Assessing Core Function for Superior Results

Presented by Tomi Toles, CHEK Faculty

W hat is the Core?
Ÿ The  foundation  for  the  arms  and  legs  
Ÿ Protection  for  CNS  
Ÿ Visceral  support  and  protection  
Ÿ Blood  and  lymph  circulation  
Ÿ Visceral-­‐somatic  expression  

Anatomy O verview - O bliques

Action  of  internal  and  external  obliques  
 
Assessment  -­‐  Oblique  Muscle  Balance  Test  
Perform  side  flexion  over  a  Swiss  ball.    
•  Forward  rotation  à  stronger  external  oblique  
•  Backward  rotation  à  stronger  internal  oblique  
 
Anatomy O verview – Rectus Abdom inis and Transversus Abdom inis
The  Inner  Unit  -­‐  Provides  joint  stiffness  and  segmental  stability  
Intra-­‐abdominal  Pressure  -­‐  Alleviates  12%-­‐36%  of  load  in  lumbar  spine  at  L4-­‐L5  
 
Assessment  -­‐  Charging  Thoracic  and  Abdominal  Wall  
 
Assessment  -­‐  Forward  Flexion  Activation  
 
Assessment  -­‐  Transversus  Abdominis  
Strength  Test  
Prone  using  a  blood  pressure  cuff  or  bio-­‐
feedback  unit  
 
 
 
Anatomy O verview – Psoas and Q uadratus
Lumborum
 
When  psoas  becomes  shortened,  QL  also  shortens  
• Short,  tight  psoas  à  ?  
• Long  weak  psoas  à  ?  

Poor Abdom inal Training à Poor Posture

Ÿ Poor  training  &  faulty  posture  à  hip  flexors  becoming  
facilitated  à  inhibition  of  lower  abdominals.  Solution?  
Ÿ Lower  abdominals  -­‐  Postural  antagonists  to  hip  flexors.  
Dynamically  (functionally)  synergists  

© Paul Chek 2013-2015

 Assessing Core Function
Tomi Toles
Anatomy O verview
Ÿ Cervical  Flexors  –  Infrahyoid  
Ÿ Cervical  Flexors  –  Suprahyoid  
Ÿ Sternocleidomastoid  
 
Tongue  Position  
• What  is  the  physiological  rest  position?  
• Why  is  this  important?  
– Head  weighs  ~7.5%  of  bodyweight  
– Overworking  SCM  and  deep  cervical  flexors  
• Consequences:  
– Forward  head  posture  
– Trigger  points  in  SCM,  suboccipitals,  scalenes,  upper  trap  and  
levator  scapula  
– Changes  in  respiration  mechanics  
 
Assessment  -­‐  Cervical  Flexion  Activation  
 
Cervico-­‐Pelvic  Interaction  
Potential  sources  of  altered  posture:  
• Tight  upper  abdominals   • Weak  iliopsoas  
• Weak  external  obliques   • Weak  cervical  flexors  
• Tight  psoas     • Hypertrophied  or  short  SCM  

Thoracolumbar Fascia and the Inner Unit

Thoracolumnar  fascia  envelops  inner  unit  musculature  =  natural  weight  
belt  
 
Central  Generalization  of  Stabilization  
 
Assessment  -­‐  Thoraco-­‐Lumbar  Fascia  Activation  Test  
 
The O uter Unit
• Primarily  phasic  muscles  although  many  serve  a  dual  role  
• Superficial  to  the  inner  unit  musculature  
• Often  referred  to  as  slings  
• Composed  of:  
o The  Deep  Longitudinal  System   o Anterior  Oblique  System  
o Posterior  Oblique  System   o Lateral  System  
 
Outer  Unit  Systems  in  Action  
• Walking  -­‐  DLS  and  posterior  systems  
• Running  in  sand  -­‐  Anterior  system  
• Swinging  a  sledge  hammer  -­‐  Anterior  system  
• Climbing  stairs  -­‐  Lateral  system  
o Weakness  in  lateral  system  can  display  as  a  Trendelenburg  sign  
 
The  Outer  Unit  as  a  Stabilizing  System  
When  does  the  outer  unit  function  as  a  stabilizing  system?  
© Paul Chek 2013-2015
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 Assessing Core Function
Tomi Toles
Threshold  of  inner  unit  stabilization  
 
Assessment  -­‐  Lower  
Abdominal  Strength  Test  
 
Assessment  -­‐  Lower  
Abdominal  Coordination  Test  
 

Trunk Stabilization Threshold Testing

 
Assessment  -­‐  Squat  and  Deadlift  Test  
 
Assessment  -­‐  Overhead  Press  and  Standing  Push  &  Pull  Test  

Posture, Curves and Exercise Selection

Commonly  seen  postural  effects  of poor  abdominal  training  
• Forward  head   • Altered  biomechanics  
• Rounded  shoulders   • Muscle  imbalances  
• Ligament  strains     • Multiple  pain  syndromes  
• Altered  lumbo-­‐pelvic  relationship   • Reduced  balance  and  agility  
• Respiratory  stress   • Altered  aesthetics  
 
Flexion-­‐Extension  imbalance  
• Forward  head   • Respiratory  dysfunction  
• Depressed  chest   • Thoracic  kyphosis  
• Narrow  SC  angle   • Naked  spine  

Putting It All Together

• Assess,  don’t  guess!   • Low  intensity  and  higher  volume  
• The  assessment  can  be  the  exercise   • Program  design  
• Lower,  oblique,  then  upper  abdominal  
training  

REFEREN CES
1. Chek,  P.  Scientific  Core  Conditioning.  Correspondence  Course,  C.H.E.K  Institute,  1998-­‐2013  
2. Chek,  P.  Movement  That  Matters.  C.H.E.K  Institute,  1998.  
3. Chek,  P.  Scientific  Back  Training,  2nd  Edition.  Correspondence  Course,  C.H.E.K  Institute,  2011  
4. Chek,  P.  Advanced  Swiss  Ball  Training  for  Rehabilitation.  Correspondence  Course,  C.H.E.K  
Institute,  1997-­‐2013  
 
For  a  complete  list  of  resources  and  courses,  please  contact  the  C.H.E.K  Institute.  
Presenter Contact Details
C.H.E.K  Institute  
Phone:  800.552.8789  or  760.477.2620  
www.chekinstitute.com    info@chekinstitute.com  
Presentation  created  by  Paul  Chek,  HHP

© Paul Chek 2013-2015

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