Rectus abdominis, obliques and deeper abdominal muscles contribute to trunk movement and control.
ZONE 2 · REGION 03Core
Core
& Trunk
Core bukan satu muscle dan bukan bermaksud perut mesti sentiasa keras. Ia ialah coordinated trunk system yang membantu breathing, movement, load transfer dan task-specific control.
REGIONAL OUTCOMESUnderstand functional core systemAssess control during real tasksUse breathing & bracing appropriatelyProgress trunk load safely
CONTROLBREATHLOADCORE = COORDINATION
A coordinated pressure and movement system.
Multiple spinal muscles contribute to extension, position control and load management.
Primary breathing muscle that also interacts with trunk pressure and task demands.
Trunk function integrates with pelvis and hips; core performance should not be viewed in isolation.
The core changes strategy according to the task.
Flex, extend, rotate and side-bend during daily activity.
Control unwanted movement when carrying, pushing or pulling.
Coordinate force between upper and lower body.
Breathing continues while trunk demand changes.
CORE ≠ CONSTANT MAXIMUM BRACING
Low-demand activity tidak memerlukan maximum brace sepanjang masa. Teach enough trunk strategy for the task, then allow normal breathing and movement.
Assess control inside a meaningful task.
INTERVIEWgoal · symptoms · load · function
→BASIC MOVEtrunk & hip movement
→TASKsit-stand · carry · reach · lift
→OBSERVEcontrol · breathing · compensation
→DOSEfind manageable challenge
OBJECTIVE LANGUAGE
“Core lemah sebab perut tak keras.”
Better: “Client completes unloaded sit-to-stand comfortably but loses movement control and holds breath during repeated loaded carry.”
Build control, then capacity, then function.
Establish comfortable breathing and starting position appropriate to task.
Use low-demand trunk tasks to coordinate movement without unnecessary rigidity.
Add external resistance when quality and tolerance support progression.
Carry, lift, push, pull, reach or rotate according to the client's functional objective.
BREATH→CONTROL→RESIST→LOAD→FUNCTION
Retest the task at a comparable dose.
Observe control, breathing, confidence and symptom response.
Better, same or worse? Progress load only when response supports it.
Choose one or two relevant exercises.
Clear reps/time/load based on current capacity.
Link training to the task the client wants to improve.
Increase challenge gradually rather than chasing fatigue.
Core exercise does not override spinal red-flag screening. New bladder/bowel disturbance, saddle/perineal sensory change, severe/progressive neurological weakness, major trauma, concerning systemic illness, severe unexplained abdominal/chest symptoms, collapse or other emergency-pattern presentation requires appropriate medical assessment rather than routine exercise/treatment.
Client can move comfortably without load but holds breath and loses trunk control during repeated carrying required for work. Safety screen is clear.
Core & Spine is now integrated.
Thoracic movement → Lumbar movement/load → Core/trunk control. Student should now reason from safety and function toward movement, intervention, progressive loading and reassessment.
Continue to Zone 3 — Pelvis & Hip →