Identifying Core Dysfunction: How to Test Your Core Muscle Function
Core Health Mini Series
Part One: What is the Core?
Part Two: Identifying Core Dysfunction: How to Test Your Core Muscle Function
Part Three: The Secret to Core Training
Part Four: How to Relieve Core Tension with Diaphragm Massage
Last week we discussed core anatomy and physiology, what makes the core muscles especially unique, and why it’s so important to understand how the core muscles are different from other muscles in the body. This week, we will dive into what core dysfunction looks like and how you can test your own core muscles to determine whether they are functioning properly.
First, let’s look at some of the common problems you may not realize are caused by core dysfunction.
What problems can core muscle dysfunction cause?
Core dysfunction can significantly impact your body in ways you may not realize. Most people think of core muscle dysfunction as leading to back pain and a “loose belly”. However, core muscle dysfunction leads to so much more than that! Remember from last week’s post - all of the responsibilities of the core muscles: posture, movement, respiration, circulation, nerve conduction, thinking, feeling, talking, digestion, immunity, hormonal regulation, detoxification, spinal stability, and internal pressure management. When the core muscles are not functioning properly, all of these functions can be impacted! Here is a somewhat comprehensive list of the different symptoms you may experience as a result of core muscle dysfunction.
Symptoms of Core Muscle Dysfunction:
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Back pain
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Pelvic pain
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Pelvic floor dysfunction
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Diastasis
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Prolapse
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Hip pain
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Incontinence
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Constipation
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Bloating
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Postural Dysfunction
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Menstrual irregularity and pain
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Breathing issues like asthma or labored breathing
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Sacroiliac Joint dysfunction
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Distended waistline
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IBS and digestive issues
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Endometriosis
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Fertility issues
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Sexual dysfunction
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Sciatica
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Disc herniation
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Scoliosis
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Varicose veins and hemorrhoids
Are you experiencing any of the above listed issues? If so, your core muscles could be playing a major role in the situation. You can test your core muscle function, to see if your core muscles are contributing to the symptoms you are experiencing. Use the technique outlined below to determine whether or not your core muscles are doing their job.
Testing Your Core Muscle Function
Here is a simple test to determine if you have core muscle dysfunction. I call it the “cough test”.
One of the most important functions of your core muscles (especially the abdominals, pelvic floor, diaphragm, and paraspinals) is to support your organs and spine when the pressure in your abdomen increases. In fact, your abdominals and pelvic floor muscles should automatically (without you having to think about it) move in a very specific direction when intra abdominal pressure increases.
Coughing creates an increase in pressure in the abdomen and pelvis. When you cough (and any other time intra abdominal pressure increases) the abdominal and pelvic floor muscles should move INWARD to support your organs and spine.
If the abdominal and/or pelvic floor muscles move OUTWARDS when you cough: this indicates core muscle dysfunction, and increases your risk of injury. Over time, it can lead to the core problems listed above.
So, what should you do if your belly or pelvic floor moves OUT during the cough test, indicating core dysfunction? Start breathing better. In last week’s post, I mentioned that because the core muscles are primarily involuntary, we need to trigger a REFLEX to properly and completely train all of our core muscles to work in unison. And that reflex is breathing! The breath is our link to the involuntary nervous system (aka “autonomic nervous system”, aka “subconscious”). So, in order to completely rehabilitate the core muscles and resolve the problems listed above, we must harness the power of the breath and train the involuntary muscle fibers of the core.
If your belly moves out during the cough test, you can rehabilitate your core muscles to function properly with the breath work techniques taught in the The Core Recovery Method®. I teach a simple, effective and comprehensive protocol that uses reflexes to train your core muscles to automatically lift and center your organs and support your spine with every breath you take.
