What exactly is the ‘core’?
The abdominal cavity is a closed chamber that holds our organs. It is surrounded by a wall of muscles and connective tissue (aka fascia). These are collectively known as ‘the core’.
1. Core Muscles
There are 4 skeletal muscles that enclose this cavity.
- 1. Transversus Abdominis: The deepest abdominal muscle, which can be referred to as the “corset,” wraps around the abdomen, forming the wall of the abdominal cavity. It provides tension to the wall and gives stability to the spine.
- 2. Diaphragm: This dome-shaped muscle is at the base of your ribcage. It is the main muscle for breathing and contributes to regulating intra-abdominal pressure. Think of the valsava manouvre.
- 3. Pelvic Floor: A group of muscles forming the base of the abdominal cavity, supporting pelvic organs, and playing a key role in pelvic stability.
- 4. Multifidus: a group of small, deep muscles along the spine that connect the vertebrae and thereby provide segmental stability and support the curves of the spine in more still postures and in movement.
It’s quite interesting to note that only one of the 4 true core muscles is an ab (or stomach) muscle.
2. Fascia
The abdominal wall fascia, or connective tissue, is the scaffolding that links the left and right sides of individual muscles, connects different layers of muscles, and connects muscles to the ribcage, spine, and pelvis. We move through our fascia.
Of the important fascial structures, these are two well-known:
- the linear alba, which is the central strip linking left and right abdominal muscles
- fascia in the inguinal region, where multidirectional movement occurs and which can be structurally weaker.
3. Nervous system control
Normal movement relies on the nervous system to coordinate movement, including joint motion, through the myofascial system, while also receiving feedback from the moving parts.
- stability to the spine and pelvis while we’re moving
- support to the spine and pelvis in more still postures
- protection of the abdominal and pelvic regions during movement
- control of intra-abdominal pressure
Causes of core dysfunction:
1. Structural problems in the fascia
Weakness in the fascia of the abdominal wall is seen as hernias (important to note: diastasis rectus abdominis is a different topic from hernias).
Problematic scar tissue can also interfere with the fascial system’s movement and function. Abdominal surgery will cause scar tissue and this is normal. Scar tissue is problematic when it is painful, excessive, or has caused abnormal adherance of structures.
2. Muscle ‘s inability to meet demands
This inability of muscles to work as they need to, joints to move as they need to, or When muscles fail to meet the demands placed on them, they cannot perform their required functions effectively. This might result from muscle weakness, fatigue, or improper activation patterns. As a result, joints may not move as they should, and the body’s movement patterns become compromised, further straining the core’s ability to stabilize and protect the body.
3. Problems in the movement control system
The human movement system is designed to look for the easiest way to get a task done. It will avoid loading weak areas, painful areas, or ‘lazy’ muscles, which require mindful effort to activate.
the nervous system to direct controlled and balanced movement, for example, because of bad habits or pain, means the core muscles will not be able to fulfil their functions optimally.Dysfunction in the movement system, particularly the nervous system’s ability to direct controlled and balanced movement, can hinder the core muscles’ optimal function. This may arise from poor movement habits, pain, or compensation patterns developed over time. When the nervous system fails to coordinate movement properly, the core muscles struggle to maintain stability, control intra-abdominal pressure, and protect the spine and internal organs.
Restoring normal core ability
Surgery will repair breaks in the fascia,
but
the nervous system and muscles themselves often don’t regain synchronised function automatically.
Especially in the presence of pain, joint stiffness, poor posture and movement habits, or excessive scar tissue.
Retraining movement patterns requires being aware of the muscles, learning how to use them on their own, and integrating them into movement.
Like learning anything, it takes awareness, understanding, lack of apprehension, and repetition.
A new neural pathway is formed by 21 days and becomes automated after around 63 days.
What about the other ‘core’ muscles?
There are 4 abdominal muscles. Each has its own distinct function on both our left and right sides.
Transversus was covered above.
These are the other 3 that both reinforce the abdominal wall for protection and stability and produce movement:
Once the core action is in place, strengthening these abdominal muscles can be initiated along with other spine, shoulder blade and hip muscles.
A little focused practice can give exponential improvement.
For example, learning how to breathe with the diaphragm will reflexively trigger the transversus muscle to work, which opens the door for better spine stability and flexibility.
Diaphragmatic breathing will also fix your ribcage posture and therefore your shoulder and neck postures.
It will help you regulate intra-abdominal pressure and therefore pressure on your pelvic floor and pelvic organs – relevant for conditions like haemorrhoids, pelvic floor weakness or tension, and pelvic organ prolapse.
Post-op rehab is a clear and objective process.
You can see how in 3 steps it is possible to restore the synchronised action of your core, improve support for your spine, and protect your abdominal and pelvic organs.
Take the first step toward recovery today.
Whether you’re recovering from surgery, dealing with core dysfunction, or looking to prevent future issues, professional guidance can make all the difference.
Contact us at Carmen Physio to start your personalised rehabilitation journey and regain your ability to move with confidence.
