Core Aktivasyonu Neden Önemli?

452 Comments / EGZERSİZ, EGZERSİZ FİZYOLOJİSİ, Genel / By / 22 Haziran 2022
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Merhaba,

Bu hafta blog yazımda, son zamanlarda en fazla konuşulan ve tartışılan core bölgesi ve aktivasyonu üzerine konuşacağız. Hemen herkes için core bölge aktivasyonu son derece kritik bir başlıktır. Peki, core bölge denildiğinde neyi kast ediyoruz? Core bölgesi kasları hangileridir? Core aktivasyonu neden önemlidir? Core bölge kasları nasıl aktifleştirilir? Tüm bu soruların bilimsel kanıtlar ışığında yanıtını yazının devamında bulacaksınız.  

Core veya merkezi sütun aktivasyonu son yıllarda hem sedanter popülasyonların sağlığı koruma ve sürdürmede hem de sporcuların performansını geliştirmede önemli parametrelerden bir tanesidir. Core bölge denildiği zaman karın, oblikler, diyafram, pelvik taban, gövde ekstansörleri ve kalça fleksörleri dahil olmak üzere gövdenizi çevreleyen kaslardan meydana gelmektedir. Merkez bölge veya core aktivasyonu, organizmanın stabilite, mobilite ve denge performansı için oldukça önemlidir. Bu kritik önemin rasyonel nedeni, sandalyeden kalkma, bir cismi yerden kaldırma, bir nesneyi itme veya çekme gibi hareketler için gövde stabilitesini sağlama potansiyeli gösterilmektedir (1, 2, 3). Aynı zamanda, nefes alma, duruş kontrolü, idrara çıkma ve dışkılama gibi günlük aktiviteler core bölgesinin fonksiyonelliği ile doğrudan ilişkilidir (4). Konuyu bir miktar detaylandıracak olursam, her nefes alışverişinizde, diyaframınız havanın ciğerlerinize girip çıkmasına izin vermede büyük rol oynar. Dik oturduğunuzda, gövdenizi dik tutmak için çekirdek kaslarınız aktifleşmesi kritiktir. Banyo veya tuvalet gibi rutin gündelik işleriniz için core bölgesi yardımcı olmaktadır.

Gelin şimdi de core veya merkezi bölge kaslarını tanımaya görevlerini anlamaya çalışalım. Core bölge kasları sanılanın aksine sadece karın kaslarından oluşmamaktadır. Dahası, core bölge kasları büyük oranda gövde ekstansörleri ve fleksörleri, kalça fleksörleri, diyafram ve Pelvik taban kaslarından meydana gelmektedir. Core böçlge kaslarının morfolojileri ve fonksiyonelliğini inceleyelim.

Abdominaller: Abdominal kaslara, “Six Pack” olarak da bilinen rektus abdominis ile başlamak istiyorum.  Alt kaburgalarımızdan başlayarak pelvisinizin önüne doğru ilerleyen rektus abdominis gövdenizi flekse etmenize (bükmenize) yardımcı olur. Ancak, rektus abdominis core kaslarının en yüzeyel olanıdır. Bu yüzden Spinal stabilite açısından verimsizdir (5). 

İnternal ve Ekstarnel Oblikler: Oblikler (iç ve dış) kaburgalarınızdan pelvisinize kadar gövdenin yan taraflarına yapışırlar. Statik olarak gövdenin ön ve yan bölgelerin stabilitesini sağlarlar. 

Transversus Abdominis: Pelvisin arkası, üstü ve alt kaburga dahil olmak üzere birçok noktadan orjin almaktadır. Lifleri vücudun etrafında linea albaya veya orta hatta kadar horizontal olarak uzanır. En derin karın kasıdır ve görevi omurgaya destek sağlamaktır. Transversus abdominis aktifleştiğinde, segmental stabilite sağlamak için özellikle alt sırttın derin, kaslarından multifidus kası ile birlikte hareket eder (6). Kronik alt sırt ağrısı yaşayan kişilerin bu kasları güçlendirmesi akılcı olabilir. 

Pelvik Taban Kasları: Kadın ve erkekler açısından core kasları içinde dramatik öneme sahip olan bir diğer kas grubu da pelvik taban kaslarıdır. Pelvik taban kasları, pelvisin alt tarafında bulunur ve bir hamak veya askı gibi fonksiyon sergilerler. Pelvik taban kasları aktifleştiğinde mideye doğru yukarı doğru hareket ederler. Pelvik taban kasları ayrıcalıklı yapan en önemli detay, idrar ve dışkı akışını başlatma ve durdurma potansiyelleridir. Dahası omurga ve pelvisin derin stabilizatörleri olarak da işlev görürler (7, 8).

Diyafram: Merkezi bölge deyince diyafram kasını konuşmadan geçmek olmaz. Diyafram, kaburgalarınızın alt tarafına bağlanır ve göğüs ile karın boşluğunu birbirinden ayırır. Yaşamın devamı için gerekli olan nefes alıp verme faaliyetinden sorumlu sorumlu ana kastır. Ancak son yapılan bilimsel araştırmalarda diyaframın kalp fonksiyonu, lenfatik dönüş, duygusal durumları düzenleme, yutma ve kusma, lomber stabilizasyon ve ağrı toleransında da önemli bir rol oynadığı yönünde bulgulara sahiptir (9).

Gövde Ekstansörler: Bu bölge erektor spina grubu kasları, kuadratus lumborum ve multifidus kasları içeren çok katmanlı bir alandır. Genel olarak, omurgayı pelvise veya omurları biribirine bağlarlar. Temel görevleri, omurga ekstansiyonu (geriye eğilme), postürel destek ve herhangi bir yükü kaldırırken omurgayı desteklemektir.

İliacus ve Psoaslar: Bu kaslar torasik ve lomber omurgadan orjin alıp uyluk bölgesinde sonlanan ana kalça fleksörleridir. Bu yüzden genellikle iliopsoas olarak da adlandırılırlar (10). Kalça fleksörleri, kalçanın gövdeye doğru çekilmesini (flekse edilmesini) sağlarlar. Aynı zamanda, kalça fleksörleri omurgaya bağlı olduğu için derin core stabilizatörü olarak fonksiyon sergilerler (10).

Artık core kaslarını bir miktar tanıdığımıza göre bu kasların nasıl çalıştığına ve insan hareketi için neden önemli olduğuna birlikte bakalım. Core bölge kasları yapılan aktivite türüne (oturma, kalkma, ayakta durma vb.) ve egzersiz çeşidine göre (mekik, Squat, plank, şınav, bird dog, bench press vb.) aktivasyon düzeyi, ateşleme sırası ve oranı gibi parametreler açısından çalışma mekanikleri değişecektir. Bu bağlamda, core bölge kaslarının aktivasyon düzeyleri ve ateşleme sırası ve oranları omurga hareketleri ve Lumbo-pelvik kalça kompleksi stabilizasyonu ve mobilizasyonu için son derece kritik öneme sahiptir. Bundan dolayı, omurga hareketleri ve Lumbo-pelvik kalça kompleksi stabilizasyonu ve mobilizasyonu büyük oranda solunum farkındalığın ve core bölgenizin aktifleştirilip aktifleştirilmediğine bağlıdır. Bildiğimiz kadarıyla merkez bölge kaslarınızın neden, nasıl ve ne zaman çalıştırılmasına bakılmaksızın yani tüm bu başlıkdan bağımsız bir uyum içinde birlikte çalışması hem gündelik hareketlilik hem de performans gelişimi için son derece değerlidir. Merkez bölge kaslarını birbirinden bağımsız düşünmek olanaksız ve verimsiz olacaktır. Dolayısıyla, güçlü ve işlevsel bir core bölge için, her aktivite ve egzersiz için core aktivasyonu sağlamak statik ve dinamik stabilite ve omurga desteği sağlamak açısından elzemdir. 

“Egzersiz bir bilim dalıdır. Boş zaman etkinliği değildir. M.E.KAFKAS”

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