ESO
CORE THEORY PRINCIPLES.
According to the following information, can you have a guess about the main problems of the abdominals muscles?, can you understand the relevance of a healthy and efficient CORE workout?.
Helpful questions:
- What type of muscles are there?
- In which group can we include the abdominals muscles?
- What is the main dysfunction for that type of muscles?
- Which are the muscles mainly related with the abdominals muscles?
Give it a try....
Muscles can be classified as "Tonic" or "Phasic" (Umphred, 2001).
Tonic Muscle System: (prone to tightness). Involved in repetitive and rhythmic activities consists of flexors muscles.
- Generally flexor or postural muscles
- Tendency to tightness or shortening
- Easily activated and fatigue quickly
- less likely to atrophy
- Less fragile
- Typically one joint muscles
Phasic Muscle System: (prone to weakness). Work eccentrically against the force of gravity
- Generally extensor muscles
- Tendency towards weakness or lengthening
- Delayed activation, weak
- More likely to atrophy
- More fragile
- Typically two joint muscles
by Roman Paradigm Massage & Therapy. USA
BIBLIOGRAPHY:
- (2007) Busquet, L "LAS CADENAS MUSCULARES". Ed. Paidotribo.
- (2012) Kapandji, AI "CUADERNOS DE FISIOLOGÍA ARTICULAR". Ed. Panamericana.
- HUMAN BODY DICTIONARY.
- (2007) Busquet, L "LAS CADENAS MUSCULARES". Ed. Paidotribo.
- (2012) Kapandji, AI "CUADERNOS DE FISIOLOGÍA ARTICULAR". Ed. Panamericana.
- HUMAN BODY DICTIONARY.
MUSCLE IMBALANCE :
MUSCLES PRONE TO TIGHTNESS
A) UPPER BODY:
- Suboccipitals.
- Pectorals.
- Upper trapezius.
- Levator Scapula.
- ECM.
- Scalenes.
- Latissimus Dorsi.
- Upper extremity flexors and pronators.
B) LOWER BODY:
- Quadratus Lumborum.
- Paraspinalis.
- Piriformis.
- Iliopsoas.
- Rectus Femoris.
- IT band.
- Hamstrings.
- Short hip Adductors.
- Soleus.
- Tibialis posterior.
A) UPPER BODY:
- Suboccipitals.
- Pectorals.
- Upper trapezius.
- Levator Scapula.
- ECM.
- Scalenes.
- Latissimus Dorsi.
- Upper extremity flexors and pronators.
B) LOWER BODY:
- Quadratus Lumborum.
- Paraspinalis.
- Piriformis.
- Iliopsoas.
- Rectus Femoris.
- IT band.
- Hamstrings.
- Short hip Adductors.
- Soleus.
- Tibialis posterior.
MUSCLES PRONE TO WEAKNESS
A) UPPER BODY:
- Middle and lower trapezius.
- Rhomboids.
- Serratus Anterior.
- Deep Cervical Flexors.
- Upper extremity extensors and supinators.
B) LOWER BODY:
- Rectus Abdominals.
- Transverse Abdominals.
- Gluteus.
- Vastus lateralis, medalis.
- Tibialis anterior.
- Peroneals.
A) UPPER BODY:
- Middle and lower trapezius.
- Rhomboids.
- Serratus Anterior.
- Deep Cervical Flexors.
- Upper extremity extensors and supinators.
B) LOWER BODY:
- Rectus Abdominals.
- Transverse Abdominals.
- Gluteus.
- Vastus lateralis, medalis.
- Tibialis anterior.
- Peroneals.
IMBALANCE BASED ON JANDA'S SYNDROME.
Based on Muscles classification, Janda described the Imbalance Syndrome. Muscle Imbalance occurs when opposing muscles provide different directions of tension due to tightness and/ or weakness. When muscles become imbalance, the can cause joint pain.
See more at Janda's website
See more at Janda's website
JANDA'S IMBALANCE SYNDROMES
ABDOMINALS ANATOMY
CORE MUSCLES WORKOUT AND BACK PAIN RELIEF. VERY USEFUL: