The Movement Corner
The Movement Corner
deconstructing the human movement experience

The Exercise Corner

Identifying dysfunctional movement is only half of the equation, prescribing appropriate exercises so that people can correct their movement patterns is equally important. The Exercise Corner incorporates movement tips, corrective exercises, and education regarding how to prevent injuries from occurring.  

 

The Spine & Core

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Think of the four core muscles as a house protecting the organs. The transversus abdominus is the front wall, the multifidi are the back wall, the diaphragm is the roof, and the pelvic floor muscles are the floor. If one part of the house lacks foundation, the entire house will be affected. 

Most people are familiar with the superficial rectus abdominus, which is the six-pack muscle group and the middle oblique layer. These muscles are excellent for assisting with movement. The rectus allows us to perform a sit-up type movement and the obliques function with rotational movements like bicycle crunches. 

The transversus abdominus is the deepest of the three layers of abdominal muscles. The transversus abdominus has a unique function for stability. This muscle is involuntarily engaged prior to any movement involving the spine. It contracts via feed-forward control, an unconscious preparation for movement. This means that when the arms reach out to grab an object, the transversus abdominus automatically contracts before the movement begins. A plethora of musculoskeletal problems arise when this feed-forward loop is interrupted. Based off poor movement patterns or in the presence of pain, this muscle no longer engages involuntarily prior to movement.

Studies have shown that people with low-back pain have decreased contraction of their transversus abdominus and multifidi muscles compared to healthy, pain-free people. In these instances, the transversus abdominus must be retrained.[1]

[1] Hides, J.A., Wilson, S., Stanton, W., McMahon, S., Sims, K., Richardson, C. The effect of stabilization training on multifidus muscle size among young elite cricketers. Journal of Orthopaedic and Sports Physical Therapy. 2008;38:101–108.

THE LOWER EXTREMITY

THE HIP JOINT

The hip joint is responsible for movement in multiple planes of motion. Since it is a ball and socket joint, the hip joint needs to be mobile and flexible. Surrounding the hip joint are dense ligaments that support the joint from dislocation or injury. Clinically, the hip often becomes stiff or weak, which leads to pain in the low back or knees. 

Hip Joint moving into external rotation
Hip joint moving into internal rotation

The Upper Extremity

The shoulder and elbow serve the isolated purpose of positioning the hand. Due to chronically poor posture, the shoulder joint is often a source of pain.