns to its starting position, forcing air out of your lungs.

The pelvic floor is the floor of your core, a sling of muscles and connective tissue joining the front to the back and side to side of the lowermost part of the pelvis. The pelvic floor supports the bladder, uterus and rectum, helping to keep them inside the body. It also functions to prevent leakage of urine, gas or faeces. Equally importantly, it relaxes to allow the passage of these body products. Further, the pelvic floor is important in enjoyable sex and relaxes and stretches during childbirth. It also functions with other core components to stabilise the spine and pelvis.

The multifidus muscles are deep stabilising spinal muscles. Their function decreases with poor posture or when in pain, thereby increasing the risk of injury.

The transversus abdominis is the innermost abdominal muscle (we have 4 layers of abs). It is the most important stabilising muscle of the spine and pelvis and acts like a self-adjusting corset.

Why is the deep core important?

The deep core creates stability of the spine and pelvis to provide a platform for strong movement of our arms and legs. In other words, you need to activate the inner core before you move any part of your body, and you can't move well without it.

Transversus and multifidus are helped in their activation by contraction of both the diaphragm and the pelvic floor and together they provide spinal stabilisation.

This means that our stability is dependent on how we breathe, with the components working together in a coordinated sequence. During good natural function, upon movement downwards of the diaphragm to start our inhalation (in breath), the pelvic floor muscles relax and lengthen to allow slight downward movement. The ribcage and abdominal wall expands outward in all directions, not just into the belly. To exhale the diaphragm moves upward, the pelvic floor muscles automatically shorten (contract) and lift upward. The abdominal wall and ribcage return to their start position.

If all is functioning well, the strength of response of the deep core is increased automatically as needed. We can also consciously increase the activation- to stop a wee, change posture, or lift an object, for example.

What can go wrong with the deep core?

Dysfunction shows up in many ways including leaking, prolapse, sore back, pelvic pain, poor posture, tight muscles anywhere in the body, lower belly pooch, pain during lifting, not able to move with strength and athleticism, inability to breathe deeply and easily, amongst other issues....

The natural activation of any part of the deep core can be interrupted by a variety of factors, leading to its dysfunction. Factors include:

• pregnancy

• childbirth (both vaginal and C-section)

• inactivity/sedentary lifestyle

• lots of sitting

• pain or injury

• chronic cough or sneeze

• obesity/excess weight gain

• sports involving high impact or body blows (gymnastics, netball, basketball, martial arts, etc.)

• heavy lifting including for work or recreation

• constipation

• abdominal or gynaecological surgery

• poor posture

• childhood bladder or bowel issues

• ageing

• chronic wrong breathing strategies (such as tight holding of the abdomen, or neck breathing)

In deep core dysfunction, one or more of the components may have a weak response, causing a lack of stability and function.

In order to regain deep core function and stability that allows confident whole body movement and strength whilst protecting your pelvic floor and back, specific deep core training plus mindful whole body strengthening is needed. 

EMPOWER YOURSELF by learning how to regain or protect your healthy, strong and natural body functions, starting at the deep core and connecting to the rest of your body. Discover a path to moving strongly and with ease throughout your day and life.

If this resonates with you, get in touch. Send a message or give me a call.

I hope you join me in the studio.

Warmly,

Gillian Powell

Personal Trainer, Corrective Exercise Specialist, Founder of New Leaf Fitness and Wellbeing