MAJOR MUSCLES CHART

MAJOR MUSCLES USED TO ENGAGE YOUR CORE

How to: lay on your back with your knees bent and feet hip width apart and arms at your side (if you have neck problems place a support pillow or block under your neck).

Action: to engage your core muscles, while INHALING, pull your navel toward your spine. Do not tip your pelvis and do not lift your shoulders up. As you EXHALE continue to hold your core in (navel to spine) while breathing out.

Food for thought: If you engage your core during daily activities such as sitting, standing, walking, and yes even while you are driving your car you have started the first steps toward lengthening your spine and strengthening your core.

The muscle charts below are the muscles used while engaging your core.

Trapezius

Transverse Abdominis




Thoracolumbar Aponeurosis

External and Internal Oblique Abdominis

Rectus Abdominis

Posterior Quadratus Lumborum

Latissimus Dorsi

Intercostals: small muscles between ribs.

Anterior Iliacus and Psoas Major and Minor

Gluteus Medius

Gluteus Maximus

The integration of correct breathing techniques combined with movement therapy such as Pilates' stimulates the internal organs, increases awareness of spinal movement and allows you to gain fluid movement and is the road to healthy living.

If you have questions please leave them on the comment section of this blog.

Thank you

Lambert van Buuren