Breathing and Core Stability

I just did a search on the internet for the best exercises for core stability.
Here are the top exercises that came up in the search:

• Modified plank on knees
• Plank
• Side plank
• Bridges
• Bird-dog on hands and knees
• Crunches
• Obliques crunches
• V sits
• Plank with an exercise ball
• Dying Bug

These exercises are great for building the global muscles of the core: abs and back muscles, but what about the intrinsic muscles of the core? In my practice, many people have come to me who have already been doing their "core exercises" and yet they still suffer from back pain, SI dysfunction and pelvic floor disorders, etc.  The key to true core stability is to develop motor control, timing and coordination of the intrinsic muscles first, and then develop the abs, obliques and back muscles once the inner stabilization system is firing and wiring together.

Intrinsic Core Muscles

Intrinsic Core Muscles. This pic is from the website of Brent Brockbush. To learn more about the Intrinsic Stabilization System click on the pic and it will take you to the site of BrentBrockbush.com.

Diaphragmatic breathing is a great way to reconnect the inner core muscles

Action of the diaphragm during inhalation and exhalation

The Rhythm of the Respiratory Cycle:

• During inhalation, the diaphragm contracts while the pelvic floor and the deep abdominal muscles relax.
• During exhalation, the diaphragm relaxes while the pelvic floor and deep abdominal muscles contract.

Establishing Core Stability Through Diaphragmatic Breathing

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.