Activate First then Strengthen

Transversus abdominis is the deepest of the abdominal muscles and wraps around the abdomen between the lower ribs and top of the pelvis, providing support. When dealing with cases of mid or low back pain, abdominal injury/surgery or other pelvic conditions, we need to teach how to activate the muscles first before strengthening can begin.

The first step is to learn to isolate the muscle and train it to contract (activate). The better you are at isolating this muscle, the faster it will integrate into functional work. Once you can activate this core muscle you can then teach it to co-contract with the other muscles of the core, the deep multifidus and the pelvic floor as you breathe.

Step 1: Isolate the Transversus Abdominis

• Have your client lie on his back or side and take a deep diaphragmatic breath.
• Ensure that the lumbar spine is in a neutral position: (avoid a flexed, flat lumbar spine and posterior pelvic tilt).
• On the exhale, have your client draw his belly button gently in towards the spine and at the same time try to spread the bellybutton out towards the ASISs.
• You should see the stomach narrow below the bellybutton.

This usually gives the correct activation, but it is wise to palpate your client just medial to the ASIS in order to be certain of correct activation.

To be continued

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday June 26, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers http://www.gaiaadventures.com/bodyball.html. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

Activate your Pelvic Floor

The pelvic floor forms a bowl at the bottom of your torso and is vitally important to pelvic stability. The pelvic floor assists in stabilizing the position of the pelvic organs as load is transferred through the pelvis; it is part of the “core”. Pelvic floor exercises are also called “Kegel exercises”, after Dr Arnold Kegel who developed them.

In order to train them you first need to identify your pelvic floor muscles. Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time. A quick way of finding the right muscles is to try to stop the flow of urine when you’re in the toilet.

To contract the muscles do the following:

SLOW CONTRACTIONS
• Lift your pelvic floor muscles to a count of 10
• Hold the muscles tight for 10 seconds
• Relax the muscles and rest for 10 seconds
• Repeat the contractions up to 10 times (slowly)

Try not to hold your breath, tighten your abdominals, thigh or buttock muscles – you’ll be using the wrong muscle groups.

FAST CONTRACTIONS
• Lift your pelvic floor muscles quickly
• Hold the contraction for 1 second
• Relax the muscles and rest for 1 second
• Repeat the contractions 10 X

Try to do 1 set of slow exercises and 1 set of fast contractions between 2 to 6 times a day, everyday.

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday May 29, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers http://www.gaiaadventures.com/bodyball.html. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

Get on the Ball

My favorite tool to build core strength is the stability ball. Stability balls are designed to challenge your core by putting your body in an unstable environment. When you sit on the ball, your core (inner unit) immediately contracts to keep you from falling off. Good stability and basic core function is required before you begin to train on the ball. And by training with the ball you can accelerate your acquisition of good stability, balance and function.

There are many ways to train on the ball. But remember the basic rule – quality before quantity, applies.

Weight training. Use the stability ball as your 'weight bench' (supporting function) to add difficulty to the movements and incorporate the muscles of your legs, butt and abs.

Abdominal training. Use the stability ball to perform trunk stability movements (with or without a second ball). Sit on exercise ball, activate the core, lift one leg (keep it at hip level) and hold for 5 seconds. You can then lift the other leg. To progress, add opposite arms (either fully extended or bent as shown below).

My Body Ball Workout DVD presents a full range of core abdominal exercises – check out http://www.youtube.com/watch?v=DGx3REWxnFQ. To help you or your clients with your training, you may order the DVD for only $20.00 (spring sale price) plus the cost of shipping and handling (http://www.gaiaadventures.com/dvd.html for additional information).

Email me your questions and concerns at info@gaiaadventures.com. I am here to help you train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday May 29, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

How does the core function?

The word “core” refers to the area of your body between your diaphragm and your pelvic floor. It includes all the joints of the lumbar spine as well as those of the low thorax (chest) and the pelvis (go to blog dated March 8, 2011). Deep core muscles are also called the inner unit muscles.

Current research has shown that the inner unit muscles function differently from the superficial core muscles (oblique abdominals, rectus abdominus and long back muscles). These muscles (deep core muscles) not only prepare us for movement but they work no matter what we do. They are not movement or direction dependent. The inner unit muscles work like a harmonious chord, in synergy with one another, as they anticipate the impending loads that are about to come.

The timing and amplitude of their contraction is vitally important if they are to provide stability to the joints of the back and pelvis. Proper training of the core should focus on their timing and co-activation with the other inner unit muscles. We train first for function and activation of the core (inner unit); once the core is active, strong and functional, we can perform exercises that integrate the inner unit with the rest of the body.

Email me your questions and concerns at info@gaiaadventures.com. I am here to help you train you and your clients.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)


UPCOMING EVENTS:

Core Activation and Assessment Techniques mini-workshop
Sunday May 29, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

My next stability ball workshop (basic 2 day) Vancouver June 17,18 (basic) sign up for 1 or 2 days or June 19 (advanced body ball workshop) accredited for Massage therapists and Personal Trainers. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

Stability ball training builds your core: new mini-workshop series

As a trainer I still see a shocking lack of “core strength and endurance” in many of my clients. In gyms and classes, the focus of abdominal training remains the outer unit (rectus abdominis, obliques) and not on the more important core muscles. It is important to strengthen not only the superficial muscles (global system) but also the stabilizers (local system) and help prevent painful spasm to the spine as well as injuries.

Specific tests and exercises have been developed to help us activate the inner unit muscles (core) and learn to use them in integrated function. In my basic 2-day Stability ball training we learn how to test our clients for stability and core function. We activate our core muscles one by one and then work them together with the help of the stability ball.

In order to serve busy therapists and trainers I have developed a new learning option: 2 hours mini-workshop series:
1) Core Activation and Assessment Techniques
2) Functional Kinetics with the Stability Ball
3) Treatment case studies for back, shoulders and hip with the Stability Ball.

Join me for Core Activation and Assessment Techniques mini-workshop
Sunday June 26, 10 to 12:00pm in Vancouver, 2 credits MTABC and BCRPA
Registration fee only $97.00 (taxes included) for one workshop, $250.00 for all three with an added value of my professional DVD).
To register email info@gaiaadventures.com or call 604 329.1257. I look forward to meeting you.

To find any of my past blogs, visit my web site at www.gaiaadventures.com. Follow me on Twitter at http://twitter.com/#!/stabilityball. Let’s connect at info@gaiaadventures.com. Let me know what your challenges are?



My next stability ball workshop (basic 2 day) is May 14,15 in Regina, SK (14 Primary Credits). Advanced Body Ball is May 16, Regina, SK. In Vancouver June 17,18 (basic) June 19 (advanced) accredited for Massage therapists and Personal Trainers. I hope you can join me.


Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com