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Unveiling the Core 4: Diaphragm, Pelvic Floor, Transverse Abdominis, Multifidus connection in Nanaimo, Vancouver island

by Veronique Rioux | Dec 15, 2023 | news

Let’s delve into the foundation of true strength—the Core 4. Comprising the Diaphragm, Pelvic Floor, Transversus Abdominis, and Multifidus, these powerhouse components form the bedrock of a robust and resilient core. As we navigate the landscapes of Vancouver Island, discover how the synergy between these four elements is the key to unlocking holistic strength and vitality in Nanaimo’s dynamic fitness community.

“95% of women with low back pain have some forms of pelvic floor disfunction.”

Understanding the Core 4: The Dynamic Quartet

Diaphragm: The Breath of Life: The Diaphragm, a dome-shaped muscle beneath the lungs, plays a pivotal role in breathing. Beyond its respiratory function, the Diaphragm influences core stability through its interconnected relationship with the other Core 4 components. The diaphragm and the psoas also connect through fascia, one of the ligaments of the diaphragm (medial arcuate) wraps around the tops of the psoas.

Pelvic Floor: The Foundation Below: Nestled at the base of the pelvis, the Pelvic Floor is a complex network of muscles and tissues crucial for stabilizing and control of spine and pelvis, support internal organs, sphincteric to maintain continence, sexual role, sump-pump action through respiration (The 5 “S’s”). Its health is integral to a strong and functional core. We need pelvic floor to be strong, endurance, have good timing and control as needed.

Transversus Abdominis: The Internal Girdle: The Transversus Abdominis, often referred to as the body’s internal corset, wraps around the abdomen. This deep-seated muscle provides stability and support, acting as a foundation for functional movement and overall core strength.

Multifidus: The Spinal Stabilizer: The Multifidus muscles run along the spine, offering crucial support for spinal stability and posture. Activating these muscles is essential for preventing back pain, enhancing balance, and maintaining a strong, resilient core.

The Synergy of the Core 4: Strength in Harmony

Interconnected Movement: The Core 4 operates in harmony, with the Diaphragm coordinating breath with the other three components. As the Diaphragm contracts during inhalation, the Transversus Abdominis engages, the Pelvic Floor lifts, and the Multifidus stabilizes the spine.

Breath as the Catalyst: Breath is the catalyst for the synergistic dance of the Core 4. Deep, diaphragmatic breathing engages the entire core, creating a dynamic system that promotes stability, balance, and resilience. This interconnectedness is foundational for Nanaimo’s active lifestyle.

Pelvic Floor and Transversus Abdominis Activation: Understanding the simultaneous activation of the Pelvic Floor and Transversus Abdominis is key. This coordinated engagement supports pelvic stability, contributes to optimal organ function, and enhances core strength.

Multifidus and Spinal Health: Activating the Multifidus is crucial for spinal health. These muscles provide the necessary support to maintain an upright posture, prevent back pain, and ensure the spine’s ability to handle various movements—a vital component for Nanaimo’s diverse fitness pursuits.

Importance of the Core 4

Optimal Performance in Outdoor Activities: Nanaimo’s natural wonders beckon outdoor enthusiasts, and the Core 4 is essential for optimal performance. From hiking the trails to kayaking the coastline, a strong and coordinated core enhances stability and endurance.

Preventing Injuries and Enhancing Recovery: The Core 4 acts as a preventive measure against injuries, particularly in activities that demand dynamic movements. Furthermore, a well-engaged core aids in faster recovery and reduces the risk of strains or imbalances.

Balancing Functional Movement: Whether exploring the parks, engaging in group fitness classes, or pursuing individual workouts, the Core 4 ensures balanced and efficient functional movements. This balance is crucial for the diversity of fitness activities embraced in Nanaimo.

Mind-Body Connection: The interconnected movement of the Core 4 fosters a profound mind-body connection. This awareness not only enhances the effectiveness of workouts but also contributes to mental well-being—a fundamental aspect of Nanaimo’s holistic fitness culture.

Pelvic floor dysfunction (most common)

urinary incontinence,
Pelvic organ prolapse(POP)
Dyspareunia (painful intercourse)
Pelvic girdle pain and lower back pain

Pelvic floor risk factors dysfunction:

posture and alignement
pregnancy and childbirth
injury
increasing age (sarcopenia, collagen and hormones)
BMI less 25
low back pain
asthma or chronic cough
heavy lifting
surgery (hysterectomy)
genetics – connective tissus disordes
constipation

Incorporating Core 4 Practices into your Fitness Routine

Breath-Centric Workouts: Prioritize workouts that focus on breath-centric movements. Yoga, Pilates, and mindful breathing exercises are excellent choices for engaging the Diaphragm and activating the entire core.

Pelvic Floor and Transversus Abdominis Exercises: Integrate targeted exercises for the Pelvic Floor and Transversus Abdominis into your fitness routine. Kegels, bridges, and core-focused movements enhance the strength and coordination of these components.

Multifidus Activation: Include exercises that activate the Multifidus muscles, such as back extensions, bird-dog poses, and stability exercises. These movements contribute to spinal health and overall core stability.

Professional Guidance: Seek guidance from fitness professionals or healthcare providers in Nanaimo for personalized assessments and exercises tailored to your specific needs. Professional support ensures a comprehensive approach to strengthening the Core 4. I encourage you to go see specialize pelvic floor physio.

Conclusion: Elevating Strength from Within in Nanaimo

As we navigate the fitness landscapes of Nanaimo, the Core 4 emerges as the compass guiding us toward holistic strength and vitality. The interconnected synergy of the Diaphragm, Pelvic Floor, Transversus Abdominis, and Multifidus is the cornerstone of a resilient core—a core that not only enhances physical performance but also embodies the essence of Nanaimo’s wellness culture. Embrace the power of the Core 4, unlock your true strength, and let the harmony of these foundational elements become the heartbeat of your fitness journey amidst the natural wonders of Vancouver Island.

Mobility vs Stability: Understanding Your Body for Better Health and Fitness on Vancouver Island, Nanaimo

by Veronique Rioux | Apr 6, 2021 | Fitness

Mobility vs Stability: How to Better Understand How Your Body Works

Are you feeling like your body is not moving the way it used to? Are you unsure of which exercises are beneficial for you and whether you need to strengthen or stretch your different muscles? Understanding the difference between mobility and stability can help you better understand how your body works and how to improve your overall health and fitness.

What Is the Difference Between Mobility and Stability?

Mobility and stability are two completely different functions in your body, determined by different bone and joint systems. Mobility is the ability to move, while stability has to do with being not easily moved, altered or firmly fixed.

To put it simply, mobility is about moving your body freely, while stability is about keeping your body steady and strong.

What Are Hinge Joints and Ball and Socket Joints?

Our body is composed of many joints, each with their own unique structure and function. To better understand mobility and stability, let’s take a closer look at two types of joints: hinge joints and ball and socket joints.

Hinge joints are the joints of the elbow and knees. They are meant to only flex and extend, much like the hinges of a door. For this type of joint, stability is key. Strong muscles are needed to support their extension and flexion. For example, for the elbow, we need the muscles above (biceps and triceps) and below (forearm muscles) to be strong to support the flexion and extension. Weakness in these muscles can lead to hypertension of the elbow and other joint problems.

On the other hand, ball and socket joints, like the shoulder and hips, need mobility. They need to move freely to function properly. If the range of motion is compromised in these joints, it can lead to problems in the joints above or below. For example, tight shoulders can lead to head forward posture or rib cage protrusion, and tight hips can affect the knee joint or lower back. To improve your mobility, dynamic movement, stretches and self-myofascial release are recommended.

Why Is Understanding Mobility and Stability Important?

Understanding the difference between mobility and stability is important for several reasons. Firstly, it helps you to identify which joints need more focus on mobility and which joints need more focus on stability. Secondly, it allows you to choose exercises that will benefit your body in the most efficient and effective way. For example, if you have tight hips, you can choose exercises that focus on increasing hip mobility, such as lunges and squats. If you have weak triceps muscles, you can choose exercises that focus on strengthening these muscles, such as tricep dips or push-ups.

Finally, understanding the difference between mobility and stability can help you prevent injury and improve your overall health and fitness. By knowing which joints need more mobility and which need more stability, you can work to improve your overall body movement and function. This can lead to improved posture, increased flexibility and strength, and reduced pain and discomfort.

In summary, mobility and stability are two different functions in your body, determined by different bone and joint systems. Understanding the difference between these functions is key to improving your overall health and fitness. By knowing which joints need more mobility and which need more stability, you can work to improve your overall body movement and function, prevent injury and improve your overall health and fitness. Remember to focus on dynamic movement, stretches and self-myofascial release to improve your mobility, and strength training exercises to improve your stability. With the right mindset and tools, you can achieve a healthier, stronger, and more mobile body.

Unlock Your Peak Physical Condition with Animal Flow Workout

by Veronique Rioux | Oct 24, 2016 | Fitness

Animal Flow is a unique workout program that was created by combining elements of different bodyweight training disciplines with exercises that mimic the movements of animals. This innovative fitness program is designed to increase mobility, flexibility, stability, power, endurance, skill, and neuromuscular development.

Animal Flow has gained popularity among athletes and fitness enthusiasts of all levels because of its many benefits, including increased mobility, greater flexibility, enhanced stability, amplified power, longer endurance, advanced skill, and untapped neuromuscular communication.

One of the key components of Animal Flow is wrist mobilizations, which includes a range of simple exercises designed to increase the flexibility and strength of your wrists. This is particularly important for any practice where you are spending a lot of time on your hands.

Activations are also an important part of Animal Flow, as they help to connect the body before starting the practice. Examples include the Static Beast Hold, Static Crab Hold, and Limb Lifts.

Form Specific Stretches are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach, and Scorpion Reach.

Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.

Switches are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.

Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!

Animal Flow is a great way to become better at whatever training discipline or sport you already practice. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to get into their peak physical condition and have fun while doing it.

One of the great things about Animal Flow is that it can be practiced anywhere, with little to no equipment needed. This makes it a perfect workout for people who prefer to exercise outdoors or who are looking for a workout they can do at home.

In addition to its many physical benefits, Animal Flow also has mental benefits. The practice requires focus, concentration, and coordination, which can help to improve cognitive function and reduce stress.

If you’re looking to try out Animal Flow, there are many resources available online to help you get started. You can find instructional videos, online classes, and even certified Animal Flow instructors in your area.

In conclusion, Animal Flow is a unique and innovative workout program that can help you improve your mobility, strength, endurance, and power. By mimicking the movements of animals, Animal Flow can help you achieve synergies throughout your body and connect all of your stabilization systems. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to have fun while getting into their peak physical condition.

Bodyweight Training or Weight Training: Which is Better for Your Fitness Journey? 2016

by Veronique Rioux | Apr 15, 2016 | Fitness

Bodyweight training and weight training are two popular methods of exercise that have been around for decades. With the rise of calisthenics and the increasing popularity of bodyweight exercises, many people are wondering which is the better choice for their fitness journey. In this article, we will explore the differences between bodyweight training and weight training, and which one is more appropriate for different fitness goals.

Bodyweight Training

Bodyweight training, also known as calisthenics, involves using your own body weight as resistance to build strength and endurance. Some common bodyweight exercises include squats, lunges, push-ups, pull-ups, and planks. One of the advantages of bodyweight training is that it can be done anywhere, without the need for any equipment. This makes it a great option for those who don’t have access to a gym or prefer to work out at home.

Another advantage of bodyweight training is that it can be easily modified to suit your fitness level. For example, push-ups can be performed on your knees if you’re a beginner or on an elevated surface if you’re more advanced. Bodyweight exercises are also great for improving flexibility and mobility, as many of them involve a full range of motion.

However, bodyweight training may not be suitable for everyone. If you’re a beginner, have a pre-existing injury, or have limited mobility, some bodyweight exercises may be too challenging or even unsafe. In these cases, it may be better to start with weight training.

Weight Training

Weight training involves using external weights, such as dumbbells, kettlebells, or weight machines, to build strength and muscle. Weight training exercises can target specific muscle groups and can be easily adjusted by changing the weight or number of repetitions. This makes weight training a great option for those who want to build muscle mass or increase strength.

One advantage of weight training is that it can be more effective for building muscle mass than bodyweight training alone. External weights provide more resistance than bodyweight exercises, which can lead to greater muscle hypertrophy. Weight training is also a great option for targeting specific muscle groups and can be used to correct muscle imbalances.

However, weight training requires access to equipment and may not be suitable for those who prefer to work out at home. It also requires proper form and technique to prevent injury, which may require working with a professional trainer or coach.

Which is Better bodyweight exercise or machines?

The answer to this question depends on your individual fitness goals and preferences. Both bodyweight training and weight training have their advantages and disadvantages, and the best option for you will depend on your fitness level, goals, and available resources.

If you’re a beginner or have limited access to equipment, bodyweight training may be a great option for building strength and endurance. Bodyweight exercises are also a great way to improve flexibility and mobility, which is important for overall health and wellness.

If you’re looking to build muscle mass or increase strength, weight training may be more effective. External weights provide more resistance than bodyweight exercises, which can lead to greater muscle hypertrophy.

Ultimately, the best approach is to incorporate both bodyweight and weight training into your fitness routine. This can help prevent boredom, improve overall fitness, and target different muscle groups. Working with a professional trainer or coach can also help ensure that you’re using proper form and technique, and can help you design a customized workout plan that meets your individual needs and goals.

Bodyweight training and weight training are both great options for building strength, endurance, and overall fitness. While they have their differences, the best approach is to incorporate both into your workout routine. By doing so, you can enjoy the benefits of both methods and achieve your fitness goals more effectively.

Make sure you read post “Understanding and Strengthening the Psoas Muscle: Key to Mobility and Core Stability“.