The abdominal muscles play a crucial role in lumbar stabilization, postural alignment and prevention of back pain. The abdominal muscular system has two classifications; the local muscles and the global muscles. Some physical therapists refer to the local muscles as the inner unit or core, and the global muscles as the outer unit. The deeper core muscles are responsible for spinal stability and maintaining postural alignment. They are considered slow twitch or endurance muscles. In contrast, the global muscles or outer unit is designed for spinal flexion and rotation. They are considered fast twitch muscles, which are responsible for quick bursts of movement. However, since people tend to perform multiple sets of crunching type exercise, they have been trained to become endurance muscles. As a result, the deep core muscles become less active. Unfortunately, without the assistance of the inner unit, the outer unit muscles are inefficient lumbar stabilizers. To support your back, you need to cut to the core.
Drawing In Maneuver
The transverse abdominal muscle is the only core muscle with a direct attachment to the spine. As such, it is the most important muscle for spinal stability. Research performed at the University of Queensland indicates that people who do not suffer form back pain activate this muscle a fraction of a second prior to any lifting movement, whereas people with back pain activate the transverse after the movement has begun. There are two primary ways to retrain your transverse abdominal muscle; through exhalation, and by voluntary abdominal contraction. Kneel on all fours. Inhale to prepare. As you exhale, draw your navel towards your spine. There should be no spinal movement whatsoever. Hold the contraction for 10 seconds. Repeat three times.
The Kegel
The pelvic floor is another important deep core muscle. It is activated by performing kegels. While most people associate kegels with prenatal exercise, research performed at the Motor Performance Laboratory, Queen's University, Kingston, Ontario, Canada suggests that activating the pelvic floor via kegel exercise helps the transverse abdominal muscle and obliques function at a higher level. The researchers found that during voluntary pelvic floor contractions, the transverse abdominal muscle activiation was increased by 47.4 percent, and obliques activation increased by 63.57. The pelvic floor can be activated by imagining that you are trying to stop the urine flow. They should be performed in sets of 10.
The Cat
The cat exercise trains the deep core muscles to support your spine. Kneel on your hands and knees. Inhale to prepare. As you exhale, perform the drawing in maneuver, tilt your pelvis and round your back. You should look like an angry cat. As you inhale, perform a kegel and return to a neutral staring position. Perform 10 repetitions.
The Tripod
Kneel on your hands and knees. Inhale to prepare. As you exhale, draw your navel to your spine, and simultaneously lift your right leg and your left arm, and then your left leg and right arm. Do not allow your back to arch. Imagine that you have a third leg going down the center line of your body. These will keep you from shifting your hips from side to side.
Pelvic Tilt with Lateral Shift
Lie on your back with your knees bent. Inhale to prepare. Exhale, draw your belly in, and tilt your pelvis away from the floor. Practice 10 repetitions, and then add the next variation. Begin with the pelvic tilt. Then, imagine your pelvis is a typewriter carriage. Slide your hips to the right, and then lower them to the floor. Keep your hips to the right, and then tilt from this position. Slide back to center, and then lower your pelvis to the floor. Repeat the sequence to the left.
The Dead Bug
Lie on your back with your knees bent. Lift your feet, and bring your legs forwards. Your shins should be parallel to the ceiling, and your calves should be parallel to the floor. Inhale to prepare. As you exhale, simultaneously lower your bent right leg towards the floor and raise your left arm over head. Do not arch your lower back. Repeat on the other side, and try to perform the exercise as a continuous movement.
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