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