Core Muscles & the Multifidus-a Core Stabilizer
I was having a conversation with a fellow dancer and
personal trainer who has created a website focused on the importance of posture.
She has suffered with chronic low back pain for years, as have I. Our common quests
to find and correct the root of the pain has driven both of us to research the
science behind better back health, not just for a dancer, but for everyone.
Check out her website the “Power of Posture” at ( http://www.thepowerofposture.net/
).
But, what does posture and back care have to do with the core? Well, a
healthy- pain free back and good posture relies heavily on the core muscles.
The core goes much deeper than most people think. The core muscles have
superficial muscles and deep muscles. We will be discussing one of the deepest muscles
of the core today, the Multifidus. You get a two-fer today what is the core and you get to learn about one fo the muscles! My present to you- Happy Holidays!
Core's Purpose
First, let’s answer the question- what is the core’s purpose?”
Then we will identify which muscles make up the core. The core muscles are
responsible for stabilization, and balance. I know some of you are thinking “isn’t
stabilization and balance the same?” No, not exactly, but they do work together.
Stabilization
When your body is stable you can control the movement or position of the trunk with core stabilizers regardless of what your legs and arms are doing whether you are balanced or not.
Balance
Balance has a broader definition, but, generally speaking, balance keeps your
body upright and over your center of gravity. Balance occurs with the use of
your sight (visual input), your proprioception (the sensation of the level of
exertion and movement your body is making in relation to its parts and
surroundings, aka perception), and your equilibrium (processes all the incoming
information to create a state of balance).
Let me give you a descriptive picture of the difference
between stability and balance in dance and then you will see why we train both of these. For example, if you are trying to do a lateral
body snake –stability prevents your spine or pelvis from wiggling or twisting, and keeping
it in the intended plane or the track of movement (multifidus). Balance in a body snake keeps you from doing
a head dive when your trunk leads the movement outside the center of
gravity (your feet). Your body’s sensorimotor system identifies the center of
gravity (your feet and legs in this scenario), processes the shifting of weight,
its distribution path, and adjusts your body to keep it from falling over. Essentially
balance adjusts your center of gravity with the movement and keeps you
standing, sitting or kneeling. If you have ever had too much to drink, alcoholic
beverages, you have experienced impaired balance --working overtime to keep you
up on your feet!
Which Muscles Makes Up the Core Muscles
There are several muscles that make up the core and several ideas as to what muscles make up the core, but these are agreed upon by professionals. These include the erector spinae, the
multifidus, quadratus lumborum, transverse abdominus, rectus abdominus, and
abdominal obliques.
You have already met one of the core muscles, the Quadratus
Lumborum, featured in a previous blog on December 12, 2013, take
a look and see where this muscle is, what it does, and how to care for it with
this link:
Why it's Important to a Dancer
Finally- here we are, the Multifidus. This muscle has recently become noteworthy due
to a study in 2012 regarding the timing of its activation, using electromyography
(EMG), in correlation to movement within the body. “Research shows a delay in multifidus
activation (a core stabilizer) in individuals with low back pain, while healthy back individuals, the activation precedes extremity movement” (http://scholarcommons.usf.edu/cgi/viewcontent.cgi?article=5343&context=etd).
Remember this muscle is a stabilization
muscle. So, if you are a low back pain sufferer you are more likely to have a
delayed activation of this stabilizing muscle. This is vital to prevent injury.
As a dancer, it is important that your ability to activate your core stabilizers before movement is functioning. This will make the difference between the dancer that looks smooth and effortless and the dancer that looks shaky in many moves. Especially moves with level changes, body snakes, sways, bent over movement, etc..., all depends on your spinal
stabilization. More importantly it is key in injury prevention
Where It’s At!
This muscle is part of the back extensors, it runs very deep
from the sacrum all the way up the spine, attaching onto the sides
of the transverse processes (the knobby part) of the vertebrae, and inserting at
the axis (the point in which the neck starts to rotate). More
specifically, this muscle stabilizes the individual vertebrae that are moving
within the column. It also helps to protect the vertebrae by keeping them where
they belong.
How to Make it Strong
Perform a bridge with alternating leg raise by lying on your
back with your knees bent; your ankles should be directly below your knees. With feet flat on the floor raise your glutes
and trunk off the floor while resting body weight between your feet and your upper
back/shoulders. Try to think about pulling all of your muscles, front, back and
sides, towards the spine if you could. While you are suspended in the bridge
position, extend the right leg at the knee, lifting the foot off the floor. Once
you have extended your right knee, replace it and extend the left knee,
continuing this for a total of 12 leg extensions. Repeat this a second time. If
you have or experience low back pain or knee pain, try this exercise without
extending the leg and slowly build your strength over time to accommodate the
knee extension.
How to Stretch the Multifidus
This muscle is very deep and attached to your individual vertebrae
and sacrum. You can stretch this deep muscle by performing a “Rag-Doll”
stretch. Begin by standing upright with your feet approximately 4-6” between
your heels. Take your chin and tuck it towards your chest, rest in this
position for a moment approximately 15 seconds.
Continue the stretch by arching your upper back (pulling your abs
towards your spine and pushing back out the back), rest in this position for
about 10 seconds. Next continue the stretch by rolling all the way down into
the rag doll stretch and rest in this position for about 10-15 seconds, assuming your hands touch the floor you can walk your hands to the outside of each foot. Safely
roll back up by placing the right hand above the right knee, then the left hand
above the left knee and bring the head above the heart creating a flat back.
Wait a few moments as your head was upside down for some time, if you get light
headed come up between each position of the stretch. After you have your “head
back” either lift in a strong flat back or roll up the body one vertebra at a
time. Do this stretch every day after
your body is warmed up, and always after dance.
Look for more core muscles for dancers coming soon!
