The Vertebral Column is made up of 24 articulating vertebrae and 9 fused vertebrae in the sacrum and coccyx. The intervertebral discs connect the individual vertebrae together but these alone do not provide adequate support to keep the spine in its correct alignment. This is the role of numerous ligaments and muscles such as the transversus abdominus, the erector spinae group, multifidis, quadratus lumborum and various other abdominal muscles and core stabilisers.

Your Core is the ‘foundation of our entire body’.  It is a bit like a platform from which our arms and legs function. If this platform is unstable then the more global muscles and limbs will have to work and we are more at risk of injury.

The transversus abdominus, or TVA for short, is part of the anterior core and is the main core stabiliser. It originates at the thoraco lumbar fascia; the cartilage of the lower 6 ribs and the iliac crest and inserts onto the linea alba – the line of ligamentous tissue down the centre of your abdominal wall. It is the deepest muscle of the abdomen and is a broad band that circles your internal organs – it wraps around the spine like a muscular corset. Its main function is to provide support and stability and with correct activation is the first muscle to contract and support the spine.

Multifidus is part of the posterior core together with quadratus lumborum. It originates on the posterior surface of the sacrum and the transverse processes of the vertebrae and inserts onto the spines of the superior vertebrae; again providing support and stability.

Research in the U.S. and Japan has shown that when we get an injury in the deep layer of the spine, multifidus, a key stabilising muscle which would normally protect the spinal joint, rapidly shrinks by 25% and does not activate correctly. It is possible that it may remain like this for up to five years. Likewise the TVA does the same and fails to work correctly.

In times of injury and when the spine needs that extra support, the muscles have become ‘sluggish’. This is why I believe that teaching isolated TVA activation is so important for successful rehabilitation and injury prevention.   

In the past we (trainers and exercisers) have focused too much on generic abdominal and back strengthening exercises when in reality we should be focusing on the middle layer first before progressing on to the traditional exercises.

This is why I teach TVA activation and assess it regularly – not just when I initially meet my clients but as their programmes progress and develop.

I teach TVA activation to my clients in three different positions: standing, lying and kneeling.

Standing  

Stand with your feet shoulder width apart, pelvis in a neutral position, knees soft, shoulders down and relaxed and head nice and tall.  Locate your tummy button and breathe in and out normally. Pull your tummy button back towards your spine and at the same time lift your pelvic floor. It should not be a big movement and you should breathe throughout this exercise. The actual activation level required is only 20-30% to provide adequate support.

Kneeling
Kneel on all fours with your hands directly below your shoulders and your knees below your hips.  Your shoulders should be relaxed, head supported and not hanging and your eyes facing down. Pull in your tummy and at the same time lift up your pelvic floor ensuring that you do not arch their back. Again, ensure you breathe throughout. Remember the actual activation level required is only 20-30% to provide adequate support. With this exercise you are essentially drawing in against the weight of your internal organs to make TVA activation more challenging.

 

 

 

Lying

Lie down on your back, knees bent, head and shoulders relaxed and spine neutral. Locate the bony point on the front of your hips with your fingers and then move in slightly to where you feel a slight dip and soft tissue. Breathe in and out and then engage your TVA and pelvic floor. You should feel your TVA muscle pushing into your fingers. The spine should not arch it should be a small movement only. Once you have achieved TVA activation you can progress to moving your limbs and therefore challenging this TVA activation and pelvic girdle stability further.  

Perform these TVA activation drills 12 times a day to re-train these essential muscles. After a while, TVA activation should become automatic but it’s still worth practicing these drills periodically to ensure that good TVA function is maintained.

Read more about Pippa in this article http://www.ultra-fitmagazine.co.uk/?p=4129