The Multifidus is constantly active in upright posture.

It runs from the top to the bottom of our spine on both sides, filling the grooves between the spinous processes. Multifidus allows spine extension, contra-lateral rotation of the spine to the opposite side and it is continuously active in upright  posture.

Poor postural habits could lead to weakness of the multifidus, thus resulting in disc degeneration, pain in the lower back and Sacroiliac joints and a decrease in the ability to fold forward. 

This core stabiliser moves with the pelvic floor and Transversus Abdominis. 

>> Multifidus Anatomy

Deep in the abdominal wall, the Transversus Abdominis activates while coughing and sneezing.

The transversus abdominis stabilises the spine and pelvis. This muscle is moving inward and outward of the spine and it activates when coughing and sneezing.

Weakness of the transversus abdominis could cause:

- inability to hold the stomach after a meal or when bloating.

- lower back fatigue after prolonged walking and standing.

>> Transversus Abdominis Anatomy

The diaphragm is our major muscle for respiration.

The diaphragm, one our main breathing muscles, is positioned underneath our ribs and it attaches to our sternum. It helps with inhalation and exhalation. 
During Inhalation the diaphragm contracts and flattens, while during exhalation it relaxes and returns to its doomed-shape status.

>> Diaphragm breathing

Poor posture decreases the diaphragm mobility and expansion during inhalation, resulting in lower respiratory capacity. 

>> The correct way to breathe in

The Pelvic Floor is the foundation of the core four.

The pelvic floor group consists of three layers (Superficial perineal layer; Deep urogenital diaghphram layer; Pelvic Diagphram layer). This muscle group is located at the base of the pelvic girdle. 

These muscles are domed downward at rest and lift inwards as they contract. There are approximately 65% of slow twitch fibers and 35% of fast twitch fibers. The latter are responsible for leaks prevention when jumping, coughing and sneezing,  while the first provides constant support throughout the day.

During inhalation, the Pelvic floor lows down allowing the diaphragm to flatten. During exhalation, the pelvic floor contracts together with the abdominal muscles to help the diaphragm to move return upwards by increasing internal abdominal pressure. 

The pelvic floor provides:

- support for our internal organs (Bladder, uterus and bowel).

- controls the release of body fluids (sphincteric).

- stability and control of spine and pelvis.

- sexual response and pleasure.

>> Hip, pelvic and pelvic floor anatomy

Poor postural habits and a sedentary life can negatively affect the strength and functions of the core four and cause: lower back pain,  disc degeneration, inability to uphold intra-abdominal pressure, lower lung capacity and pelvic floor dysfunctions. Posture and physical fitness can be improved with an exercise regime adapted to you.

➡️ Stay Connected!!!

xx 💋 Laura