Please note. The following notes are 2017 Donna Farhi and Laura Stuart. They are for your personal study only, not for distribution or commercial use.

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1 Please note The following notes are 2017 Donna Farhi and Laura Stuart. They are for your personal study only, not for distribution or commercial use.

2 Farhi & Stuart

3 Model for Joint Function Form Closure addresses how a joint s shape and its ligaments contribute to stability. Force Closure addresses how translation between two joint surfaces is controlled. Motor Control addresses the nervous system and the coordination or coactivation of deep stabilizing muscles. Emotional State Research shows a correlation between stress states and emotional stress and motor control. 1. Integrated Model Theory by Diane Lee and Andry Vleeming

4 Farhi & Stuart Primary Inner Core: Iliopsoas Muscles

5 Farhi & Stuart Primary Inner Core: Quadratus Lumborum

6 Farhi & Stuart Core Cylinder of Support

7 Farhi & Stuart Posterior Support: Multifidus

8 Farhi & Stuart Multifidus

9 Unique Structure of the Multifidus Muscles Multifidus has a unique structure: short fibers arranged in long rods. These fibers are stiffer than any other in the body. It is the strongest muscle in the back because of its unique design. Most muscles weaken as they are extended but multifidus actually becomes stronger as it lengthens during spinal flexion. (Richard L Lieber, Ph.D)

10 Functions of Multifidus Although capable of producing extension, lateral flexion, and rotation the primary action of multifidus is as a stabilizer, controlling intersegmental motion. Dynamic stabilizer of the lumbar spine. Multifidus acts as a scaffolding for the back and is essential for keeping the spine upright and reducing pressure on the intervertebral discs. (Journal of Bone and Joint Surgery) Studies show that multifidus muscles get activated BEFORE any action is carried out to protect the spine from injury. Chronic back pain sufferers show significant reduction of this activity. (European Spine Journal) Multifidus act to oppose the flexion and rotation of the abdominal muscles. Sacroiliac Joint Stabilization: When multifidus fires it acts to pull the sacrum into nutation (anterior tilt). When pubococcygeus muscles fire they act to pull the sacrum into counternutation (posterior tilt). Co-activation of both muscle groups serves to stabilize the S-I joints into a neutral position.

11 Feel It! The Dinosaur Tail Stand with good posture. Place your hands either side of your lumbar spine. Imagine you have a heavy dinosaur tail reaching all the way to the ground. Now lift the tail slightly off the ground. Feel the muscles engaging under your fingers. Farhi & Stuart

12 Farhi & Stuart Anterior Support: Transverse Abdominus

13 Farhi & Stuart Anterior: Transverse Abdominis

14 Farhi & Stuart Posterior: Transverse Abdominus

15 Feel It! Switching On TA Sit, stand or lie on your back. Place your fingertips on your abdomen just inside of your hip bones. Cough and you will feel TA under your fingers. On an exhalation, activate TA by visualising the two hip bones moving towards each other. Feel the slow swelling up of the horizontal muscle fibers underneath your fingers. N.B. The common instruction to move the navel toward the spine results in activation of the more superficial abdominal muscles. The sensation will be sharper, quicker and harder than the deeper transverse abdominis. Farhi & Stuart

16 Farhi & Stuart Cross-Section Lumbar Spine

17 Farhi & Stuart Thoracic Diaphragm

18 Farhi & Stuart Pelvic Diaphragm

19 Feel It! Pelvic Diaphragm #1 Sit on a chair or cushion with your pelvis and lumbar spine in a neutral position. As you exhale, activate the pelvic floor by visualizing On an exhalation, activate TA by visualising a broad smile lifting the abdomen just above the pubic bone and spreading to the pelvic bones on either side. #2 Place a folded yoga belt under your perineum. As you exhale, gently lift the perineum away from the belt, using only 50% effort. Remember: don t clench your buttocks, round your back, or tighten and lift your shoulders.

20 Farhi & Stuart Core Cylinder of Support

21 Cylinder of Support When the psoas and deep core muscles contract, this causes an increase in the pressure of the abdomen... The disks become slightly compressed creating a stiffening of the lumbar spine. Axial compression acts as an internal scaffolding that stabilizes the lumbar vertebrae and disks. (Bogduk) A key to activating the Cylinder of Support is distinguishing between Abdominal Breathing and Thoraco-Diaphragmatic Breathing. Farhi & Stuart

22 Abdominal Breathing is good for: Relaxing and releasing muscular tension Learning to relax secondary respiratory muscles (chest, neck and shoulders) Reducing anxiety and releasing emotional holding. Farhi & Stuart

23 Abdominal Breathing is not good for: Supporting the body for dynamic activity Stabilizing the body during movement and sports Lifting weight Farhi & Stuart

24 Abdominal Breathing: Inhalation Diaphragm descends, abdominal wall is relaxed Meeting no resistance from the abdominal wall, the abdominal organs are displaced downwards and forwards Pelvic diaphragm relaxes

25 Abdominal Breathing: Exhalation Diaphragm ascends, Pelvic Diaphragm ascends Abdominal organs migrate upwards Abdominal wall retracts slightly towards center

26 Abdominal Breathing Creates a relaxed sleepy mental state

27 Thorco-Diaphragmatic Breathing: Inhalation Diaphragm descends, abdominal wall offers resistance The containments of the abdominal wall causes the abdominal organs to move to the sides and to the back of the body Increases intra-abdominal pressure and axial compression SPINAL STABILITY

28 Thoraco-Diaphragmatic Breathing: Exhalation Thoracic and pelvic diaphragm ascend Abdominal wall contracts, abdominal organs migrate upwards Increased intra-abdominal pressure and axial compression INCREASED SPINAL STABILITY

29 Thoraco-Diaphragmatic Breathing Creates a clear, attentive and ready for action state of mind

30 Feel It! Thoraco-Diaphragmatic Breathing Inhale normally. On an exhalation, purse the lips and make the sound WHO. Imagine there is a candle in front of you and you do not want to blow it out! Follow this with a normal inhalation. Repeat 10 times Notice how resistance breathing activates the abdominal wall, creating resistance to the downward movement of the diaphragm.

31 Farhi & Stuart Core Body Engagement through Rib Cage/Pelvic Balance

32 Dynamic Core = Dynamic Movement Farhi & Stuart

33 Figure-8 Loop Waking up the Cylinder of Support Farhi & Stuart

34 Summary of Structural Core Support Establishing a neutral pelvic position and neutral spinal curvatures is the foundation for building a strong core. The primary core muscle, the psoas, is a key determinant of position of the pelvis and lumbar spine. Softening, releasing, lengthening, balancing and strengthening the psoas muscle insures this central balance. Secondary core muscles include the transverse abdominis, multifidus, and the thoracic and pelvic diaphragm. Strong coordinated inner core muscles = stability Standing in your own center of gravity gives you authority and command over your own experience and empowers your actions in the world.

Introduction. The Inner Core Muscles. Why Train The Inner Core? How Do You Train The Inner Core?

Introduction. The Inner Core Muscles. Why Train The Inner Core? How Do You Train The Inner Core? Introduction Pilates focuses on the deep postural muscles, including the pelvic floor, the transversus abdominis (TA) and the multifidus. These deep postural muscles are also referred to as the core. Improving