(Image from Wikipedia)
Since the Session 2 focus is deep TVA work, let's take a deeper look at the abdominal muscle most neglected, yet perhaps most important, in strength and core training...
The transverse abdominus (TVA), named for the direction of its fibers, is the flat, innermost layer abdominal muscles, located beneath the internal obliques. It is a major muscle of the functional core of the human body and is responsible for the shape and definition of your stomach, your core stability, breathing, posture and organ support. Developing this muscle is key to maintaining proper posture and alignment (not only during exercise, but also in daily activities), to relieving/preventing lower back pain and injury, and to getting the desired results from your workouts!
To strengthen and improve your awareness of the TVA in between STL sessions, you can try these two activities at home or work. (Just make sure you have a quite space to focus on connecting with your breath and muscles, because deep TVA work requires concentration!)
The Vacuum: In a seated position, lengthen your spine and roll your shoulder blades back and down the back into proper alignment. Take a full, deep inhale. Then, exhale SLOWLY, pulling your belly button up and back towards your spine. The muscles around your lower abdominal region and pelvis will engage. Hold this engagement for three to five seconds. Pull deeper once more, exhaling fully. Inhale again and repeat. Perform three times.
Angry Cat Stretch (with TVA deep contraction): From an all-fours position, with neutral spinal alignment, inhale and allow the belly to relax. As you exhale, draw the belly button in, towards the spine, rounding deeply through the low back and allowing a gentle curving in the upper back. Let the head drop naturally and the pelvis tilt in towards the body. Hold for two to three seconds. As you inhale again, release the back to a neutral position. Repeat three times. Each time think about drawing you belly button up and back, as if trying to reach through to the spine. Focus on feeling the deep engagement of the TVA.
1 comment:
I have tried all the activities, and find all of them wonderful. Thanks for suggesting them.
Even for someone who is no longer a part of the work force, it isn't always easy to relax, to breathe correctly, and even to maintain a posture that will help my body as it grows into old age. It is very helpful to have concrete suggestions for doing those things.
Post a Comment