{"id":41772,"date":"2016-10-10T08:02:37","date_gmt":"2016-10-10T08:02:37","guid":{"rendered":"https:\/\/webo9.aux.com.es\/ca\/trabajar-el-core\/"},"modified":"2016-10-26T19:18:08","modified_gmt":"2016-10-26T19:18:08","slug":"treballar-el-core","status":"publish","type":"post","link":"https:\/\/webo9.aux.com.es\/ca\/treballar-el-core\/","title":{"rendered":"Treballar el core. De qu\u00e8 parlem quan parlem de core?"},"content":{"rendered":"[vc_row][vc_column][vc_column_text]\n<p style=\"text-align: justify;\">Darrerament est\u00e0 molt de moda <strong>\u201centrenar\u201d el core<\/strong>, i no \u00e9s per menys donada la seva import\u00e0ncia. No solament \u00e9s essencial en esportistes, tamb\u00e9 resulta fonamental com a m\u00e8tode preventiu pel dolor lumbar i de malucs en qualsevol persona.<\/p>\n<h3 style=\"text-align: justify;\"><strong>Qu\u00e8 \u00e9s el Core?<\/strong><\/h3>\n<p style=\"text-align: justify;\">Per\u00f2 \u00e9s necessari entendre qu\u00e8 \u00e9s el core per poder treballar-lo correctament. <strong>La paraula core \u00e9s un anglicisme que significa centre o nucli<\/strong>. I aqu\u00ed resideix tot el seu potencial. Entenem el core com el nucli muscular del cos des de el qual s\u2019estabilitza la zona lumbar i p\u00e8lvica, al mateix temps que serveix de punt d\u2019ancoratge de les 4 palanques de moviment: els bra\u00e7os i les cames.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-41759 aligncenter\" src=\"http:\/\/osteo9.com\/wp-content\/uploads\/2016\/10\/core-palancas-osteo9-300x300.jpg\" alt=\"core-palancas-osteo9\" width=\"300\" height=\"300\" srcset=\"https:\/\/webo9.aux.com.es\/wp-content\/uploads\/2016\/10\/core-palancas-osteo9-300x300.jpg 300w, https:\/\/webo9.aux.com.es\/wp-content\/uploads\/2016\/10\/core-palancas-osteo9-150x150.jpg 150w, https:\/\/webo9.aux.com.es\/wp-content\/uploads\/2016\/10\/core-palancas-osteo9.jpg 413w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<h2 style=\"text-align: justify;\"><\/h2>\n<p style=\"text-align: justify;\">Buscant un s\u00edmil, podem imaginar que funcionem com una catapulta. Una palanca que per llen\u00e7ar els objectes lluny i a gran velocitat necessita d\u2019una bona base aferrada al terra. Doncs els nostres bra\u00e7os i cames s\u00f3n igual, necessiten d\u2019un punt fix ben ferm d\u2019on agafar-se per poder moure\u2019s tan r\u00e0pid i fort com es vulgui i tantes vegades com calgui, amb precisi\u00f3 i sense risc de lesions. Aquesta base la d\u00f3na el core. Al mateix temps, aquest core \u00e9s el que aguanta i estabilitza la columna, pilar de la postura, tant dempeus com asseguts.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-41742 aligncenter\" src=\"http:\/\/osteo9.com\/wp-content\/uploads\/2016\/10\/catapulta.jpg\" alt=\"core-catapulta-osteo9\" width=\"300\" height=\"300\" srcset=\"https:\/\/webo9.aux.com.es\/wp-content\/uploads\/2016\/10\/catapulta.jpg 300w, https:\/\/webo9.aux.com.es\/wp-content\/uploads\/2016\/10\/catapulta-150x150.jpg 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Si aquest nucli no \u00e9s prou fort i estable pot desencadenar problemes, tant en est\u00e0tica com en din\u00e0mica. El que es tradueix en dolors i patologies en persones que:<\/p>\n<ul class=\"checklist nobottommargin\" style=\"font-size:14px;line-height:29px;\">\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>Treballen assegudes com oficinistes, administratius, inform\u00e0tics&#8230;<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>Passen moltes hores dempeus com gu\u00e0rdies de seguretat, dependentes&#8230;<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>Realitzen treballs f\u00edsics com paletes, pintors, escombriaires, cuidadors, m\u00fasics&#8230;<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>Han patit de problemes lumbars com h\u00e8rnies, lumb\u00e0lgies, discopaties&#8230;<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>Esportistes que utilitzen essencialment les cames com ciclistes, corredors i futbolistes<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>Esportistes que utilitzen b\u00e0sicament els bra\u00e7os i la cintura com nedadors i golfistes<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>Esportistes que utilitzen les 4 palanques com en el tennis, p\u00e0del, rugbi, voley, handbol, crossfit&#8230;.<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-circle\"><\/i>i tota persona que realitzi certa activitat com caminar, ballar, finess, etc.<\/li>\n<\/ul>\n[\/vc_column_text]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_single_image image=&#8221;41740&#8243; alignment=&#8221;center&#8221; img_link_target=&#8221;_blank&#8221; css_animation=&#8221;appear&#8221; img_size=&#8221;1024 \u00d7 362&#8243;]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_column_text]\n<p style=\"text-align: justify;\">Per\u00f2&#8230;<\/p>\n<h3 style=\"text-align: justify;\"><strong>\u00bfQui forma el core exactament? On \u00e9s aquest nucli?<\/strong><\/h3>\n<p style=\"text-align: justify;\">El core el constitueixen un seguit se m\u00fasculs que treballen conjuntament i que separem en dos grups o subsistemes: el subsistema intr\u00ednsec i el subsistema connector (creuats, lateral i posterior).<\/p>\n<p>El <strong>subsistema intr\u00ednsec<\/strong> \u00e9s el nucli m\u00e9s profund i l\u2019hem d\u2019imaginar com un cilindre en la zona abdominal format per:<\/p>\n<p style=\"text-align: justify;\"><ul class=\"checklist nobottommargin\" style=\"font-size:14px;line-height:29px;\">\n<li style=\"text-align: justify;\">El diafragma en la part superior<\/li>\n<li style=\"text-align: justify;\">En la base la musculatura del s\u00f2l pelvi\u00e0<\/li>\n<li style=\"text-align: justify;\">Els m\u00fasculs profunds de la columna per darrere (mult\u00edfidus)<\/li>\n<li style=\"text-align: justify;\">Els transvers de l\u2019abdomen tancant el cilindre lateral i anteriorment<\/li>\n<\/ul>\n\n<blockquote>\n<h5 style=\"text-align: justify;\">Aquests 4 m\u00fasculs tenen una caracter\u00edstica transcendent, es contrauen conjuntament. Al contraure\u2019s un d\u2019ells s\u2019activen els altres 3 espont\u00e0niament donant un verdader nucli compacte ben sincronitzat.<\/h5>\n<\/blockquote>\n[\/vc_column_text]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_single_image image=&#8221;41755&#8243; alignment=&#8221;center&#8221; img_link_target=&#8221;_blank&#8221; css_animation=&#8221;appear&#8221; img_size=&#8221;1024 \u00d7 295&#8243;]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_column_text]Per altra banda, el <strong>subsistema connector<\/strong> \u00e9s aquell que uneix aquest nucli amb els bra\u00e7os, les cames i la graella costal, i li d\u00f3na funcionalitat al core.<\/p>\n<p>El dividim en <strong>4 subgrups: el creuat anterior i posterior, el lateral i el longitudinal profund<\/strong>.<\/p>\n<p>Els formen:<\/p>\n<p style=\"text-align: justify;\"><ul class=\"checklist nobottommargin\" style=\"font-size:14px;line-height:29px;\">\n<li style=\"text-align: justify;\">Els m\u00fasculs adductors unint la pelvis amb la cama anteriorment<\/li>\n<li style=\"text-align: justify;\">El gluti major i mig estabilitzant el maluc posterior i lateralment<\/li>\n<li style=\"text-align: justify;\">El gran dorsal i el trapezi inferior unint el nucli amb les espatlles<\/li>\n<li style=\"text-align: justify;\">Els abdominals oblics i el quadrat lumbar unint-lo a les costelles per davant i per darrere<\/li>\n<\/ul>\n[\/vc_column_text]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_single_image image=&#8221;41753&#8243; alignment=&#8221;center&#8221; img_link_target=&#8221;_blank&#8221; css_animation=&#8221;appear&#8221; img_size=&#8221;384 \u00d7 263&#8243;]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_column_text]\n<p style=\"text-align: justify;\">*un detall interessant, el recte abdominal (la famosa tauleta de xocolata) no forma part del core. Aix\u00f2 no significa que no sigui important, per\u00f2 no incloem el seu treball espec\u00edfic en les pautes de core per les seves caracter\u00edstiques fisiol\u00f2giques.<\/p>\n<p style=\"text-align: justify;\">Amb un treball correcte i ben planificat del core s\u2019aconsegueix una major fortalesa de la zona abdomino-lumbar que es transformar\u00e0 en:<\/p>\n<p style=\"text-align: justify;\"><ul style=\"text-align: justify;\">\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i>Disminuci\u00f3 del risc de dolor lumbar (articular i muscular)<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i>Major estabilitat en postures est\u00e0tiques (asseguts i dempeus)<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i>Disminuci\u00f3 del risc de lesions esportives en la zona lumbar, abdominal i p\u00e8lvica<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i>Millora de la estabilitat i de l\u2019equilibri en malucs i cames<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i>Augment del rendiment esportiu per un millor control corporal, sobretot de les extremitats<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i>Millora de la t\u00e8cnica per un augment de l\u2019equilibri general i per la estabilitat en els malucs<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i>Augment de la for\u00e7a en bra\u00e7os i cames per tenir un \u201canclatge\u201d m\u00e9s fort de les palanques<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\n\n<blockquote>\n<h5 style=\"text-align: justify;\">Per\u00f2 la clau del treball del core resideix en una bona valoraci\u00f3 personalitzada i en una bona planificaci\u00f3 del treball. Aqu\u00ed \u00e9s on el professional, fisioterapeuta o oste\u00f2pata, ha de saber examinar a cada persona individualment, realitzar la correcta exploraci\u00f3 i adaptar-se a les necessitats.<\/h5>\n<\/blockquote>\n<p style=\"text-align: justify;\">Per aix\u00f2 s\u2019ha de plantejar 3 preguntes:<\/p>\n<p style=\"text-align: justify;\"><ul style=\"text-align: justify;\">\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i><strong>D\u2019on venim? <\/strong>Antecedents, lesions, pr\u00e0ctiques esportives anteriors&#8230;<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i><strong>On estem?<\/strong> Estat muscular i articular actual, treball, esport actual, estil de vida&#8230;<\/li>\n<li class=\"nv3-checklist\"><i class=\"fas fa-check\"><\/i><strong>Cap on anem?<\/strong> Objectius: salut, preventiu, readaptaci\u00f3, millora del gest esportiu&#8230;<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\n\n<p style=\"text-align: justify;\">En funci\u00f3 d\u2019aquestes 3 preguntes, el fisioterapeuta o l\u2019oste\u00f2pata hauria de realitzar un protocol de treball concret per a cada individu, realitzant exercicis progressius fins arribar a l\u2019objectiu final. Com \u00e9s l\u00f2gic, aquests exercicis no seran els mateixos per a una persona adulta, sedent\u00e0ria que mai ha fet activitat f\u00edsica, amb episodis de lumb\u00e0lgia recurrents i que treballa asseguda en una oficina, que per una adolescent sense antecedents, que realitza activitat f\u00edsica 4 dies a la setmana i treballa de cambrera.<\/p>\n<p>Entre les variables que s\u2019utilitzen per adaptar-se a cada cas particular (el \u201con estem\u201d), i evolucionar per aconseguir l\u2019objectiu final (\u201ccap on anem\u201d) trobem:<\/p>\n<ul>\n<li>El temps de treball, de cada exercici i el total de la sessi\u00f3<\/li>\n<li>La intensitat dels exercicis<\/li>\n<li>El n\u00famero de repeticions i la durada de cadascuna d\u2019elles<\/li>\n<li>La postura en que es realitza<\/li>\n<li>El treball est\u00e0tic o din\u00e0mic<\/li>\n<li>El nombre de grups musculars que s\u2019activen per exercici<\/li>\n<li>El desequilibri generat i les inestabilitats<\/li>\n<li>Els elements externs, gomes el\u00e0stiques, bosu, fitball, pesos&#8230;<\/li>\n<\/ul>\n<blockquote>\n<h5 style=\"text-align: justify;\">De manera que el fisioterapeuta ha de ser capa\u00e7 de planificar un treball progressiu barrejant tots aquests element per a aconseguir l\u2019objectiu final.<\/h5>\n<\/blockquote>\n<p style=\"text-align: justify;\">I una darrera consideraci\u00f3: <strong>el diafragma<\/strong>. Hem mencionat que el diafragma forma part d\u2019aquest core intr\u00ednsec, del cilindre estabilitzador. Per contra, el diafragma \u00e9s el principal m\u00fascul respiratori del cos, per tant, un m\u00fascul molt m\u00f2bil i din\u00e0mic. Aleshores&#8230; El fixem o el movem? Doncs les dues coses. \u00c9s important que tingui un especial to muscular, per\u00f2 \u00e9s imprescindible que tingui molta mobilitat, sobretot pels esports aer\u00f2bics. I aix\u00f2 s\u2019aconsegueix entrenant-lo i dissociant el diafragma de la resta del cilindre. El que sembla tan dif\u00edcil, a la pr\u00e0ctica \u00e9s molt m\u00e9s senzill, consisteix simplement en fer els exercicis de core respirant.<\/p>\n[\/vc_column_text]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div><div class=\"promo-box-wrap  \" ><div class=\"promo-box \" style=\"background-color: #f4f4f4;border-color: #fa5b24;\"><div class=\"promo center\" data-style=\"center\" style=\"background-color: #f4f4f4;\"><div class=\"promo-desc\"><span style=\"font-size: 17px; line-height: 22px;\">\n<p style=\"text-align: center;\">Si est\u00e0s interessat \/ a en treballar correctament el core, <a href=\"\/ca\/contacte\" target=\"_blank\">contacta amb nosaltres<\/a> per reservar la teva hora.<\/p>\n<h5 style=\"text-align: center;\">Osteo9\u00a0cuidem de tu.<\/h5>\n<\/span><\/div><div class=\"promo-action\"><a href=\"http:\/\/osteo9.com\/ca\/contacte\" class=\"simple-button orange small\" target=\"_blank\">Contacta'ns<\/a><\/div><\/div><\/div><\/div><div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_column_text]\n<h5>Fonts<\/h5>\n[\/vc_column_text]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_column_text]<em>Neumann P, Gill V. Pelvic. (2002). Pelvic floor and abdominal muscle interaction: EMG activity and intra-abdominal pressure. Int Urogynecol J Pelvic Floor Dysfunct. 13(2):125-32.<\/em><\/p>\n<p><em>Bliss LS, Teeple P. (2005). Core stability: the centerpiece of any training program. Curr Sports Med Rep. Jun;4(3):179-83.<\/em><\/p>\n<p><em>Fowles JR.\u00a0 (2010). What I always wanted to know about instability training. Appl Physiol Nutr Metab. Feb;35(1):89-90.<\/em><\/p>\n<p><em>Willardson JM. (2007). Core stability training: applications to sports conditioning programs. J Strength Cond Res. Aug;21(3):979-85.<\/em><\/p>\n<p><em>Miyake Y, Kobayashi R, Kelepecz D, Nakajima M. (2013). Core exercises elevate trunk stability to facilitate skilled motor behavior of the upper extremities. J Bodyw Mov Ther. Apr;17(2):259-65.<\/em><\/p>\n<p><em>Weston M, Hibbs AE, Thompson KG, Spears IR. (2015). Isolated core training improves sprint performance in national-level junior swimmers. Int J Sports Physiol Perform. Mar;10(2):204-10.<\/em><\/p>\n<p><em>Sharma A, Geovinson SG, Singh Sandhu J. (2012). Effects of a nine-week core strengthening exercise program on vertical jump performances and static balance in volleyball players with trunk instability. J Sports Med Phys Fitness. Dec;52(6):606-15.<\/em><\/p>\n<p><em>Tinto A, Campanella M, Fasano M. (2016). Core strengthening and synchronised swimming: TRX\u00ae suspension training in young female athletes. J Sports Med Phys Fitness. May 3.<\/em><\/p>\n<p><em>Willson JD, Dougherty CP, Ireland ML, Davis IM. (2005). Core stability and its relationship to lower extremity function and injury. J Am Acad Orthop Surg. Sep;13(5):316-25.<\/em><\/p>\n<p><em>Dello Iacono A, Padulo J, Ayalon M. (2016). Core stability training on lower limb balance strength. J Sports Sci. 34(7):671-8.<\/em><\/p>\n<p><em>Okada T, Huxel KC, Nesser TW. (2011). Relationship between core stability, functional movement, and performance. J Strength Cond Res. Jan;25(1):252-61.<\/em><\/p>\n<p><em>Sato K, Mokha M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? J Strength Cond Res. Jan;23(1):133-40.<\/em><\/p>\n<p><em>Stuart McGill. (2010). Core training: evidence: Translating to better performance and injury prevention. Spine Biomechanics, Department of Kinesiology, Faculty of Applied Health Sciences, University of Waterloo, Ontario, Canada. Jun;32(3):33-46<\/em><\/p>\n<p><em>Hides JA, Boughen CL, Stanton WR, Strudwick MW, Wilson SJ. (2010). A magnetic resonance imaging investigation of the transversus abdominis muscle during drawing-in of the abdominal wall in elite Australian Football League players with and without low back pain. J Orthop Sports Phys Ther. Jan;40(1):4-10.<\/em>[\/vc_column_text]<div class=\"separator  \" style=\"padding-top: 20px; padding-bottom: 20px; \" ><hr class=\"blank_divider\" ><\/div>[vc_column_text]\n<h5>Autors<\/h5>\n[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;1\/3&#8243;]<div class=\"col_full employee_wrap nobottommargin clearfix\"><div class=\"vc_col-sm-12 wpb_column column_container  \" data-wow-delay=\"0s\"><div class=\"team-member\"><div class=\"team-image\"><a href=\"https:\/\/webo9.aux.com.es\/ca\/curriculum-vitae-del-xavi-palau\/\"><img decoding=\"async\" src=\"https:\/\/webo9.aux.com.es\/wp-content\/uploads\/2015\/10\/xavi-palau-n.jpg\" alt=\"Xavi Palau - Fisioterapeuta i oste\u00f2pata\" title=\"Xavi Palau - Fisioterapeuta i oste\u00f2pata\"><\/a><span>Fisioterapeuta i oste\u00f2pata<\/span><\/div><div class=\"team-desc\"><a href=\"https:\/\/webo9.aux.com.es\/ca\/curriculum-vitae-del-xavi-palau\/\"><h4>Xavi Palau<\/h4><\/a><\/div><ul class=\"team-skills\"><\/ul><\/div><\/div><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;]\n[\/vc_column_inner][vc_column_inner width=&#8221;1\/3&#8243;]\n[\/vc_column_inner][\/vc_row_inner][vc_column_text]\n<h5>Si t\u2019ha agradat aquest article, et convidem a que ho comparteixis en las tevas xarxes socials favorites. Ho agra\u00efm sempre!<\/h5>\n[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>\u00daltimamente est\u00e1 muy de moda \u201centrenar\u201d el core, y no es para menos dada su importancia. No solamente es esencial en deportistas, tambi\u00e9n resulta fundamental como m\u00e9todo preventivo para el dolor lumbar y de caderas en cualquier persona.<\/p>\n","protected":false},"author":206,"featured_media":41783,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[79,71],"tags":[],"class_list":["post-41772","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-osteo-i-fisio-esportiva-9","category-xavi-palau-14"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Treballar el core. 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