Understanding the Reflexive Core
了解什麼是反射核心
The Reflexive Core is comprised of the respiratory diaphragm, deep abdominal muscles and the pelvic muscles. This is a pressurized system between all of these muscles (think of a full balloon). The respiratory diaphragm and pelvic muscles are the exact inverse of each other, so these muscles make up the top and bottom of the balloon. The abdominals start at the front, wrap around your sides and connect in your back so think of them as 360 degrees around the center of the balloon.
反射核心包含了橫膈膜、深層腹部肌肉以及骨盆底肌。由這群肌肉形成的加壓系統（就像氣球一樣）。橫膈膜與骨盆底肌彼此相對，形成了這個氣球的頂部與底部。腹肌從前面包到你的側身，連接到你的後背，所以可以把它想成360度環繞著氣球中心。
How it works:
這個系統運作方式：在反射核心正確且有功能的運作下，這些肌肉彼此在每次吸氣、吐氣時需要互相協調、有所連結，可以看影片（Real MRI thorax.)。
Some functional anatomy, here it goes! The diaphragm, abs and pelvic muscles are connected. These muscles have to coordinate and communicate with each other in order for the reflexive core system to function appropriately. See this video for what actually happens every time we inhale and exhale.
* Inhalation: diaphragm lowers, pelvic muscles yield to the pressure change, abs open and release.
吸氣：橫膈膜下降，骨盆底肌因應壓力的關係而改變，腹肌擴張（離心收縮）。
* Exhalation: diaphragm elevates (recoils), pelvic muscles recoil from elongated position, abs engage.
吐氣：橫膈膜反彈回去，骨盆底肌從延長的位置反彈回去，腹肌收緊。
* This is a balanced system and what it should look/feel like in every person when we breath correctly
這才是每個人或正確呼吸時應該感覺到的平衡的系統
* This system should activate ‘reflexively’ (ie pelvic muscles tighten, abs engage) with movement or any time there is increased pressure through our center (think: moving sit to stand, bending to lift weights/children, coughing, sneezing, running, jumping, etc)
這個系統在任何動作中或是任何腹內壓改變時，都應是反射性，自動自發的。
Sometimes, there is a fault SOMEWHERE in this system. It could be due to:
不過有時候你的系統會出現一些問題，原因有可能是：
* Diastasis Recti-a separation of the ab muscles. Think about a slit down the center of the balloon
腹直肌分離。想像氣球從中間被劈成兩半。
* C-section scarring or perineal scar-This can inhibit the elasticity/stretch of parts of the balloon
剖腹產傷疤或是會陰傷疤，這就像會限制氣球的彈性或是延展能力。
* Weak pelvic muscles-not enough support/recruitment at the bottom of balloon to respond to changes in pressure inside the balloon
無力的骨盆底肌會沒有足夠的支撐來因應腹內壓力的變化
* Pelvic muscles that are too tight-what if the bottom of the balloon was so taut that you couldn’t breath into it and get it to open and expand? Due to its decrease in elasticity, It certainly can’t absorb any pressure/force. Tight pelvic muscles= WEAKNESS.
太緊繃的骨盆底肌，可以想像如果氣球的底部非常的緊，你根本就沒有辦法把氣吸到那邊讓他擴張開來，因為缺乏了彈性就沒有辦法吸收壓力或者是承受力量，所以緊繃的骨盆底肌就是無力的骨盆底肌。* Over-gripped abdominals-Think about just squeezing the center of the balloon. Where does the pressure go? This makes for very unhappy and compressed/descended pelvic organs.
過度緊繃的腹肌，想想捏扁氣球，那壓力要去哪裡？這會造成骨盆裡面器官承受很大的壓力。
* Decreased awareness of alignment/posture-the ‘lean back & butt tuck’ posture or ‘slumped’ posture make for a balloon that isn’t stacked. These muscles can’t communicate!
對自己的姿勢沒有覺察，後傾、夾緊臀部、駝背這些都讓這個氣球系統各個肌肉彼此間沒有辦法連結運作。
* Poor body mechanics/exercise techniques-breath holding, bending incorrectly, or exercise techniques that isolate only 1 part of the core system. What if only center of the balloon gets exercised?
對身體力學、運動技巧掌握不好，例如屏住呼吸、不正確的屈曲身體、只動核心肌肉的某個部分，想想如果氣球只有中心會改變大小這樣氣球會長什麼詭異的樣子。
* Hormonal changes that occur throughout the lifespan
一生當中荷爾蒙變化
A fault somewhere in the system leads to SYMPTOMS that may include:
某些地方出問題會造成一些症狀，包括：
* urinary incontinence-ANY involuntary loss of urine
尿失禁，任何不自主漏尿
* urinary urgency-intense urge to urinate, with or without urine loss
常想上廁所的感覺，有或沒有尿液都有可能
* urinary frequency-more than 7x/day, 0-1x/night
頻尿
* pelvic organ prolapse-heaviness/pressure into the pelvis or vagina
骨盆器官脫垂，骨盆或陰道承受很大的壓力
* bowel incontinence, urgency, frequency, constipation
大便失禁、常有便意、常大便、便秘
* pain with intercourse, pelvic pain, low back pain, hip pain, perineal pain, c-section pain
性交疼痛、骨盆痛、下背痛、髖關節痛、會陰痛、剖腹產傷疤痛
What does this mean?這代表什麼意思？
Correct the faults and decrease/eliminate the symptoms.
改正錯誤模式才能減少症狀
Note: This is why performing ‘Kegels’ or traditional abdominal exercises may not be effective or allow you to meet your goals. One must consider retraining the entire core system and addressing all faults in order to be most effective for optimizing pelvic health.
注意：這就是為什麼傳統凱格爾運動、腹部核心運動可能不是那麼有效也無法達到妳的目標。我們一定要考慮的是重新訓練「整個系統」，針對造成骨盆問題的原因去處理才能最有效。
So, immediate actions:所以現在你應該：
* Watch your standing and sitting alignment. The system has to ‘stack up’
注意你的站姿坐姿，你的核心系統必須工作
* Breathe correctly. Breathing with your diaphragm (360 deg rib cage expansion) decreases pressure on the pelvic floor and abs and brings diastasis separation closer together
正確的呼吸，用橫隔膜呼吸（肋骨360度擴張），骨盆底肌要下降，腹肌離心收縮，減少腹直肌分離的距離
* Exhale to activate the reflexive core when lifting, standing up from a squat, etc
當你做提起重物、從深蹲站起來的時候，吐氣來活化反射核心
* Be mindful of exercise techniques that could be contributing to faults and symptoms (This could be a entire other blog post!)
有意識的注意你動作的技巧，這些有可能造成你的錯誤代償或症狀
* Seek help from a specialized PT, of course!
尋求專業人士、物理治療師協助。
原文網址：
https://www.mindfulmotionphysicaltherapy.com/blog/2017/9/28/kegels-and-crunches-are-out-hello-reflexive-core
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