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Script
In this video, I will talk about how weak core muscles can cause various problems in each part of the body.
1. The impact on the spine and pelvis
First, I'll explain what would happen in the center of the body when the core muscles are weak. Imagine that there is a balloon in the stomach and the rubber exterior of the balloon are the core muscles. the upper part of the balloon is the diaphragm and the bottom is the pelvic floor muscles.
So, if these core muscles hold the balloon tightly, the pressure inside the balloon, which is called intra-abdominal pressure, remains high. Then, this increased pressure can push the spine and pelvis back and also support the rib cage upwards. Therefore, we can keep these bony structures upright, mainly due to the core muscles keeping the abdominal pressure high enough to support them.
However, if any part of the core muscles get weaker, it would be similar to a balloon being deflated. Then, the abdominal pressure decreases, which means the spine and pelvis are likely to get unstable.
To be exact, this can cause the spine and pelvis to tilt forward or to twist to one side. In addition, the rib cage goes down because the abdominal pressure doesn’t hold it up properly.
2. The impact on the neck
So what will happen to the neck? If the rib cage goes down, the neck also tilts forward as it is attached to the rib cage. This is often called ‘text neck’. If we have a text neck, our eyes look downward. Then, our body starts to compensate by lifting the head up to look ahead because we can’t live looking down at our feet! So when we compensate, neck extensors behind the cervical spine get overly activated to prevent the head from looking down. This can start to change the neck curvature. At the beginning of the compensation, the neck curve can be maintained but as it gets overly compensated, the neck extensors get so tight that they pull the middle of the neck so hard.
As the neck bones keep being pulled backwards, the curve may lose the original C shape and progressively turn into a straight line or even an inverted C shape.
This compensation, in turn, gradually makes the neck and shoulder muscles tight and tight muscles often cause pain. Upper trap pain is a good example. Also, as the neck curve changes, this can put more pressure on the front part of the disc, which can develop cervical disc problems over time.
3. The impact on the upper limbs
Thirdly, let me tell you about the shoulder and upper limb problems. Like the neck, shoulders are attached to the rib cage as well. So If the rib cage falls forward and is lowered, the shoulders roll in and we call this ‘rounded shoulders’
If this happens, the muscles in the back of the shoulders get stretched particularly. This will gradually weaken the muscles, making the situation worse.
In the end, the muscles in the elbows and wrists have to work harder to compensate. You have probably heard this a lot. When the hip muscles are weak, the thigh and calf muscles have to work more, which makes them tight. The same goes for the upper limbs. If the shoulder muscles can't work properly, the elbow and wrist muscles get tightened as they work a lot more. As a result, these tightened muscles can cause various conditions in the elbows and wrists
4. The impact on the lower limbs
Lastly, the lower limb problems can be caused by the same reason. If the pressure in the abdomen decreases due to weak core muscles, the spine and pelvis are likely to move forward. If you look at this picture, the center of the ankle, the knee, the hip joint are not aligned. If they are vertically aligned, we can tell this woman stands in a neutral position. However, as the center of the weight goes forward like this, the knee is slightly in front of the ankle and the hip joint also sits in front of the knee. So the legs are slanted forwards.
What would happen then? First
As the hips are not situated in a neutral position, the hip muscles can't work properly. No matter how strong your muscles are, the muscles can't function 100% if they are not in a neutral position.
So if the hip muscles can't work properly, the thigh and calf muscles start to compensate by working more. Then eventually, they get overloaded and tightened. This can cause knee pain, Achilles tendinitis, and plantar fasciitis.
The risk of developing ankle problems like flat feet also increases because the center of the body moving forwards puts more weight on the inner parts of the feet.
Also, when the legs are slanted forward and the body weight pushes down from the top, the thigh bones are likely to get pushed forward more.
This causes collision in the front parts of the hip joint, which can develop hip problems like labral tear.