The Core Strength Paradox | Corporis
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- čas přidán 14. 07. 2024
- Abdominal anatomy is complicated enough as it is, but it gets trickier when we try to define “The Core”. Everyone wants to strengthen their core - it’s a go to for physical therapists and strength and conditioning experts, but there is some controversy about what muscles count as core muscles and why.
☠️NONE OF THE INFORMATION IN THIS VIDEO SHOULD BE USED AS MEDICAL ADVICE OR OPINION. IT IS FOR GENERAL EDUCATION AND ENTERTAINMENT☠️
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A full annotated, fact checked version of the script can be found here:
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💊A B O U T 💊
Hi, I’m Patrick. I’m a freelance science writer based in the San Francisco Bay Area. I hold a bachelor’s degree in Athletic Training and a master’s in clinical exercise physiology. I used to work in the clinical setting as a certified athletic trainer, physical therapy aide, and a certified strength and conditioning specialist. After working in the clinical setting, I went back to school and became a teacher. The goal of my content is to help normal people, not just pre-med students, learn about the human body. That might mean explaining a topic from an anatomy class or exploring a topic from medical history.
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If you’d like to sponsor a video or have other business inquiries:
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Good video core-poris
That's such a good video-specific pun. I've taught you well :)
Beat me to it - by five months.
Pilates instructor here. Love this information. Very helpful as I build my class plans and help clients learn about their bodies.
I was about to tease such a large youtube channel for having so few views, but then I realized it had only been out for 3 minutes
I appreciate the pre-emptive tease regardless!
Omg thank you so much for making these video’s. I was struggling not visually seeing what I’ve been studying.
LOVE that you are bringing attention to ALL the muscles that contribute to the "core."
There is no core!
This channel should have far more subscribers.
Thank you for creating this jewel.
Wow! This video was so much more educational than my anathomy course book!
Thanks Patrik
I love this video explaining the physics and how core muscles work in animation and inciting research. It is much better than a fancy strong guy showing off his body and his way of exercise and telling you “Yes you can”. Subscribed!
Awesome video Pat. I give my structural kinesiology students an assignment where they design a core training program that incorporates both movement and anti-movement (aka isometric stability) exercises, and then ask them to explain which muscles these target and why we need both for healthy function and performance. Your video explains this so succinctly while addressing the nuances they need to be aware of as future practitioners.
Thank you for the kind words. For me, the highest compliments are from teachers -- I appreciate it
Thank you for always making me smile as I learn! The Princess Bride reference was spot on! Also, I giggle every time you say 'dooblydoo'! :D
I love this channel. I can't stop watching it.
Awesome video! I find it encouraging that you focus on the holistic benefits of core exercise in this video rather than following the "showy ab" trend that doesn't provide true stability and overall health for your core and back. As a future PT student, I am glad to see someone taking such an interesting and applicable approach to teaching anatomy and physiology!
Just found your channel! Your videos are awesome and so helpful! I also like how you throw some silliness in there too ;)
Tk you. Very much enjoyed learning from this video, looking forward to others, available and to come. Appreciate your channel. Much success to you, going forward.
Thanks for watching!
Love your videos, thank you so much for your content good sir :)
Thank you for the implicit reminder to stretch and warm up before deadlifting
Also, excellent video yet again!
Just doing my duty :)
Great video, thanks for sharing!
Helpful explanation as always! Great video!
Thanks again Hollee, I appreciate it
GREAT VIDEO MR KELLY YOURE SO SMART. so good 👏🏽
Thank you Kenzie! I hope the school year is going well for you so far :)
Thank you for the video!
For me personally, I kinda think that the core muscles have 2 important jobs. 1. Postural control (like you said stabilize the spine&support limb movement) 2.help with the breathing. When the core muscles work more as a stabilizer(for example during upright position against the gravity with the gross movement) then they will help less in breathing and vice versa.
And like you said there are global and local muscles which global muscles help with the gross movement but local muscles help to stabilize the spine, control the posture and help the global muscles work effectively. That's why when you want to strengthen the local core stabilizer you should do it more in a static+endurance training way otherwise the global muscles will take advantage of that training. Plus it will give you even better effect if you also apply breathing exercise when you do core muscles strengthening exercises.
That was very helpful, thank you :)
dude, this is fantastic content. intelligent and well-researched. you should be proud
I hope your channel keeps growing! You’re awesome for educating the world on how the body works! 💪
I appreciate that!
I just have to say THANK YOU 🙏!! I have just started my Nursing school 🩺💉🧠🧬 classes and am now in my my pre- nursing courses. A&P-1 is already hard, then you sprinkle COVID on it and you feel more lost 😔 than EVER 😩! BUT when there are wonderful people like you making these AMAZING 🤩🙌🏻 Videos, thank you just isn’t enough! So again Patrick, thank you because I have really been learning soooo much from you and I LOVE ❤️ your teaching style! You make things so much easier to understand for my classes, when everything during COVID is asynchronous and beyond overwhelming. With that said, would love to hear some mnemonics you may have on some topics to help me remember for when I’m taking those extremely looonnnggg anatomy exams again ! ( I have a feeling you will make them funny 😂) Thanks again, and can’t wait to see/learn more from you! From- your new fan and future RN 🩺👩🏻⚕️ !
Well that's so sweet of you to say! Thank you and good luck in your program. I have a few mnemonics based videos (my cranial nerve video is probably my best) but which topics in particular would you like to see?
@@Corporis Hi! Thank you so very much for wishing me luck 🍀! I love ❤️ positive people! Also, thanks for the quick reply back. I’m “fan girling” over here 😄! This was probably the BEST way end MID-TERMS week 🙌🏻💉🧠🧬🩺!! (FYI I got all 💯) and I reviewed your videos on: Diff between A&P, Directional Terms, Body Cavities & Anatomical Terms. All your videos on Histology. Types of joints & Movement 💪🏻Terms. So, as you can see, I’m a HUGE fan!
With that said, to answer your question; when studying the skeletal system I would’ve love to have seen a video from your perspective reviewing over all 206 bones and to see what awesome mnemonic you would come up with to remember me all 8 cranial bones and 14 facial bones and the rest of the skeleton bones remaining in the system including the axial skeleton and appendicular skeleton. 🦴
That’s so funny that you mentioned your cranial nerves video, because that is the next chapter that we are learning now that midterms are over! I actually already have that one saved and ready to start viewing this weekend 😂!
Looking forward to watching that video along with all your others!( PLEASE DON’T EVER STOP 🙏) Thanks again for your reply, and can’t wait to keep learning from your AMAZING 🙌🏻 videos during my nursing school 🩺🧬💉🧠journey!
Many Thanks, Brandice 😊
Rectus abdominis, external and internal oblique eccentrically decelerates spinal extension, rotation and lateral flexion as an integrated function.
However, Their isolated function is different from one and another
abs roll out, side plank, hanging leg raises, abs machine contralateral, ipsilateral, and rotation exercise is how we build their integrated and isolated function (strength) 🧐
Ready for the next video!
I'm working on it! I filmed a bunch yesterday and need to find time to edit them
On my degree we learned three groups - local stabilisers (TVA, Multifidis, diaphragm and pelvic floor); global stabilisers (rotator cuff, internal obliques, QL etc…); global mobilisers (Rectus abs, quadriceps, pectorals etc..) easy!
Great work, thanks. May I ask if you know of treatments for fascia pain that really works.
Thanks a lot .
U da man Pat! Miss da woodward dayz
Good muscles for bmx!! Killin it pat!
Pizza is not a vegetable
School system PizZa iS nOt A VeGetAblE
So If I define core strength as an athletic ability to twist in the air with stability good ROM no pain strength and speed then what should I workout? I feel like twisting motions would be good High endurance (low weight) and low endurance (High weight) Would be good also Quick concentric Movements would be good as well as slow ones and stability planks and side planks would be. For back I feel as if back hyper extension workouts would be good along with a twisting motion. It's hard as an athlete to find good core workouts to do because as he said in the video it's hard to know what your working and how to judge if it's working.
I had lower back pain and saw many many doctors and pain pills.
I'm now doing Pilates with 2kg leg weights straps.
I've had no back pain since I've been doing this, now 5 years
excellent information; but do a video on exercises to do to strengthen and stabilize the global and local core muscles. Thanks
There is no CORE!
So do stuff like planks actually strengthen the core?
It seems like what you said that it might effect the movement muscles in an isometric range.
I know the quads also are engaded as parts of planks as a rule.
Although, maybe they actively strengthen or at least improve the endurance of the stabilizing non-movement muscles as well?
Although, perhaps the not-moving resistance inherently utilizes the stability muscles more.
I guess general core isometrics are still generally effective. But that having the surfaces be unstable has extension but not flexion benefits?
That makes me wonder if slowly adding weights to isometric core exercises would be an effective way to increase core strength?
my belief in what a core muscle is would be defined by a muscle that we cant contract easily in isolation, but is yet one of the most supportive & most important muscle of the spine. If we can single out a muscle for isolated movement then i wouldn't think this is key to the core. All muscles would be classified as the core otherwise. Im no pro though, so what do i know. Just my view.
What exercises do you recommend?
So what exercise should we do yo "improve" our core and protecting the spine
1:54 Since there are core muscles stabilizing the spine, hip, and pelvis are there ways to train them for athleticism, fitness, health improvements, functional stuff, and other specific goals just like how people train the more known core muscles (the TA, rectus abdominus, both kinds of obliques, serratus anterior, multifidus, and the ligaments and tissues connected to those muscles that make that well known V-line cut you see at the bottom of one's torso)? If there are ways to train the core muscles dealing with the spine, hip, and pelvis, how with vs without any equipment? And since those muscles move and/or stabilize the spine, how do you increase stamina AND endurance (I know they're both two different things and that there are more than one for each so as one of my goals, I want ALL KINDS of stamina AND endurance that I can get! I want endless energy and I want my limits to be non-existent or if I can't have that, then at least have my limits be farther to reach than all the planets out there in space. I wanna go apeshit and aggressive for an eternity before even needing a break let alone being tired enough to end it) for all core muscles, especially the ones I was asking about for spine, hip, and pelvis AND the more known ones I was talking about that were listed in the parenthesis?
Thanks for the good explanation of the puzzle.
From the mixed perspective of a data scientist and flexibility trainer I always find those studies kind of dumb. There obviously is the miracle of our body, with its complexity, meaning multi-faceted, highly versatile, moving thing, across several levels of integration, all intricately linked and woven together... and then some reductionist positivist coming along trying to reflect that in a single number measured in a single capacity.
This being said, I know that it would be possible to do otherwise, because there are enough empirical concepts laying around for decades, that would allow to integrate those many dimensions.
Ooooh I was here for JESSICA Alba T A, the Linea Alba is okay for the TA and erectus too, tho
haha! I feel like that's the classic mnemonic for remembering the Linea Alba.
I HAVE A GOOD QUESTION. Ima dummy but Is ur safe to assume your primary core flexes when you throw up or regurgitate??
As a Pilates freak I love this!
Love what?
Salute sir
Hello, it seems to me that the video focuses on the lower back: all the muscles seem shown in the animations don't go all the way up the spine. Is there a reason for this?
Great video Patrick :) Love learning about the body.....
Question for you.......In the Military I was in a vehicle collision 10 years ago and fractured my L1 vertebrae.( burst fracture)
It healed normally, but ever since I've suffered bad low back pain.......the muscles surrounding the injury are chronically Weak. I'm healthy....lean......but I cannot get past the weak low back no matter how much I exercise ;/ Is this just to be expected? Any thoughts? I can't sit for too long......can't stand too long before it gets bad. Lost my career over it.
Side note and request...?
I also have chronic Ischial Tuberosity Bursitis and for 10 years it has never gone away. I injections to help but theres no surgery or anything to help. It was misdiagnosed as sciatica for years. I'd love a video about it!
Cheers dude
I wish I could help you out, but I'm not qualified to answer your question.
Damn man, I'm so sorry to hear about this, but really glad to hear it healed ok. Hopefully the VA can still help with PT and/or other treatments. I know it varies from one VA to another, but I hope it gets taken care of either way. I'm just a Corpsman in PTA school, but I know burst fractures can be brutal. Take care of yourself Steve - wish you the best.
🔥🔥
I am confusing bit,the video is clear but the English used in it is a bit advanced
But I think that this final conclusion is:do not focus only on either stability nor mobility,but both!to get the best results and take care of your body because you wanna stay healthy rather than making a show🏃♀️am I right?
Could you help lead us in a direction of where to find a well educated individual that could help us do good core exercises? I'm not sure who to trust but I appreciate what you've shared which is why I ask.
Pilates understand the “core” the best imo.
I was just trying to figure out wich muscles constitute 'the core'... and clicked on this thinking it's not gonna give me any more of a clear list of muscles than any of the other videos oh, man am I glad I clicked... mistry solved... at least now I know why I can't get a clear answer, because even the experts can't agree on the list. I can live with that... now I need to figure out why I want to know about the core... 3 reasons I guess... maybe I'll need 3 slightly definitions... back pain prevention, so one definition is the most important muscles for staying erect for 14 to 18 hours without wearing out the lower back, and 2 is making exercising everything else easier, and 3 is increasing athletic ability... so the muscles involved in those respectively... so maybe in order to differentiate between them I could call the three; stability core strength, ability core strength, and athletic core strength, or something to that effect.. perhaps I'll have a better idea after more research.
How do i strengthen all of them
Abs are cool and all but damn I’ll do anything to prevent back pain
👍👍
Hi, i suffer from muscle wasting from unnecessary extended period of fasting. What core exercise do i start with?
Thanks
hello same here, have you found any solutions
@@89wings44 hey man, i did the carnivore diet and found improvement. But its not the keto that helped, its the high-protein. Im off it now but still eat high-protein. Same benefits.
Fasting must have catabolised our muscles. It makes sense now to try anabolic strategies. High-protein is one. Godspeed bro
What about the Psoas' role in core strength and stability??
There is no CORE!
Me at the gym when the trainer says its core time but im tired
Going to hit core every day.
Strong core >>>> 6 pack abs
core must be centred. Lumber spine area, and deeper muscles in that area
Where are the best exercises?
This question drives me batty
QUE?
Dear Patrick
I am ravi from India.
can you tell us/chow us how the core muscles (local ,global...allt ypes ) moves against the respective body movement. that would more profound for us to understand the core easily, rather than just know the name.
my suggestion.
regards
..Link in the dooblidoo..
Do you happen to play DnD?
I do not! I got "dooblidoo" from the Vlogbrothers and Nerdfighteria community
So it depends on the individual. Then how do you test which exercises that individual needs the most to address their specific weakness? since you shootin down all the other guys who are on about the transverse abdominis and the erector spinae!
what is the paradox?
It is impossible to directly measure the strength of muscles that are universally recognized as The Core (like the TA or multifidus). The other muscles that lend themselves to easy strength evaluation (rectus abd., erector spinae group) measure movement of the spine, and can't evaluate muscles whose functions include stabilization
@@Corporis i hope the comment didn't come off as dismissive. this is a very beautifully made video. on the topic, for practical purposes we seem to have very functional understanding - at least effective - as to how to strengthen the core. so, I gues, academically there are gray areas certainly, but for fitness purposes the current best practices are very effective.
🐠
Hey give me a heart please add extra myocardial infraction
Some salt
(pda)
With diet coka cola
@S C medicine stuff you won't understand
A strong core means a more straight body. Good back posture. Doing ab exercises with your back parallel to the ground is very helpful.
There is no CORE!
I hear some people talking about developing the Fascia for increased strength. Is this pseudoscience? It kind of sounds like it to me.
It is. Fascia does not do well when loaded with mechanical forces. It can adapt when forced to do so over time. As a practitioner to remedy that is hard, time consuming and painful.
@@unapatton1978 Thanks for your reply. That is what I suspected. I practice Tai Chi, and some people in the community try to justify the belief in "Chi Power" by making up excuses that sound scientific. Since nobody has shown any kind of energy in the accupuncture meridians, they try to explain it as metaphor for the Fascia.
Which powerlifter have you seen that doing a split jerk? Weightlifters do split jerks. Powerlifters squat, deadlift and bench press. And neither of these two strength and power sporting athletes will EVER do any of their lifts on a balance trainer. EVER. It's nice to see you try to bridge the gap between regular people and athletes. But PT's don't have a slightest clue as to what these strength and power athletes actually do and how they train.
Admittedly I don't know that sport well. I hope it doesn't seem like I'm talking smack on powerlifters! The one lifter (weight lifter, power lifter, bro dude guy at the gym?) was being dangerous and clearly an experienced lifter would never do that. Thanks for chiming in to bring some perspective to the comments section. I appreciate it.
Suhail Agha -I’m sorry but I can’t disagree with you more. Sure; there are PTs who are clueless about Powerlifters and weightlifters, because they don’t specialize in those fields, but people like Kelly Staret would disagree with you. There are plenty of PTs with various strength and conditioning certifications who are more than qualified to rehab and train strength and power athletes
@@Phreemunny We'll have to agree to disagree then, as unfortunately that is not the norm. The example provided in the video was that of a weightlifting exercise done on a balance trainer. The powerlifts are different from the ones done in weightlifting. Powerlifting is a common misnomer, as powerlifters aim to display strength, while the weightlifters aim to display power. They have to in order for their lifts to move the way they do. It's things like this that show the great divide between physiotherapists and strength and conditioning coaches. A strength and conditioning intern would know the difference between these two disciplines. That is why it is important for physiotherapists to earn strength training certifications (and actually be able to display that strength, as strength is a trainable skill) and it is equally important for strength and conditioning coaches to learn basic anatomy, physiology and biomechanics. But the world is not ideal. And there will always be a great divide, except for a few key individuals.
@@Corporis It doesn't seem like you're talking smack at all, it seems like you don't know the difference. I am a subscriber to your channel because I enjoy your content. So keep up the good work otherwise. :)
Suhail Agha -LoL! You make it sound like there are just a few PTs out there with CSCS (or similar) certifications, or that no PTs workout/participate in power or weight lifting. There are a good number of PTs here in the US who have these certifications, and most PTs I know are athletic.
I’m not even a PT (I am an OT who works with PTs) and I know the difference between power lifters and weight lifters. And any PT with an ounce of sense is going to ask an athlete what lifts they are concerned about performing. While I would agree that most PTs coming straight out of school are not well equipped for these populations, a therapist with one of the better strength and conditioning certifications is going to be superior to a strength and conditioning coach.
Patrick, marry me?
No he's mine 😂
I hate these educational videos with 0 solutions at the end. Only come off this more confused about how to strengthen my core.
Sorry you feel that way. The goal of this video wasn't to offer advice, but to educate other anatomy learners about why defining the core is a tricky question.
@@Corporis I understand
Sir u r so handsome so beautiful. R u married?