L1 | Pelvic Floor / TA and Breathing - (Supine)

L1 | Pelvic Floor / TA and Breathing - (Supine)

L1 | Pelvic Floor / TA and Breathing - (Supine)

EXERCISE USE

To learn how to find neutral spine and correctly switch on the muscles of your deep coLearn the right setup for transversus abdominis (TA) and breathing work, and how to correctly contract your pelvic floor. This video provides the most effective cueing techniques for activating your deep core muscles. This is essential for improving spinal stability, reducing back pain, and progressing your core strength throughout rehab and training.

INSTRUCTIONS

Place you knees and feet parallel and feet slightly apart with your shoulder blades flat on the ground.
1. Adopt Neutral Spine: Find neutral spine by arching and then flattening your back and then stop halfway between these two positions.
2. Place your 2 fingers 2 inches inside and down from your pelvic bones. As you breathe out, gently draw your pelvic floor IN and UP (the same action as holding a 'wee') and feel how the abdominal muscles under your fingers gently tighten. Don't tighten so much that your abdominals start to bulge out. As you breathe in again relax the pelvic floor muscles and the abdominal muscles will relax. Remember your deep abdominal contraction should only be 30% of your 100% activation - your deep core is a stability muscle so needs to work at low levels all day!
3. Now hold the Pelvic floor muscles on and aim to keep breathing for up to a minute.
4. Add on the Trasversus muscle contraction: Imagine there is a scar across your lower abdominals between your fingers. Gently tighten this 'scar' with the same abdominals you have on under your fingers and think abut the line becoming shorter.
5. Keep the breathing up in your ribs to allow static contraction of the abdominals and dynamic breathing in the ribs.

SPECIAL NOTES

REMEMBER - do not let the tummy dome and don't draw the belly button down or let the tummy cave inwards.

Progression Levels

Session 1:

1

L1 | Pelvic Floor / TA and Breathing - (Supine)

L1 | Pelvic Floor / TA and Breathing - (Supine)

2

L2 | Leg Floats

L2 | Leg Floats

3

L1 | Knee Fall Outs

L1 | Knee Fall Outs

Education Videos for this Exercise

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