Deep Core Muscle Activation

The transverse abdominis muscles is one of the six ab muscles that a strong and flexible and contributes to the stability of our lower back these muscles also contribute to fluid body movement and pain relief

How Activating Deep Muscle Core Helps Relieve Back Pain

The transverse  abdominal muscle wrap around the lower part of your body this means when you are performing any type of work the  fibre will be brought towards the centre of your body as this occurs all these structures the transverse muscle effect such as pelvic bone abdominal content are contracted and move towards one another and become more balance relative to your centre of gravity one result of this movement is a stable state of joints called congruency

When achieved by means of muscle strength combined with the good body alignment congruence  helps to relieve pressure on your spine which may lead to pain relief

What You Can Do to Relieve Pressure on Your Back

You can visibly feel that your transverse abdominal muscles are working when you cough sneeze or laugh the following exercise may help you to feel the action of this important spine stabilizing  muscles

  • Lie on your back in the hook lying position also known as constructive restoration this position is the one where you are so peene with your knees bent and your feet flat on the floor
  • Now for performing the exercise¬† place your both hands and especially your fingertips on your lower belly
  • Inhale fully and try to feel your diaphragm moving all the way down to your trunk the downward movement of the diaphragm muscle will enable your lungs to take in more air which will increase the ability to feel your transverse muscles during the exhale
  • Now exhale naturally
  • You do not need to use any fancy breathing techniques for doing this rather just exhale naturally if your exhaling right it will be likely to be quiet and gentle
  • When you reach at the point where you feel that all or at least most of the air has been expelled out of your body expel any remaining air out as you do this pay attention to the feeling under your fingers
  • Most of the time you will feel the contraction of transverse abdominal muscles
  • This is what exactly we want to achieve
  • Repeat this exercise about 10 times and 12 3 times per day
  • Before performing this exercise it is always a good option to consult your physical therapist or health Care provider so that they can better guide you if you’re performing this exercise accurately or not in addition to that physical therapists can also observe the result of the exercise and can tell you how to do it more precisely

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