This is the start of the ‘building a working core’ series that I have developed. It is very simple and can be done anywhere (as long as you can be on your hands & knees) and generally doesn’t need any coaching from me. Have a go: – start in the position shown with a stick (broom handle or golf umbrellas work just as well) on your back. Make sure that the stick touches your sacrum, in between your shoulder blades and the back of your head (just above the occiput or bony bit). – make sure that you have ‘neutral’ spine (see above article) by placing one hand into the small of your back. Your hand should slide in between the pole and your back so that when your knuckles rest on your spine your palm touches the pole. – from this position GENTLY draw your tummy button up towards your spine without moving any other part of your body. You should feel a gentle tightening around your lower abdomen and possibly in your pelvic floor and lower back. – repeat this as many times as possible. – if you find that you lose the feeling after a while or just cannot get it, STOP STRAIGHT AWAY and come back to it later or on another day. If you are struggling to get it then for some further guidance Benefits: This exercise will start to activate your deep abdominal wall, something which we as a population have stopped doing due to more sedentary jobs and lifestyles. Activating your TVA also helps to activate your pelvic floor and multifidus amongst other inner abdominal muscles which can help improve such things as back pain, urinary incontinence and lower abdominal bloating. ![]() ![]() Progressions: Once you are confident that you have got the activations correct in this position, try doing them lying on your front, lying on your back, sat down, stood up and bent over. Recruitment of the TVA is position specific so just because you can do it in one position doesn’t mean that you can do it in the other positions. ![]() This is the first ever Movement of the Month blog post! The objective of these Movement posts is to provide subscribers with helpful or new ideas on functional exercise, stretches, and other movements that they can incorporate into their workout routine. I’ll be providing a detailed visual and written description of each movement, as well as reasons you may want to start performing it and the level of Flexibility, Speed, Strength and Skill required to perform it so that you’ll know if it’s appropriate to try! I’ve selected the 4 Point Transverse Abdominis or TVA Vacuum as the first exercise in this series because it’s simple and easy for almost anyone to try and it’s arguably one of the most important exercises to master! The Transverse Abdominis muscle is a part of your internal abdominal wall and assists in providing a “girdle” like affect both protecting the spine and flattening the tummy. ![]()
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March 2018
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