09/11/2021
ACTIVATE YOUR CORE
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If you've ever hear, "keep your core engaged", but have absolutely no clue what that means, don't worry, youre not alone.
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When I teach my clients, I make sure to teach to make it make sense and to make it practical. While we are not on our backs in our everyday activities, learning to engage your core muscles in this way is the simplest way to activate the muscles we need.
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A muscle that you want to be familiar with is your Transversus Abdominis ( TrA), but if you don't know what they are how can you know to activate them.
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As it name indicates the muscle fibers run in a transverse direction serving as your body's own internal corset. The TrA controls intervertebral motion and is used in functional tasks like the balance of deep and superficial muscles for overall body control and movement.
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It is the MVP when it comes to suporting lumbopelvic rhythm when we move and how could we forget that these muscles play a major role in overall stability. They are the deepest muscles found in our abdominals and play a role in pretty much EVERYTHING we do.
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The TrA also functions is to maintain tone of the abdominal organs, and when we get involved in deep breathing, vomiting, coughing, defecating, labor or any forced exhalation guess who comes and joins in on the fun. You got it Mr. Abdominis!
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When Back pain is involved, underutilization and underactivity of this muscle may be to blame.
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Start at Step 1. Once you've master the basics, progress from there!
1️⃣Abdominal Draws X10s holds
2️⃣Supine Marches X10
3️⃣OH Reaches X10
4️⃣Supine Dead Bugs X10
