At Move Clinic, we’re always exploring innovative ways to enhance rehabilitation and core strengthening. One applicable tool is through a kinetic chain training approach to core strengthening. This method emphasizes the importance of both the inner and outer units of the core, which is particularly beneficial for athletes aiming for peak performance.
Understanding Core Strengthening
Core: The core refers to lumbopelvic abdominal control, crucial for stability, balance, and overall strength. Effective core training targets both the stabilizing (inner unit) and power-producing (outer unit) muscles.
The inner unit consists of muscles like the multifidus, rectus abdominis, diaphragm, and pelvic floor muscles. These muscles are essential for:
- Intersegmental control of lumbar spine and pelvis joints.
- Preventing excessive shearing by developing force closure.
- Maintaining respiration (diaphragm) and ensuring continence (pelvic floor).
The outer unit includes muscles responsible for:
- Developing endurance, strength, and explosive power across the core.
- Enhancing core strength in all planes of motion, including rotational movements.
- Facilitating the transfer of kinetic energy from the lower to the upper body, crucial for activities like a tennis serve.
The Kinetic Link Principle
This principle highlights that muscles throughout the body are designed to work together, not in isolation. When muscles integrate effectively:
- Load sharing occurs across the body, enhancing movement efficiency.
- Individual muscles are less likely to fatigue prematurely, reducing the risk of injury.
- Optimal core control and maximum force production are achieved.
Functional Anatomical Slings
The outer unit comprises several muscle slings that are anatomically connected and functionally related. Effective outer unit training should promote the integrated activation of muscles within these slings.
Our physios help patients understand how their muscles work together in unison through specific exercises the demand full body integration. Exercises the engage different anatomical slings have great real life application from chopping wood for those cold blue mountain winter to posterior chain engagement needed for the steep rock climbing at Barden’s.
Types of Functional Anatomical Slings
Deep Longitudinal Sling
- Muscles: Erector spinae, thoracolumbar fascia, gluteals, sacrotuberous ligament, hamstrings (biceps femoris), calf, and peroneals.
Posterior Oblique Sling
- Muscles: Latissimus dorsi, thoracolumbar fascia, gluteus maximus (contralateral).
- Functions: Co-contraction of lat dorsi and glute max stabilizes the lumbar spine.
Anterior Oblique Sling
- Muscles: External oblique, anterior abdominal fascia, adductors (contralateral).
- Functions: Stabilizes the pubic symphysis.
Lateral Sling
- Muscles: Gluteus medius, gluteus minimus, tensor fascia lata, quadratus lumborum (contralateral).
- Functions: Stabilizes the pelvis on the weight-bearing leg.
Practical Applications
At Move Clinic, we integrate these principles into our core strengthening programs to ensure comprehensive rehabilitation and performance enhancement. By focusing on both the inner and outer units, we help our patients achieve better stability, strength, and functional movement.
Whether you’re an athlete looking to enhance performance or someone recovering from an injury, understanding and applying the kinetic chain approach can lead to more effective and efficient outcomes. Visit Move Clinic to learn more about how our tailored programs can benefit you.