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The Inner Unit

By Paul Chek
Date Released : 01 Mar 2006

How many w ays can you do a crunch? Well, if you have been reading the muscle tabloids for the past 20 years you could probably
come up w ith w ell over 100. Today w e have classes devoted to nothing but TRASHING peoples abdominals, complete w ith every
variation of crunch, jack knife, side bend and leg raise know n to man. Are these classes, or these exercises, really improving the w ay
you look or function, or reducing your chances of back pain?
To find the answ ers to these questions, in 1992 I began investigating correlations betw een abdominal exercises performed, exercise
volume and the postural alignment, pain complaints and overall appearance of my clients. To ensure objective observations of postural
alignment and responses to specific exercises, I designed and patented calibrated instruments to measure structural misalignment.
In the first year of recording such information as forw ard head posture, rib cage posture, pelvic tilt and overall postural alignment, it
became evident that those performing high volume sit-up/crunch exercise programs w ere not show ing promising results (see Figure 1)!
Not only w ere those attending "Ab Blast" classes and/or performing high repetition/high volume abdominal routines having a harder time
recovering from back pain, they w ere also having slow er or nonexistent improvement in their postural alignment.
FIGURE 1. Poor Posture and Abdominal Training

Those regularly performing crunch and sit-up type

exercises frequently demonstrate forward head
posture (A); note that when head carriage is
normal the dotted line through the cheekbone
should fall in the same vertical plane as the
sternum and pubic symphysis. (B) As the rectus
abdominus becomes chronically shortened, it
pulls the chest downward, increasing first rib
angle; this is commonly associated with shoulder
dysfunction and impingement of the nerves
feeding the arm as they exit the cervical spine.
(C) As the hip flexors strengthen and shorten from
chronic exposure to the sit-ups, leg extension and
leg lowering exercises commonly used in
abdominal workouts the lower abdominal and
hamstring muscles are lengthened, frequently
demonstrating positional weakness. The postural
changes demonstrated here are common among
todays athletes and can be corrected through
improved control and strengthening of the inner
unit musculature.

Paul Chek
Seminars 1999
While studying patients and clients w ho performed high volume abdominal routines, it became very evident that there w as a common link.
About 98% of those w ith back pain had w eak low er abdominal and transversus abdominis muscles, w hile those w ith no current or

history of back pain w ere frequently able to activate the transversus abdominis and scored better on low er abdominal strength and
coordination tests. Frequently, to alleviate back pain, I had to suggest that clients stay completely aw ay from any form of sit-up or crunch
type exercises. When this advice w as adhered to, and exercises for the low er abdominal and transversus abdominis practiced
regularly, back pain decreased or w as completely alleviated and posture routinely improved.
All the w hile, some "experts" in the health and fitness industries could be found stating that, "There is no such thing as low er abdominal
muscles," w hile others suggested that the best treatment for back pain w as to exercise on machines that isolated the low back muscles.
My clinical observations led me to believe both theories w ere w rong.
In 1987, "Clinical Anatomy of the Lumbar Spine" by Nikolai Bogduk and Lance Tw omey w as published (1). This book is important in this
story because it w as Bogduk w ho made the first real clinical observations concerning how the abdominal and back muscles w ork
together as a functional unit. This occurs via the connection of the transversus abdominis and internal oblique to the envelope of
connective tissue (thoraco-lumbar fascia) surrounding the back muscles (Figure 2). Only a few years later, Australian researchers
Richardson, Jull, Hodges and Hides began making significant headw ay into the understanding of how the deep abdominal w all w orks in
concert w ith other muscles, creating w hat they w ould later call THE INNER UNIT (2).
FIGURE 2. Thracolumbar Fascia and Inner Unit
The thoracolumbar fascia system envelops the inner unit musculature to create the bodys ow n natural w eight belt.
Activation of the transversus abdominis aids in stabilization of the lumbar spine. When w earing a w eight belt, the natural
tendency is to push outw ard against the belt, w hich inhibits the transversus abdominis and may lead to faulty motor

programming and destabilization of the spine!

Paul Chek Seminars 1999
THE INNER UNIT
The Inner Unit became a term describing the functional synergy betw een the transversus abdominis and posterior fibers of the obliquus
internus abdominis, pelvic floor muscles, multifidus and lumbar portions of the longisssimus and iliocostalis, as w ell as the diaphragm
(Figure 3). Research show ed that the inner unit w as under separate neurological control from the other muscles of the core (2, pg. 49).
This explained w hy exercises targeting muscles such as the rectus abdominis, obliquus externus abdominis and psoas, the same
muscles exercised with traditional abdominal conditioning programs used in gyms and athletic programs worldwide, w ere very
ineffective at stabilizing the spine and reducing chronic back pain.
FIGURE 3. THE INNER UNIT

The inner unit is under separate

neurological control from the larger outer
rectus abdominis, external obliquue and
anterior fibers of the obliquus internus.
Traditional gym exercises do not
condition these key muscles such that
their ability to improve spinal stability is
enhanced until their recruitment is under
automatic reflex control. To accomplish
automatic reflex control of the inner unit
requires specific isolation training to

enhance sensory-motor control. Once

control is established, activation of the
inner unit must be programmed into all
movement patterns commonly used by the
host. Failure to condition the inner unit to a
high level of specificity often results in
spinal injury due to instability.

Paul Chek Seminars 1999

Exercising the big muscles (prime movers), w as not providing the correct strengthening for essential small muscles, such as the
multifidus, transversus abdominis and pelvic floor. When w orking properly, these muscles provide the necessary increases in joint
stiffness and stability to the spine, pelvis and rib cage to provide a stable platform for the big muscles. In a sense, as the big muscles
(outer unit) became stronger and tighter the delicate balance betw een the inner and outer units becomes disrupted. This concept is
easier to understand using the pirate ship model (Figure 4).
FIGURE 4. A PIRATES VIEW OF THE INNER AND OUTER UNITS
Although the large guy w ires (outer unit) support the mast of the pirate ship, its functionality is completely dependant
upon the support provided by the small guy w ires w hich are representing the multifidus and inner unit muscles in this
analogy.

The mast of the pirate ship is made of vertebra w hich are held together (stiffened) by the small guy w ires running from vertebra to
vertebra, just like the multifidus (a member of the inner unit) do in the human spinal column. Although the big guy w ires (representing the
outer unit) are essential to holding up the mast of the pirate ship (our spine), they could never perform this function effectively should the
small segmental stabilizers (inner unit) fail. By view ing the pirate ships large guy w ires, it becomes easy to see how developing too
much tension from the over-use of exercises such as the crunch, could disrupt the posture of the mast, or spinal column in the case of a

human.
To better apply the concept of the pirate ship, lets examine how the inner and outer units w ork in a common situation such as picking
dumbbells up from the floor in the gym (Figure 5). Almost in synchrony w ith the thought, "Pick up the w eights from the floor," the brain
activates the inner unit, contracting the multifidus and draw ing in the transversus abdominis. This tightens the thoraco-lumbar fascia in a
w eight belt-like fashion (Figure 2). As this is happening there is simultaneous activation of the diaphragm above and the pelvic floor
below . This w orks to encapsulate the internal organs as they are compressed by the transversus abdominis. This process creates both
stiffness of the trunk and stabilizes the joints of the pelvis, spine and rib cage, allow ing effective force transfer from the leg musculature,
trunk and large prime movers of the back and arms to the dumbbells.

FIGURE 5. FUNCTIONAL USE OF THE INNER AND OUTER

UNITS

Paul Chek Seminars 1999

Such functional tasks as picking up dumbbells off the gym floor require synergistic function of the inner and outer units.
Failure of the inner unit for any reason, predisposes the spine to forces that frequently can not be effectively stabilized
and dissipated, resulting in spinal injury and/or sacroiliac joint injury.

Exercise

Rest

Reps

Tempo

Sets

4-Point
Transversus
Abdominis
Trainer

1:00

10

10/10

1-3

Horse Stance
Vertical /
Horizontal

1:00

10 each
arm/leg

10/10

1-3

Horse Stance
Alphabet

1:00

Max

Slow

1-3

When the inner unit is functioning correctly, joint injury is infrequent, even under extreme loads such as pushing a car, tackling an
opponent in football or lifting large w eights in the gym. When it is not functioning correctly, activation of large prime movers w ill be no
different than a large w ind hitting the sail of the pirate ship in the presence of loose guy w ires running from vertebra to vertebra in the
mast. Any system is only as strong as its weakest link!
INNER UNIT CONDITIONING TIPS
The first, and most important step, tow ard reducing back pain and/or improving posture, w hich in turn generally improves aesthetics, is to

stop all crunch and/or sit-up type exercises until you become proficient at activating your inner unit! Although the assessment procedures
for the inner unit are beyond the scope of this article, the interested reader may find detailed information in the video series Scientific
Core Conditioning (3). Because inner unit dysfunction is extremely common in todays w orking and exercising population, it is safe to
assume that everyone needs to start w ith beginning exercises, even the most elite of athletes.
To begin conditioning the transversus abdominis, use the 4 Point Transversus Abdominis Trainer (4) (Figure 6). For conditioning of the
multifidus and related stabilizer and postural muscles the Horse Stance exercises may be used (4,5,) (Figures 7-9). Although the
exercises may seem simple from looking at the diagrams here, they are actually very technical and must be executed w ith exquisite
precision (see Scientific Back Training (5) or The Golf Biomechanics Manual (4) for more details). These exercises are only a small
sample of the number of inner unit exercises available (4,5), but, w hen done correctly, they are sufficient to make a noticeable difference
in the w ay your body functions.
To get the most from the inner unit exercises show n here it is suggested that the exercises be done 3-4 times per w eek as an individual
w orkout. To get best results from these exercises w hile continuing w ith a traditional gym program, I suggest you stop all crunch and situp exercises and replace them w ith the exercises demonstrated here. Alw ays perform an inner unit exercise as the last exercise of
your training session, i.e. perform one exercise after each w orkout. Alternate through the exercises, selecting either the 4 Point
Transversus Abdominis Trainer or a variation of the Horse Stance exercises after each training session. It is very important not to
fatigue the stabilizer system before attempting traditional free weight exercises or injury is likely!
If you are implementing the stabilizer exercises into a machine-based program then you may intersperse the exercise among the machine
exercises. Because of the inherent stability provided by machines, it is unlikely that you w ill become injured. As your stabilizer system
improves, I suggest progressively replacing machine exercises w ith free w eight exercises, as machine-based programs do nothing to
enhance functional strength and stability. Should you begin adding free w eight exercises to a machine-based program, you must alw ays
perform your stabilizer training after completion of all free w eight exercises.
FIGURE 6. 4 POINT TRANSVERSUS ABDOMINIS TRAINER

Paul Chek Seminars 1999

Assume the start position as show n in Figure 6.
With the spine in neutral alignment, take a deep breath in and allow your belly to drop tow ard the floor.
Exhale and draw your navel in tow ard your spine as far as you can. Once the air is completely expelled, hold
the navel tow ard your spine for ten seconds, or as long as you comfortably can w ithout taking a breath (not
longer than ten seconds). Throughout the breathing pattern, keep your spine motionless.
This process should be repeated ten times to complete a set.
Rest one minute after completing one set. As you are able, build up to completing three sets of the exercise.
FIGURE 7. HORSE STANCE VERTICAL

 Paul Chek Seminars 1999

Place your w rists directly below the shoulders and your knees directly below their respective hip joint.
The legs are parallel and the elbow s should remain turned back tow ard the thighs w ith the fingers directed
forw ard.
Place a dow el rod along your spine and hold perfect spinal alignment. The rod should be parallel to the floor. The
space betw een your low er back and the rod should be about the thickness of your hand.
Draw the navel inw ard tow ard the spine just enough to create a space betw een your belt and your stomach.
It is advisable to find a spotter w ho can assist you w ith feedback about your body position. If you are not
training w ith a spotter, it is highly recommended that you train in front of a mirror to make sure you stay in
correct position throughout the exercise. When you are checking your body position in the mirror, do not move
your head, just look up w ith your eyes.
The Horse Stance Vertical is initiated by lifting one hand off the floor just enough to slide a sheet of paper
betw een the hand and the floor or mat. The opposite knee is then elevated off the floor to the same height. Keep
the dow el rod level at all times. Hold this position for ten seconds. After ten seconds, alternate hands and
knees, again lifting them only enough to slide a sheet of paper betw een the extremity and the mat.
The target number of repetitions is ten reps per side w ith a ten second hold in each position. When you are able
to complete the exercise for three sets w ith a one minute rest betw een sets, you are ready to add the Horse
Stance Horizontal to your program. Perform one set of the Horse Stance Vertical as a w arm-up for the Horse
Stance Horizontal.
FIGURE 8. HORSE STANCE HORIZONTAL

Paul Chek Seminars 1999

Figure 8A

 Paul Chek Seminars 1999

Figure 8B
The start position is identical for all Horse Stance exercises.
Raise one arm to a point 45 off the midline of the body and hold it in the same horizontal plane as the back. (See
Figures 8A and 8B). Alw ays keep the thumbs pointed upw ard to increase low er trapezius activation.
Elevate the leg opposite the arm you have raised (left arm / right leg and vice versa) to the point at w hich your
leg is in the same horizontal plane as your torso. As you elevate the leg, do not tilt your pelvis forw ard; you w ill
know if this happens if the space betw een the stick and your low er back increases. Hold the leg out straight,
activating the muscles of the buttocks.
At no point during the exercise should your shoulder girdle or pelvis lose their horizontal relationship w ith the
floor. It is quite common for the shoulder to drop on the elevated arm side and for the hip to raise on the side of
the extended leg. Either of these faults constitutes poor form!
The arm and opposite leg are now held in this position for ten seconds before sw itching sides. Repeat ten times
per side, providing you can maintain perfect form. Again, w atch yourself in the mirror intermittently or have a
spotter check your form. It is critical that you only perform as many repetitions as possible with
perfect form! Failure to follow these instructions will result in futile attempts at conditioning and
no improvement. Lack of attention to detail is exactly why many exercise programs fail!
FIGURE 9. HORSE STANCE ALPHABET

Paul Chek Seminars 1999

From the same start position described for the Horse Stance Horizontal (Figure 8A), place the dow el rod along
the spine as seen in Figure 9.
With the arm 45 to the side and the thumb up, use the extended leg to draw letters of the alphabet. Start w ith
small letters of 4-6 inches high and progress to larger letters as you are able to stabilize your core and keep the
dow el rod in place.
When performing the exercise, it is important to make sure the follow ing checkpoints are met:
The head and neck should stay in line w ith the spine. The head should not drop dow n nor look

up at any time.
Elbow of support arm should point directly backw ard, not to the side.
The arm that is up should maintain an angle of 45 off the midline of the body at all times.
The shoulders and hips should remain parallel w ith the floor at all times.
There should be no significant movement of the low back. The movement of the leg needed to
draw the letters of the alphabet should come from the hip.
The low er leg should move as a unit w ith the thigh. It is not good technique to just use the low er
part of the leg .Draw the navel tow ard the spine throughout, but do not disrupt respiration by
over-recruiting the transversus abdominis.
Perform as many repetitions as possible w ith perfect form before sw itching sides. This is indicated in your Reps
column as Max. When you can perform the alphabet on either side w ith perfect form, add a 1 lb. w eight to each
w rist and a 3 lb. w eight to each ankle.
In a future article, I w ill discuss such key concepts of Outer Unit training as:
Why outer unit training is essential to spinal and extremity joint health
How outer unit training effects postural alignment
Nervous system programming w ith outer unit training
Functional anatomical correlations w ith extremity muscles and outer unit core muscles as related to improving w ork and sports
performance
CONCLUSION
Inner unit training provides essential joint stiffness and the stability needed to provide the large prime movers of the body w ith a w orking
foundation. When outer unit or prime mover exercises are executed in absence of a functional inner unit, poor posture, unw anted
aesthetic changes and musculoskeletal injury are inevitable. For optimal health and performance, the inner unit must not only be
functional, but must be maintained w ith technically correct exercise protocol.
REFERENCES:
1. Bogduk, N. & Tow mey, L. (1987). Clinical Anatomy of the Lumbar Spine. Churchill Livingstone.
2. Richardson, C., Jull, G., Hodges, P. & Hides, J. (1999). Therapeutic Exercise For Spinal Stabilization In Low Back Pain. Churchill
Livingstone.
3. Chek, P. (1999). Scientific Core Conditioning Video Correspondence Course. Encinitas: C.H.E.K Institute.
4. Chek, P. (1999). The Golf Biomechanics Manual Whole In One Golf Conditioning. Encinitas: C.H.E.K Institute.
5. Chek, P. (1994). Scientific Back Training Video Correspondence Course. Encinitas: C.H.E.K Institute.
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