Patent Application
20060205570
The present invention relates to exercise methods. More specifically, the present invention relates to exercising one's core anatomy.
An important part to maintaining health and fitness is what has been called by health and fitness professionals “core training” of one's anatomy. There is a heightened interest today in “core training” and accordingly existing fitness programs attempt to enhance “core strength” of one's anatomy. However, existing fitness programs typically fail to identify what is one's core anatomy and typically fail to demonstrate how the program's exercises train and develop one's core anatomy. For example, existing fitness programs may include “core drills” but do not demonstrate how one's core anatomy is controlled by those “core drills”.
Individuals who suffer from back or neck pain sometimes avoid many activities. Also, there are back or neck pain sufferers who have tried to exercise but as a result found that their symptoms only worsen. As a result of an individual not exercising or improperly exercising, deconditioning or losing fitness of an individual's muscles, can occur and lead to injury if not corrected. Deconditioning is often described in terms of the stages listed in Table 1. Furthermore, the stages of deconditioning are discussed in Kankaanpaa M, Taimela S, Laaksonen D, Hanninen O, Airaksinen O, “Back and Hip Extensor Fatigability in Chronic Low Back Pain Patients and Controls”, Archives Physical Medicine and Rehabilitation, April 1998, Volume 79, pp 412-17 (REF. 1); Jull, G., and Janda, V., “Muscles and Motor Control in Lower Back Pain—Assessment and Management”, Physical Therapy for the Lower Back, L. T. Twomey and J. R. Taylor, pp. 253-278, 1997 (REF. 2); and Liebenson C., Rehabilitation of the Spine, 1996, Chapter 2. p. 16 (REF. 3).
The present invention defines the core anatomy and demonstrates proper use of that core anatomy during traditional exercise. Upon applying the techniques described herein, back or neck pain suffers may return to the activities once avoided and may resume exercise because proper use of the core anatomy during those activities and exercise promotes reconditioning of the deconditioned muscles. When using the techniques of the present invention, traditional exercises may be performed and exercise equipment is not typically required.
The present invention is illustrated by way of example and not by way of limitation in the figures of the accompanying drawings, in which like references indicate similar elements and in which:
The present invention defines the core of one's anatomy to include four muscle groups (the “Core4”). These muscles are found within the neck, shoulders, lower back and pelvis. Imbalances within those regions can lead to deconditioning of the muscles. The present invention demonstrates the application of Core4 techniques to traditional exercises. The exercises can address imbalances typically found in one's core anatomy. Once these areas are balanced, an individual may become more efficient in performing activities and exercise and may become less vulnerable to serious injury. Furthermore, application of the Core4 techniques can promote reconditioning of deconditioned muscles.
The Core4 is a group of muscles that, when functioning properly, prepare the spine for torso and limb movement. The Core4 can be divided up into a “lower core” portion and an “upper core” portion. The “lower core” portion of the Core4 is a group of muscles that protect the lower back and pelvis during movement. To feel how the “lower core” can prepare the torso and spine for limb movement, one can perform the following movements. While sitting, with feet on the floor, fingers are placed in front of the hips and the thumbs on the sides of the abdomen. Now, slowly one foot is picked up. If the “lower core” is functioning properly, the abdominal muscles on the side of the torso should tighten prior to hip motion. In other words, the “lower core” musculature is contracted prior to limb movement. This is often called the “feed-forward” principle, further described in Hodges, P. W. and Richardson, C. A., “Delayed Postural Contraction of Transversus Abdominis in Low Back Pain Associated with Movement of the Lower Limb”, Journal of Spinal Disorders, 1998, Volume 11, Number 1, pp 46-56 (REF. 4).
The “upper core” portion of the Core4 can also prepare the torso and spine for limb movement. This can be illustrated by reviewing the muscles involved in the common task of sitting up in bed. While lying on one's back, the head is lifted. If the “upper core” is functioning properly, the chin should be drawn in so as to protect one's neck when sitting up. Many individuals are taught the opposite, however, when for example an individual is asked to direct one's head to the ceiling during a sit-up exercise. This juts the chin and encourages an unstable, forward head carriage. This posture is often assumed by an individual sitting at a computer.
The specific muscles making up the lower portion of the Core4 include the transversus abdominis (TrA) and the gluteus maximus (G-max).
The specific muscles making up the upper portion of the Core4 include the deep neck flexors (including the longus colli 300), the rhomboid major 420 and rhomboid minor 410 and the lower trapezius 450. The longus colli, a deep neck flexor, acts to counter-balance the posterior neck musculature and this produces a “sleeve” around the neck, which is further discussed in Mayoux-Benhamou, M. A., Revel, M., Vallee, C., Roudier, R., Barbet, J. P. and Bargy, F., “Longus Colli Has a Postural Function on the Cervical Curvature”, Surgical and Radiologic Anatomy, Journal of Clinical Anatomy, 16: 367-371, 1994 (REF. 5). When the neck muscles act together with the shoulder stabilizers, the head is placed over the torso within its gravitational plumb line and the shoulders are held back and down. This posture increases the stability of the neck and shoulders during movement reducing load or strain.
A study has shown that there are certain muscles that tend to become tight and others that tend to become weak. Tables 2 and 3 list these muscles. This is also discussed in REF. 2. This can occur due to lack of movement variation in one's daily life. This is discussed in REF. 4. During childhood, movements due to activities or sports are natural ways to include movement variation daily and this can keep one's core musculature active. In adulthood, movement variation typically decreases. Furthermore, adult activities often demand prolonged postures or constant repetitive movements, such as for example activities performed at a computer or while building a deck.
New demands on the body during adult activities can initiate a breakdown within one's core anatomy due to improper use or lack of use of one's core anatomy. This breakdown can produce imbalances that lead to delayed trunk muscle response to body movement. It has been studied, for example, that a delayed reaction of abdominal muscle contraction could occur with subjects that have lower back pain. This is discussed in REF. 4. Trunk muscles should be able to co-contract isometrically in functional situations in order to protect the spinal tissues from excess motion. This is discussed in Norris, C. N., “Spinal Stabilization. 1. Active lumbar stabilization—Concepts”, Physiotherapy, 81:61-64, 1995 (REF. 6). A delay in the co-contraction may contribute to improper loading of the spine. This can cause instability and injury to the lower back.
Furthermore, it is typical to think that injuries of the spine only occur in the lower back. However, shoulder and neck injuries are also quite common. For example, weak scapular stabilizers combined with tight pectoral muscles can cause an inability to hold one's shoulders in a stable back and down position. This lost function can cause one's shoulder to be inefficient and can initiate deconditioning, leaving one's shoulder vulnerable to injury. This is discussed in Magee, D. J., Orthopedic Physical Assessment, 3rd ed., p. 697, 1997 (REF. 7). The Core4 techniques address stabilizing the shoulder and neck.
In the paper, McGill S. M., “Low Back Exercises: Evidence for Improving Exercise Regimen”, Physical Therapy 1998, Volume 78, Number 7, pp. 754-65 (REF. 8), the author likens the spine to a flexible rod. This author discusses that when a spine undergoes compressive loading, the spine may buckle if not stiffened in a balanced manner with active muscle. Accordingly, balancing the core muscle groups is needed to help prevent this buckling effect and prevent deconditioning. The Core4 techniques address how to help prevent this buckling effect.
The Core4 technique can be described through discussion of exemplary embodiment muscle movements. The first Core4 muscle group is part of the “lower core” and includes the G-max. The G-max is illustrated in
The second Core4 muscle group is part of the “lower core” and includes the TrA. The TrA is illustrated in
The third Core4 muscle group is part of the “upper core” and includes the scapular stabilizers, including the lower trapezius 450 and rhomboid group muscles 410-420, illustrated in
In summary, the Core4 technique, to place one in a Core4 position, includes contracting the G-max, contracting the TrA, contracting the scapular stabilizers (including the lower trapezius and rhomboid group muscles) and contracting the deep neck flexors (specifically, the longus colli muscle). This can be accomplished by performing the exemplary embodiment movements: squeezing or tightening the buttocks, tightening the TrA, pulling the shoulders back and down and pulling the chin in. The Core4 technique can be applied during daily and non-daily activities and exercising. For example the Core4 technique can be used while sitting at a desk, sitting at a computer, sitting at a traffic light, eating a meal, getting out of bed, riding a bike, hiking a mountain and while performing exercises. As a result of performing the Core4 technique with traditional exercises, muscles that tend to be tight can be stretched and muscles that tend to be weak can be strengthened, while maintaining an awareness of essential core anatomy. Furthermore, the Core4 technique, when applied to activities and exercises, can place one's torso in a more neutral, efficient posture, thereby improving performance while reducing the risk of injury.
The Core4 technique can be applied to traditional exercises. According to an exemplary embodiment, the Core4 technique can be applied to the position of lying down with one's back on the floor and the knees bent and hands at the sides, as illustrated in
Maintaining the contraction of the G-max, holding the contraction of the TrA, the “upper core” movements can be performed. The hands can be placed to the sides, palms up. One can pretend to trying to reach to his or her feet with the hands. This movement will depress the shoulder, using the lower trapezius, one of the muscles of the “upper core”. After reaching toward the feet, one can pull the shoulder blades back, achieving a back and down position of the shoulders. When the shoulders are pulled back, the scapular stabilizer muscle, the rhombodius major and minor are contracted. Continuing to contract the G-max, TrA and the lower trapezius and the rhomboid group, one can now position the neck. To position the neck, a deep neck flexor, known as the longus colli, is contracted. One can do this by gently pulling the chin back while pressing gently against the floor.
According to an exemplary embodiment, the Core4 technique can be applied to a squat exercise. One can stand, placing feet about shoulder width apart, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a push-up exercise. One can be positioned in the push-up position first with the body lifted off the floor, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a quadruped exercise. With hands and knees on the floor and the body lifted off the floor, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a side thrust exercise. One can start in the position illustrated in
The Core4 technique can be applied to abdominal exercises. For example, according to an exemplary embodiment, the Core4 technique can be applied to a curl-up exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to an oblique curl-up exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a reverse curl-up. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a bridge exercise. First, one can lie on one's back on the floor with the knees bent and hands at the sides, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a bridge march exercise. First, the bridge with the Core4 position, as described above and illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a dynamic hamstring stretch exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a piriformis buttock stretch exercise. First, one can lie on the back on the floor with the knees bent and hands at the sides, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a butterfly stretch exercise. First, one sit on the floor with the knees bent and bottoms of the feet together, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a hip flexor stretch exercise. First, one can be in one knee position on the floor, where one knee is kneeling, the opposite foot is back on the instep or toe and comfortable, and a hand is down on the floor acts as a support, as illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a neck stretch exercise, focusing on the upper trapezius 430 that is illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to a neck stretch, focusing on the levator scapulae muscle 400 that is illustrated in
According to an exemplary embodiment, the Core4 technique can be applied to an isometric neck stretch exercise, as illustrated in
In the foregoing description, one approach of the invention is a method of exercising which may include contracting one's G-max muscle, contracting one's TrA muscle, contracting a deep neck flexor muscle, and contracting a scapular stabilizer muscle. In one embodiment, the deep neck flexor muscle is a longus colli muscle. In one embodiment, the scapular stabilizer muscle is a lower trapezius muscle, a rhomboid major muscle or a rhomboid minor muscle. The method may further include performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.
Another approach of the invention is a method of exercising which may include tightening a buttocks muscle, tightening side abdominal muscles, pulling one's shoulders back and down, and pulling one's chin in. In one embodiment, the side abdominal muscles are TrA muscles. The method may further include performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.
Yet another approach of the invention is a method of instructing an exercise which may include instructing contraction of one's G-max muscle, instructing contraction of one's TrA muscle, instructing contraction of a deep neck flexor muscle, and instructing contraction of a scapular stabilizer muscle. In one embodiment, the deep neck flexor muscle is a longus colli muscle. In one embodiment, the scapular stabilizer muscle is a lower trapezius muscle, a rhomboid major muscle or a rhomboid minor muscle. The method may further include instructing performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.
Still another approach of the invention is a method of instructing an exercise which may include instructing tightening a buttocks muscle, instructing tightening side abdominal muscles, instructing pulling one's shoulders back and down, and instructing pulling one's chin in. In one embodiment, the side abdominal muscles are TrA muscles. The method may further include instructing performing one of the following: a traditional exercise, a floor exercise, an abdominal exercise, a physio ball exercise, a stretch exercise, a yoga exercise, a pilates exercise, a resistance exercise, a strength training exercise, a weight training exercise, or a martial arts (such as karate, judo, kendo, taekwondo) exercise.
Furthermore, in the foregoing description, the invention is described with reference to specific example embodiments thereof. It will, however, be evident that various modifications and changes may be made thereto, without departing from the broader spirit and scope of the present invention. For example, some of the steps described may be performed in an order other than that which is described. It should be appreciated that not all of the steps are required to be performed, that additional steps may be added, and that some of the steps may be substituted with other steps. The specification and drawings are accordingly to be regarded in an illustrative rather than in a restrictive sense.
This patent application claims the benefit of U.S. Provisional Application No. 60/657,989, filed on Mar. 1, 2005, entitled “METHODS FOR EXERCISING CORE ANATOMY”.
| Number | Date | Country | |
|---|---|---|---|
| 60657989 | Mar 2005 | US |
