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Deep Core Muscles: Evolution, Sedentary Lifestyle, and Solutions


Deep-seated core muscles form a cluster of muscles situated in the belly, pelvis, and back. They provide support and stability to the spine and pelvis, playing a crucial role in preventing injuries, maintaining an upright posture, and enhancing overall physical performance. Unfortunately, the sedentary lifestyle that characterizes modern society often neglects these muscles, leading to health problems such as lower back pain, weak posture, and impaired core stability.


The evolution of bipedalism, which requires a more supportive spine and pelvis, led to the development of deep core muscles in humans. However, the muscles have weakened over time due to prolonged sitting, leading to postural imbalances and weaker muscles.


Prolonged sitting is a prime culprit behind the weakening of deep core muscles, resulting in several health problems. These conditions have far-reaching consequences, significantly affecting physical performance and causing chronic discomfort and pain. People who spend long hours sitting often experience imbalances in deep core muscles, leading to compensations in other body parts.


One solution to improve deep core muscle strength and stability is JANMI Soft Tissue Therapy, which is a form of manual therapy that targets soft tissues such as tendons, muscles, and ligaments. Physical activity, such as Pilates, strength training, and yoga, also improves muscle activation and core stability, alleviating postural imbalances and boosting overall physical performance.


The deep core muscles include:

  1. Transverse Abdominis (TVA) - the deepest layer of abdominal muscles that wraps around the torso like a corset, providing stability to the lower back and pelvis.

  2. Multifidus - a set of small muscles located in the lower back that help stabilize the spine and maintain proper posture.

  3. Internal Obliques - muscles that run diagonally between the ribs and the pelvis, assisting with core stability and rotational movements.

  4. Pelvic Floor Muscles - a group of muscles located at the base of the pelvis that support the bladder and bowel, as well as sexual function.

To strengthen these muscles, you can perform various exercises that target each muscle group. Here are some examples:

  1. Transverse Abdominis (TVA) exercises: Pelvic Tilts, Dead Bugs, Planks, Side Planks, and Bird Dog.

  2. Multifidus exercises: Cat-Cow, Supermans, Hip Extensions, and Pelvic Tilts.

  3. Internal Obliques exercises: Bicycle Crunches, Russian Twists, Side Planks, and Mountain Climbers.

  4. Pelvic Floor Muscles exercises: Kegels, Squats, Bridges, and Lunges.

Several steps can improve core stability and muscle activation through soft tissue therapy techniques and physical activity, including myofascial release, trigger point therapy, and deep tissue massage, among others. Maintaining good posture and adjusting the height of the chair or desk can also prevent poor posture, reducing the chances of postural imbalances.


In conclusion, deep core muscles play an important role in maintaining good posture, preventing injuries, and enhancing physical performance. The sedentary lifestyle prevalent in contemporary society often weakens these muscles, leading to various health problems. By utilizing JANMI Soft Tissue Therapy and physical activity, we can improve deep core muscle strength and stability, preventing chronic discomfort and pain, and enhancing physical well-being.


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