Músculos do CORE: quais são e qual é a importância deles?

Summary

In this video, the instructor, Glus Gonzaga, explains the importance of core muscles and their role in stabilizing and protecting the spine. She clarifies that the core is not just about abdominal muscles but includes several other muscles around the spine and pelvis. Emphasizing the balance between stability and mobility, she explains how the spine works and the role of intervertebral discs. Glus also discusses common misconceptions about abdominal exercises, focusing on functionality and muscle balance for improving daily movement, strength, and flexibility. The video provides insights into therapeutic exercises that promote overall health and quality of life.

Takeaways

• 😀 The 'core' is not just about abdominal muscles; it includes multiple muscle groups that provide stability to the spine, such as the rectus abdominis, obliques, and erector spinae.
• 😀 The core plays a critical role in stabilizing the spine while allowing movement, which is a challenging balance between stability and mobility.
• 😀 Just like the shoulder joint, which is highly mobile but less stable, the spine must be both stable and mobile to function properly.
• 😀 The spine is made up of 33 vertebrae, divided into five regions: cervical, thoracic, lumbar, sacral, and the coccyx. These regions have natural curvatures (lordosis and kyphosis).
• 😀 'Lordosis' is a normal spinal curvature, and its excessive increase is called hyperlordosis, which can be observed in the lumbar region.
• 😀 Intervertebral discs act as shock absorbers for the spine, consisting of an outer fibrous ring (annulus fibrosus) and a gel-like center (nucleus pulposus).
• 😀 Healthy intervertebral discs contain about 90% water, which helps them absorb compressive forces and maintain their structure.
• 😀 Muscles of the core, such as the diaphragm, transversus abdominis, and multifidus, are vital for spinal stabilization and should be exercised together to avoid muscular imbalances.
• 😀 Core exercises are not only about achieving a 'six-pack' look but about strengthening deep stabilizing muscles for better functional movement and reduced pain.
• 😀 Exercises that engage the core should focus on controlled, functional movements like flexing the spine against resistance, ensuring proper technique to avoid injury and maximize benefits.

Q & A

What are the muscles that make up the 'core' in the body?

The core muscles include not just the abdominal muscles, but also the rectus abdominis, internal and external obliques, and transversus abdominis. Additionally, the iliopsoas, quadratus lumborum, erector spinae, latissimus dorsi, rhomboids, and trapezius muscles contribute to the stability of the core region.

Why is the stability of the spine so important?

The spine is crucial for both stability and mobility. Stability is needed to protect the body and support its structure, while mobility allows us to perform day-to-day movements. A balanced combination of both is essential for proper spinal function and overall health.

What is the role of intervertebral discs in spinal health?

Intervertebral discs serve as shock absorbers for the spine. They consist of a tough outer layer (annulus fibrosus) and a gel-like center (nucleus pulposus). The discs help cushion the spine and allow it to flex, rotate, and bend without injury. Their hydration is vital for their function.

How do the curvatures of the spine affect posture?

The spine has natural curves—lordosis and kyphosis—that are essential for its functionality. These curves help distribute weight and enable movement. An increase or decrease in these curvatures can cause postural issues such as hyperlordosis or hyperkyphosis.

How do the core muscles contribute to spinal stability?

Core muscles surround the spine and provide protection and stabilization. They help maintain the proper alignment of the vertebrae and ensure the spine remains supported during movement, reducing the risk of injury.

Why is it important to focus on all core muscles rather than just the abdominals?

Focusing only on the abdominal muscles may lead to muscle imbalances. To ensure proper spinal stability and functional movement, it's necessary to train all core muscles. This includes deeper stabilizers like the transversus abdominis and the muscles of the lower back and pelvis.

What does the 'abs of steel' or six-pack mean from a health perspective?

Having visible abdominal muscles (often referred to as a 'six-pack') is more about having a low body fat percentage than about muscle health. From a therapeutic perspective, focusing on functional core strength and spinal stability is more important than aesthetic goals like achieving visible abs.

How does the 'belly button to the spine' cue help with core activation?

This cue encourages individuals to engage deeper core muscles, particularly the transversus abdominis. It's a way to help patients understand the activation of these muscles for better spinal stabilization, but it should be explained clearly to avoid confusion and improper tension.

What is the significance of the spine's natural hydration in terms of height and mobility?

The discs in the spine are largely composed of water, which helps maintain their cushioning function. When compressed for extended periods, the discs lose some water and reduce in height. However, once the pressure is relieved, they rehydrate, restoring the spine's height and flexibility.

What type of exercises are recommended to strengthen the rectus abdominis?

Exercises that involve flexion of the spine, such as crunches or sit-ups, are effective for strengthening the rectus abdominis. It is also important to focus on both concentric (flexing) and eccentric (returning) movements to fully engage the muscles and encourage proper muscle growth and strength.