Thank you for reading this blog!
In this blog, I will introduce the “Corrective & Preparation Exercise,” which is the final destination of meaningful segmentation within the Performance Treasure Map’s first map, the Original K-map.
This time, while introducing this exercise, I will explain the second principle we want to emphasize: “Core“
For past articles, please check the URL below.
▼Corrective & Preparation
▼Joint by Joint Theory【General principle】
Definition of Core
What does “Core” represent…?
・Lumbar-Pelvic-Hip Complex and Thoracic and Cervical Spine (NASM)
・Shoulder-Trunk-Hip (Mark Verstegen)
There are various definitions, but in this blog, we define it as the
Lumbo -Pelvic-Hip Complex (LPHC).
This is not absolute! Please understand
“Core refers to the LPHC” is just a common language in here!
Mobility VS Stability
▼Major Principle of Programming
To gain distal mobility, proximal stability must be achieved.
▼Two Major Principles of the Program
①Proximal stability must be prioritized over distal mobility.
②If there is a mobility issue, it must be improved before establishing true stability.
To make this clearer, let’s use the example of “snapping a finger”!
Interventions related to “range of motion,” which are factors in the Original K-Map’s “Jumping Ability” and “Sprint Ability,” correspond to this!
Units Supporting Joints, Particularly Around the Pelvis
In below, I will explaine the stability of core using the concepts of inner and outer units.
The inner and outer units (four subsystems) mainly focus on how to protect the sacroiliac joint and the lower lumbar region.
This concept is crucial for performing movements while keeping the vulnerable sacroiliac joint and lower lumbar region stable.
・Inner Unit
・Outer Unit
①DLS (Deep Longitudinal System)
②POS (Posterior Oblique System)
③AOS (Anterior Oblique System)
④LS (Lateral System)
The roles and involved muscles are as follows:
Inner Unit
■ Role
・Joint stability
・Reduces the burden on the LPHC by ensuring proper functioning of the inner unit ⇄ suppresses compensatory movements
■ Involved Muscles
・Transverse Abdominis / Multifidus / Diaphragm / Pelvic Floor Muscles
DLS (Deep Longitudinal System）
■ Role
・Enhances spinal stability
・Increases tension in the thoracolumbar fascia, promoting compression of the sacroiliac joint
・Slows down forward swinging the lower limbs
■ Involved Muscles
・Erector Spinae / Thoracolumbar Fascia-Thoraco-Lumbar Fascia / Sacrotuberous Ligament / Biceps Femoris / Peroneus Longus
POS (Posterior Oblique System)
■Role
・Works together with DLS
・Creates stability in the sacroiliac joint
・Functions during rotational movements
■Involved Muscles
・Latissimus Dorsi / Gluteus Maximus / Thoracolumbar Fascia at the Intermediary
AOS (Anterior Oblique System)
■Role
・Enhances trunk stability during dynamic movements
・Assists with leg swings during rotational movements and walking
■ Involved Muscles
・External Oblique / Internal Oblique / Adductors / All Abdominal Muscles at the Intermediary
LS (Lateral System)
■Role
・Stabilizes the pelvis during standing and walking
・Mainly functions during single-leg movements in the frontal plane
■ Involved Muscles
・Gluteus Medius / Gluteus Minimus / Quadratus Lumborum / Adductors (both contralateral and bilateral)
Get the Performance Treasure Map®️ ＞Stability / Static Motor Control
Stabilizers need to be quick, not just strong.
(Gray Cook)
When the thoracic spine and hip move dynamically, the inner unit + four subsystems must work properly.
However, it’s about speed, not strength. Proper“timing” is essential!
Of course, there are moments in training where trunk rigidity is important, but we differentiate this by using the term “Rigidity” rather than “Stability.”
Let’s quickly review the terms Mobility, Stability, and Rigidity!
Mobility
The ability to manipulate body parts into desired positions
Stability
The ability to prevent unwanted movements
Rigidity
The ability to create a state of complete immobility
Conclusion
Based on the principles of the Core, the K-Map segments performance elements into four main categories:
・Improving mobility and stability
・Reflexes in the trunk / co-contraction
・Breathing
・Activation of muscle groups
以下がご要望のブログの英訳です。
Thank you for reading this blog!
In this blog, I will introduce the “Corrective & Preparation Exercise,” which is the final destination of meaningful segmentation within the Performance Treasure Map’s first map, the Original K-Map.
This time, while introducing this exercise, I will explain the second principle we want to emphasize: “Core”!
Inoue
For past articles, please check the URL below.
Feel free to take a look!
▼Corrective & Preparation
Corrective & Preparation
Corrective & Preparation—these exercises promote short-term responses. In contrast, training is categorized as promoting long-term adaptations. Depending on the goal or desired elements, the purpose and positioning of the same exercise can change.
2021.11.10
▼Joint by Joint Theory [Principle 1]
Joint by Joint Theory
This is a globally recognized rule in the fields of physical therapy and strength. I will introduce the principles that unravel the exercises of the Performance Treasure Map.
2021.11.16
Table of Contents
- Definition of Core
- Mobility vs. Stability
- Units supporting joints, particularly around the pelvis
- Inner Unit
- DLS (Deep Longitudinal System)
- POS (Posterior Oblique System)
- AOS (Anterior Oblique System)
- LS (Lateral System)
- Stability / Static Motor Control
- Mobility
- Stability
- Rigidity
- Conclusion
Definition of Core
What does “Core” represent…
- Lumbar-Pelvic-Hip Complex and Thoracic and Cervical Spine (NASM)
- Shoulder-Trunk-Hip (Mark Verstegen)
There are various definitions, but in this blog, we define it as the Lumbo-Pelvic-Hip Complex (LPHC).
Inoue
This is not absolute! Please understand that here, “Core refers to the LPHC” is simply a common language.
Mobility vs. Stability
▼ Major Principle of Programming
To gain distal mobility, proximal stability must be achieved.
▼ Two Major Principles of the Program
- Proximal stability must be prioritized over distal mobility.
- If there is an issue with mobility, it must be improved before establishing true stability.
To make this clearer, let’s use the example of “snapping a finger”!
It’s important that the index and ring fingers remain still to move the middle finger.
If there are problems with the tendons or joints of the middle finger, it’s better to improve its range of motion rather than focusing on stabilizing the index and ring fingers.
Inoue
Interventions related to “range of motion,” which are factors in the Original K-Map’s “Jumping Ability” and “Sprint Ability,” correspond to this!
Units Supporting Joints, Particularly Around the Pelvis
The stability of the core will be explained using the concepts of inner and outer units.
The inner and outer units (four subsystems) mainly focus on how to protect the sacroiliac joint and the lower lumbar region.
This concept is crucial for performing movements while keeping the vulnerable sacroiliac joint and lower lumbar region stable.
- Inner Unit
- Outer Unit
- DLS (Deep Longitudinal System)
- POS (Posterior Oblique System)
- AOS (Anterior Oblique System)
- LS (Lateral System)
The roles and involved muscles are as follows:
Inner Unit
- Role
- Joint stability
- Reduces the burden on the LPHC by ensuring proper functioning of the inner unit ⇄ suppresses compensatory movements
- Involved Muscles
- Transverse Abdominis / Multifidus / Diaphragm / Pelvic Floor Muscles
DLS (Deep Longitudinal System)
- Role
- Enhances spinal stability
- Increases tension in the thoracolumbar fascia, promoting compression of the sacroiliac joint
- Slows down forward swinging of the lower limbs
- Involved Muscles
- Erector Spinae / Thoracolumbar Fascia-Thoraco-Lumbar Fascia / Sacrotuberous Ligament / Biceps Femoris / Peroneus Longus
(Quoted from NASM – PES)
POS (Posterior Oblique System)
- Role
- Works together with DLS
- Creates stability in the sacroiliac joint
- Functions during rotational movements
- Involved Muscles
- Latissimus Dorsi / Gluteus Maximus / Thoracolumbar Fascia at the Intermediary
(Quoted from NASM – PES)
AOS (Anterior Oblique System)
- Role
- Enhances trunk stability during dynamic movements
- Assists with leg swings during rotational movements and walking
- Involved Muscles
- External Oblique / Internal Oblique / Adductors / All Abdominal Muscles at the Intermediary
(Quoted from NASM – PES)
LS (Lateral System)
- Role
- Stabilizes the pelvis during standing and walking
- Mainly functions during single-leg movements in the frontal plane
- Involved Muscles
- Gluteus Medius / Gluteus Minimus / Quadratus Lumborum / Adductors (both contralateral and bilateral)
(Quoted from NASM – PES)
Stability / Static Motor Control
Stabilizers need to be quick, not just strong.
(Gray Cook)
When the thoracic spine and hip move dynamically, the inner unit + four subsystems must work properly.
However, it’s about speed, not strength. Proper “timing” is essential!
Of course, there are moments in training where trunk rigidity is important, but we differentiate this by using the term “Rigidity” rather than “Stability.”
Inoue
Let’s quickly review the terms Mobility, Stability, and Rigidity!
- Mobility: The ability to manipulate body parts into desired positions
- Stability: The ability to prevent unwanted movements
- Rigidity: The ability to create a state of complete immobility
Conclusion
Based on the principles of the Core, the K-Map segments performance elements into four main categories:
- Improving mobility and stability
- Reflexes in the trunk / co-contraction
- Breathing
- Activation of muscle groups
If I delve deeper into the core, we might go off track, so I’ll stop here for now.
As further keywords, concepts like
・Reflexive Core Stability VS Feed-Forward Stability
・Hard Core VS Soft Core
・ FMU VS SMU
exist, so it might be interesting for those curious to explore these as a treasure hunt.
I’m considering explaining the in-depth core concepts in the community after you purchase the K-Map!
Next time, I will explain the important concept of “breathing” for acquiring proximal stability. This relates to the inner unit and posture, so please look forward to it!
▼For those who want to know more about PTM and K-Map, click here.
▼To buy the Original K-Map, click here.
This post is also available in ja.
