What is the “Deep Core” and how does stabilization work?
As Noah Mazé of The Mazé Method explains, the “Deep Core” are primarily slow-twitch fibers, also referred to as “local stabilizers”—
- These are the deeper abdominal muscle layers. Slow-twitch fibers primarily make up the local muscle system and the muscles of the deeper abdominal muscle layers.
- These muscles are closer to the center of rotation of the spinal segments.
- It is this ability to stabilize your lumbar spine in its many positions that enables you to overcome back problems and reduce your chances of a reoccurrence.
What muscles make up the “Deep Core”?
- Transversus Abdominus
- Pelvic Floor Muscles
*Internal obliques are also slow twitch
How does stabilization work?
- Research has shown that it is not simply the deep-layer abdominal muscles you recruit during stabilization of the spine, instead it is HOW they are recruited that is important.
- Co-contraction of the deeper-layer transverse abdominus and multifidi muscle groups occurs BEFORE any movement of the limbs.
- The transverse abdominus is active 30 milliseconds BEFORE movement of the shoulder and 110 milliseconds BEFORE leg movement.
- In other research, it was found that those who sustained a low back injury had difficulty recruiting their transverse abdominus and multifidi muscles early enough to stabilize the spine before movement.