The Transversus Abdominis
The transversus abdominis, also known as the “corset” muscle, is the muscle that helps to protect and support your spine and surrounding muscles. It is the innermost layer of your core muscles, and is the main stabilizer and support system of the core. Strengthening the transversus abdominis can help to decrease back pain, improve pelvic floor function, and help with posture.
How to Find & Engage your Transversus Abdominis
Version # 1: Lying Down - Transversus Abdominis Contraction
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Version # 2: Sitting Unsupported - “Ocean Breath” Deep Breathing
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Version # 3: Sitting Supported - Transversus Abdominis Contraction
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Version # 4: Standing - Transversus Abdominis Contraction
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The Pelvic Floor
The pelvic floor muscles are located on the underside of the pelvis and act similarly to a hammock or sling, supporting all of the organs and muscles above it. When engaged, they lift upward toward the stomach. Strengthening the pelvic floor can help to support your bladder and bowels, sexual function, and improve posture.
Pelvic Floor Posture
When determining correct core and back posture, think of your pelvis as a bowl full of water. The bowl should be upright without any spilling. This is called your “pelvic neutral.” If any water is spilling forward or backwards, then your pelvic tilt is not properly aligned.
How to Find & Engage your Pelvic Floor
Version # 1: Lying Down - Pelvic Tilt
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Version # 2: Hands & Knees - Pelvic Floor Contraction
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Version # 3: Standing - Pelvic Floor Engagement
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