Transverse Abdominus

Professional Rationale
There is some argument about the role of the transverse abdominus contraction vs pelvis tilt vs pelvic neutral. This exercise may take quite a lot of instruction as it can be difficult for some patients to coordinate. It does take hands on instruction for a good TA contraction as it is the building block for any further core strengthening.

Client Rationale
The Transverse Abdominus is a muscle that runs from your groin to about halfway up your stomach. When this muscles contracts, it increases the intra-abdominal pressure, resulting in significantly lower loads on the joints and discs of the lumbar spine (low back). When the TA contracts, it also engages the multifidi which are small segmental muscles of the lumbar spine and this helps to create a 'natural corset' for the spine. This ability of the body to create this natural corset, is in effect, Core Strength. This exercise is the building block of any core exercise.



Instructions

• Place fingers inside your hip bone.
• Tighten up lower belly to pull in about 1/4 to 1/2 inch.
• You should feel a muscle contraction by your hip bone, without much contraction under your ribs.
• Practise holding this contraction for longer and longer each time.
• Do not hold your breath.
• Do not tip your pelvis forwards or backwards.
• Do not 'suck in your tummy'.
• Do not flex up at the trunk.

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