Core 4 Training


Gluteus Maximus (G-max) This is the first of the Core4™ muscles. The g-max tends to become weak. When strong, the g-max acts to transfer load from the lumbar spine to the lower extremities.	Transversus Abdominis (TrA) The second and most important Core4™ muscle also tends to become weak and inactive. When functioning properly, this muscle acts in concert with the lower torso musculature placing the lower back in its most unloaded and safe position.


Shoulder Stabilizers The rhomboid muscle group helps to keep the shoulders back while the lower trapezius works to keep the shoulders down. This back and down position is the third important piece of the Core4™ posture. Activation of these muscles is essential, as they tend to become weak and inactive.	Longus Colli(LC) The final piece of the Core4™ posture is the longus colli. When strong, this muscle acts to counter-balance the posterior neck musculature and helps to produce a protective "sleeve" around the neck.

Images reproduced with permission. R. Putz/R. Pabst, Sobotta, Atlas der Anatomie des Menschen, 21st ed. 2000 (C) Elsevier GmbH, Urban & Fischer Verlag Munchen. Kendall & McCreary, Muscle Testing & Function, Williams & Wilkins, 1983, Lippincott Willams & Wilkins (www.lww.com).

Please remember to consult with your healthcare provider prior to undertaking any exercise program and each individual should perform these exercises with instruction from and under the supervision of a qualified professional.