TVA 1 - Introduction - The basic level Transversus Abdominis exercise

This week I thought I would focus on a very important muscle for looking after our low back (lumbar spine) region. It is called the Transversus Abdominis (TVA) muscle, and for those of you that find it helpful to visualise, I've attached an image of it. When we talk about 'the core' we are talking about his muscle in particular, together with the multifidus muscle. Anatomy: the TVA is a deep muscle that attaches into each of our lumbar vertebrae and each lumbar disc at the back. At the base, into the top of the pelvic floor muscles, and the top part it attaches into the diaphragm. It wraps in transverse fibres (hence the name) right the way around the front so it makes up the deepest muscle layer of our abdominal muscles. It is like a big muscular corset. It's deep position and direct attachment into each lumbar segment means it is perfectly designed to stabilise and control our low back into our pelvis. This TVA gets weak/'switched off' for many reasons: Lumbar pain/inflammation (e.g. injuries, disc pathology, OA, sciatica) Abdominal surgery Pregnancy and diastasis recti Being overweight Postural reasons Strengthening and 'waking up' the TVA can have the following benefits: ⭐ Reduced low back pain ⭐ Improved function, including sports performance ⭐ Improved lumbar mobility and coordination ⭐ Improved posture ⭐ Improved pelvic muscle strength (they often contract together) I have done two videos for you: Video 1: The basic level TVA exercise I give to try and identify the contraction of the TVA and start to activate the muscle. Please start with this one if you have low back pain currently, and/or have not previously done specific core strengthening/Pilates. Video 2: More challenging TVA exercises and is for those of you that are doing Pilates or have done the basic exercises I cover in video 1 and are ready to progress. Top tips: If you are doing the exercises correctly there should be NO movement of the lumbar spine and pelvis. Breathe during the exercises! Initially, you may find you don't breathe using you full rib cage which is normal when the TVA is weak - you are splinting the diaphragm to assist the TVA! However, with practice you should be able to activate the TVA correctly and breath normally. Initially, the closer your feet are to your backside, the easier it is to lift your foot from the floor. (Th further your leg is away from you the heavier it is for your back to control.) There are many great exercises for the TVA and multifidus muscles so if you would like more please say.