There are four important core muscles that unfortunately go unnoticed, neglected and uncared for because they are so deep. They are the transverse oblique (the second spine), the intercostals (situated between each of the ribs), the psoas (the marching muscle), and the diaphragm (the breathing muscle).

The transverse oblique or transverse abdominis (The TA for short) is the deepest of the oblique muscles. It goes horizontally around your abdomen. We tighten it by twisting our torso to the side or by holding in our belly. The transverse oblique is wonderful muscles to hold tight and engage when bending over and lifting. The ‘TA’ stabilizes the spine and takes the work, stress, and strain off of the smaller low back muscles. A muscle is usually stronger working in a shortened position than it is working in a stretched out position. Keeping this in mind, when you bend over, hold in the ‘TA’ for core strength and stability and assistance to the stretched out back muscles. And of course, bend your knees and use your legs!

Other hidden core muscles are between each of our ribs – the intercostals. They each have three layers: One layer flares our chest outward to the front, another layer flares the ribs out to the side, and the third layer pulls our ribs in closer to each other. As we get older, the intercostals tighten and tighten causing our rib cage to collapse down and in. This can cause stress, strain and referred pain to the rib joints and muscles along the spine and upper back. Tight, collapsed ribs can also cause imbalance in the body (Like a refrigerator balanced on a two wheel trolley – if the refrigerator is balanced it is easy to move, if not –whoa!). Compressed ribs may compress the lungs and the heart. Specific yoga stretches and massage can help prevent the intercostals from tightening.

The most hidden of the core muscles are the two psoas (pronounced ‘so as’) muscles because they attach along the inside of your spine underneath your intestines and along the inside of your hip bones. They are the largest muscles of your body and only muscles in the body that attach your spine to your legs! (If you were a butcher you would know them as filet minion) You use the psoas muscles to lift your legs when you walk, run, bike or lift your leg off the gas petal or the break petal. A tight psoas muscle can refer pain to your lower back even though it is situated on the front side of your spine. People who have sit down jobs or squatting jobs (like laying carpet) often have tight psoas muscles. People who drive a lot use their right psoas and hardly ever use their left psoas. This can cause a muscle imbalance that can cause pain not only in the low back but also along the sacroiliac joint.

A fourth hidden core muscle is the diaphragm, the breathing muscle. This is a round muscle that horizontally cuts the body in half. Very relaxed breathing is done just with the diaphragm. Watch your dog sleeping and you will notice that when as he breathes, the only thing that is moving is his stomach! A strong, well functioning diaphragm is absolutely essential for good oxygen intake. The diaphragm tightens and pulls down, creating a vacuum in the lungs. Air immediately fills them up. The diaphragm relaxes upwardly when we breathe out and it stretches when we force air all the way out. The diaphragm is round! Consequently to fully work your diaphragm, feel the diaphragm working straight down and pushing out your belly, your sides, your ribs and also your low back! Good movement of the diaphragm is wonderful for your internal organs because it gives them a gentle internal massage.

There are wonderful, non-invasive massage techniques to help release, relieve and revive all of these muscles. So try a massage from either Paul Welliver, my massage partner, or myself.