If was only about The TVa, it would be the answer, it's more complicated than that. But you're the expert not me, your core starts at the pubic bone ends at the corpus callosum.
THIS WAS IT!!! This was the missing piece!!! Ive been working out for the past 3 years off and on. In the past I've been discouraged and stopped due to muscle imbalances and lower back pain. I knew it had to do with my core but no matter how much I trained the pain would randomly come back. I can feel the difference immediately after performing these excersies! I can finally feel my glutes when I walk as well. Thank you SO MUCH!!!! This information changed my life forever
Had to come back to add that I just sneezed a few mintues ago but before I did I activated my transverse abdominis, NO BACK PAIN THIS TIME GANG LOLLLLL!!!
🎯 Key Takeaways for quick navigation: 00:00 🏋️ Core stability is essential for preventing back problems, but many struggle with activating their core muscles effectively. 01:15 🍎 The core encompasses more than just the abdomen; it extends from the head through the spine to the tailbone. 03:01 💡 The Transverse Abdominis (TVA) is the innermost layer of the abdominal wall and acts as a natural weight belt for spinal stability. 03:38 👉 Activating the TVA is crucial for stabilizing the low back and preventing injuries during various activities. 05:17 🐢 The "drawing in" maneuver helps activate the TVA; it involves pulling the belly button in towards the spine to engage the muscle. 08:46 🔄 Consistent practice of drawing in will lead to an automatic response, protecting the spine during exercises and daily movements. 09:27 ⚠️ Many people experience back injuries because they focus solely on traditional abdominal exercises and neglect activating the TVA. Made with HARPA AIni
This explain why i´ve been having knee, foot and hip problems all my life!!!! As well fatigue , stiffness and imbalance... dear god how much easier and how the quality of life gets when your spine and coure is activated! Movement is everything!
I discovered the importance of engaging my abdominal muscles when my back problem first arose. I diligently practiced it for a few days, but eventually, it slipped from my mind until the back pain resurfaced. I attempted various stretching exercises for the psoas, hamstrings, calves, and more, as well as core training, yet the fatigue in my back persisted. It was then that I came across your video, in which you passionately explained the significance of the "drawing in maneuver." To my astonishment, once I started incorporating this technique, I found myself capable of completing my tasks. Your enthusiasm is contagious, and your message made a profound impact on me. Thank you, Doctor.
I appreciate your helping us cut to the chase. I plan to go back and listen to the whole thing, but right now I want the gist. He gives wonderful explanations if you have the time.
I know this video is 4 years old, but another important thing that many people don't consider is that when you do the "drawing in" maneuver, (which is interestingly one of the steps of the Vasalva maneuver) you also can and should actively engage your pelvic floor muscles, (your pee and poop start and stop muscles, lol, since i also had to look up what the pelvic floor muscles were) because this plus your diaphragm are the bottom and top of the core musculature, which, along with your fascia, creates a solid "barrel" or framework inside of you that your other muscles can pull upon with more strength and stability. When I flex my entire core and walk around, I can literally feel my arms and legs getting stronger and easier to move,and when I relax my core. And if you do it right, you can continue to breathe normally even with your diaphragm actively engaged because it IS designed to be actively engaged when breathing.
Even more simple, pull your gut in whenever exercising. It's kinda hard at first but you'll totally understand the difference within almost no time at all. EXCELLENT VIDEO!!!
Years ago in boxing training we always talked about this as “engaging your core”. This is great info and a helpful reminder for folks who have anterior pelvic tilt! Engage your core and your pelvis naturally pulls in the proper direction.
This seems to be doing the same thing as laying on my back, knees bent, and pushing your low back into the floor and holding. That was an exercise given to me by a chiropractor years ago. Time to get doing this again.
No it isn't. You are describing lumbar flexion. The TVA produces no movement, because it's a stabiliser. Flattening your lumbar spine into the floor is a very different prescription.
Thank you for sharing Dr. I tried and incorporated this. It has made a wold of difference. Too bad that you no longer make videos, this particular video helped me and I'm sure you have more knowledge to share that can help others
OMG! I was in pain for 7 months I did everything physical therapy, chiropractors, pain meds, stretching, icing,spinal decompression. I tried this exercise and by day four I noticed I could bend forward my hips and lower back wasn’t hurting as much. I’m going to keep this up hopefully it continues to help my back
This was well explained dont listen to comment about getting to point. Many examples. Diagram. It was perfect some people dont understand the concept of teaching.
Thank you !!! You are the First strength trainer to clearly explain physical therapy terms by demonstration and explanation I believe you have found your niche to set you apart from other trainers!! Others will say posterior rotation assume the we all understand “ what does that mean” Please continue to do this especially before the exercise.
The detailed information you expressed in this video is golden my friend! No wonder my back has given out so many times in normal activities, or just sneezing like you said! I just found out about TVA activation in the last week! This information should be posted in every gym and chiropractors office. Excellent video! Thank you! 💯
@@user-tq6fx7tl7eHe is sportsman and positive person. But what about you ? are you still with us ? are you done with covid ? as covid does not recongnize age.
I'm a PT. I've seen other PTs say this is wrong. I've insisted for years that this is indeed one of the enst ways to improve core stability and Tra activation. I'm a cyclist with an unstable spine. When I do this maneuver sustained while on the bike, back pain disappears. When I let it go... Back pain comes back. This is a critically important exercise in my opinion. Good video.
As a PT you should know the science and you are wrong. Read The Myth of Core Conditioning by Eyal Lederman and the original TVA work by Richardson and Jull, Hides. This advice is wrong. TVA recruitment is under autonomic control. It must activate before movement. It cannot work as an effective stabiliser by voluntary recruitment/Hollowing. You would need fine wire copper elactrodes an ultra sound scanner and a lab to retrain a dysfunctional TVA, ie you would ahve to doe the same clinical trials as zRichardson and Jull. It's embarrassing that you don't know this stuff. Why would I pay you to increase my risk of back injury? Physiotutors on TH-cam has an intelligent, fully informed video on this misunderstood issue. Wise up; your clients deserve better from you.
@@1unsung971 explain to me then why TRA activation eliminates my back pain while cycling. You obviously know more than I do about my personal experience. Explain it to me. I've read all the above bud. I've seen all the research. Obviously, you need to do a little more work understanding how to apply research. I'd also suggest looking up empiricism vs rationalism. I'd also suggest looking up Stuart McGill's big three. If you respond to this, the only thing I want to hear from you is an explanation why manual TRA activation eliminates my back pain, since, you know, it doesn't do anything, right? If you can't explain that then don't bother responding. Also this has been repeated with multiple cyclists with the same back pain I've interacted with. Not a one off. Also, ya know, all the comments below reporting how this exercise helped them... There's that too.
@@kaufmanat1 Thanks for your reply. It will obviously be difficult to answer your intelligent question in the limited space afforded by this forum. I can email you if you wish to continue the engagement. One possibility is the placebo effect, which can never be overlooked in anecdotal cases like you describe. Other explanations are many fold; increasing the tension of TVA will exert an extension moment on the lumbar spine. This may be sufficient to reduce the lumbar flexion that is unavoidable in road cycling (you are a Tar Baby, right? The manouevre described in the video also changes resting tension in the diaphragm and the intercostal intimae. The pelvic floor must also be considered, which in embryological terms is part of the "Back Body." See Phillip Beach's work on Muscles and Meridians. I look forward to continuing our exchange if you are keen. There's a lot more depth to the issue than this video suggests. Like you I am a cyclist. Like you I am a PT. I have 35 years of corrective coaching and I have only twice failed to ameliorate a lower back condition; stenosis is irreversible. How's your training? Are you following the Giro? Go well.
Thank you for the clarification. You painted a picture for me that made years of misunderstanding and why I continue to have back pain so clear. I would pull in my abs with activities assuming it was my core. With the help of this video, I now realize I wasn’t pulling in my core at all. Thank you!
I am now in my 60's and I am no longer able to do sit ups etc properly, this exercise makes sense to me without hurting my lower back but at the same time still allows me to work my stomach muscles. I really appreciate this knowledge.
Thank you so much Doc. I had abdominal surgery at 12 for a ruptured spleen and feels like I've been sitting my whole life. I'm 45 now, active and look fit but my back locks up on me doing the simplest of tasks. Been to many physical therapist, chiropractors and trainers. It felt like no one gave me anything to strengthen my internal weakness or even believed me because I may look fit on the outside. This is a life changer and I will keep at it. I need to.
I can relate to you, had both a ruptured spleen and appendix 15 years apart from eachother. Spleen at 6, appendix at 21. I’m 31 now and having a weak core affects everything. I believe having surgery to get in those areas disengaged the muscles surrounding them, which is the transverse abdominus.
Thanks for this. A good video, well explained and demonstrated. This was me a while ago, doing sit ups, having back issues from simple movements and mystified why traditional abdominal work. wasn't strengthening my core! 🙈 Then I did plank with tummy drawn in, and it produced exactly the effect described in this video. Next i focused on tummy drawn in whenever doing press ups, wow what a difference! Now i activate the core multiple times per day, lifting shopping, getting things out of the car boot, carrying buckets of water, etc even walking the dogs!
@jamesjameson4566 No disrespect intended bud, but your questions suggest that you haven't watched the full video or have not got your head around what is being taught here. My advice is to watch the video, follow the steps that are recommended and learn core activation. Then you will have the knowledge to answer those questions for yourself.
I’ve hurt my back several years ago, and have struggled. I am starting today. I was seeing a physical therapist, and did not get any relief. I’m hopeful this will help give me life back.
After many visits to physio and osteo and many more hours trawling youtube for lower back pain solutions, this has to be the most effective and immediately recognizably effective technique to alleviate the back pain ive been experiencing for years 🎉 Thank you so much 😁😁😁
I do Yoga and the breathing exercises but explaining how important the TVA muscles are when doing the breathing exercises and why is key I think. The breathing exercises have other purposes but there is never an emphasis on why they are so important to strengthening the abdominal muscles which in turn will relieve the back pain that many have. It's like giving a recipe to help you but leaving out one of the most important ingredients. Really good teachers are worth their weight in gold.
So I had 2 c-sections, with my 2nd child being over 9lbs. My abs were absolutely destroyed. I have struggled with pain and stability for so long, almost to the point of being a fall risk. I just did the basic breathing and tightening, and almost instantly my low back pain was decreasing. Thank you for the information. 🙏💜😊 can't wait to see what happens in a month of focusing on my TVA's, and pelvic stabilizers. 🤞🙏💜😊
I feel you momma, I had 2 almost 10 pound babies in 2 years, the last being a c section. I also had SPD with both pregnancies, my pelvis was actually shifting and rubbing bones together in the front. Im having pelvic floor dysfunction now, and it’s a long journey. How are things going now?
Oh my, this was eye opening. Thank you. I have been struggling with low back pain for about 8 years. For almost my whole life I made a practice of sucking in my stomach in response to society's pressure to look thinner. When I retired, I basically said "screw it", I'm not doing that anymore, and within 2 years the back pain started. I had always attributed that to age, slowing down, and less walking. Well, I guess I'll be going back to pulling in my stomach for the sake of my stupid back. Smh, it feels like we are put together with chicken wire and chewing gum. This body is so frustrating!!!
Thank you. Abs and lower back exercises does not work my core. I knew intuitively that it was to do with the muscles you can't see but i didn't know how to activate them. Now i do😊
Awesome video! Finally I found the answer to what was driving me crazy. I got into strength training about a year ago and would get lower back pain pretty frequently but not always. I lifted car tires recently and "through my back out"... same kinda pain, a 'weakness' pain, like something failed. But I have been doing weights and "planks" so like WTF?? This is it. I am going to try this tomorrow when doing my lifts. I feel confident this is the answer - THANK YOU!!
Jesus, I wish I’d found this sooner. I’m currently dealing with what I’m pretty sure is an abdominal muscle strain from a particularly violent sneeze while I was laying flat on my back. I’ve been having hip, knee, and low back pain for months leading up to this. Everything is pointing to weak TVA. I’ve been doing hamstring / quad stretches, stretches for costochondritis, etc. for literally a couple of years now. I think this entire time, the core muscles were the root cause of the issue. Once this bullshit strain heals up, I’m gonna start in on your advice here.
Listening to all the trainers that kept saying "draw your belly inn" and overtraining with that mindset is what gave me chronic back injuries in the first place! Focusing on maintaining the expansion around my waiste as i breath out will instead bring the belly inn in a way so that it's much more stable. Or "cough with your stomach" are much better ways of explaining it than drawing in. Core preasure is kinda created by different layers of muscles drawing in and pushing out at the same time, so the order of activation is important. Once I stopped thinking about drawing inn and instead focused on maintaining the expansion breathing all the way out I stopped getting intense back pain.
recently looked at squat university video about core stability exercises and discovered this way of bracing a core - that abs should be pushed "to the sides" when it's flexed instead of being pushed out. So I guess this way of breathing \ bracing should be used in most exercises
Thank you so much! Neutral spine is the foundation of every exercise and it's so easy to forget. We are just hurting ourselves attempting exercises with a crooked spine. We are training our muscles to work against us, not for us 😁😊
Dude, easily the best video for this on TH-cam. I have diastasis recti as a male and it’s hard to find a good workout to fix it, I’m on day 1 and feeling hopeful! Hope this works to help engage my core better and stop my back reliance, thanks!
I know you said you're a dude, but you should check out Pregnancy and Postpartum TV. The host suffered from DR from pregnancy, and has workouts that are specifically for recovering from DR. Doesn't matter what your sex is, we are all human and have anatomy that is more similar than it is different.
Me too. I got given exercises by a NHS physio but never really understood ‘engaging my core’ until this video. This has been the platform for me (combined with other core and back exercises) helping almost eliminate back pain in the last year and I’ve seen improvements to the stomach bulging that happens with diastasis recti also in the last year.
Thank you for this informative video. I recently threw out my back on a job (I do manual labor with a lot of lifting). The pain was so bad in my lower back I could barely move without aggravating it. Thankfully my son was with me and we were able to finish. Any movement made me wince in pain. I got some relief later in the day by doing yoga stretches for a little over an hour. It still hurt but not as bad. When you said the TVA is our “natural weight lifting belt” it made total sense because in tbe days after my injury as I was recovering, I wore a weight lifting belt which significantly minimized the lower back pain because of the added core stability. In the morning before work, I also did extra sets of “cat, cow” yoga stretches which extends and contracts the lower back area as you pointed out - and it helps a lot. The value I got out of this video is a better understanding of how the TVA works and being mindful/strategic to engage it when I think my lower back could be impacted. Thanks again, Doc!
Holy shit! Threw my back out yesterday feeding my dogs (SMH). Watching this video from my couch, I attempted to “draw in” my abdominal area & yeeeeeeooow!!!! Such intense pain! I’ll be incorporating this into my weekly abdominal workouts…as soon as I’m able to do more than just hobble. Thanks so much for this information!
Oh ya, this works. I've been having back trouble for the past 3 years and I lift heavy at my job. Have been trying this for 1 day and no back pain. Just had a dream that I was in the Olympics.
How can ever thank you - going to get the wife to do these as well thank you thank you !! may 11 2023 going to do this exercises - cause when I pick up any weight like 4 bricks ( chimney bricks ) walk two week - I have terrible pain in the throat - thought this was acid - but had to stop and rest for a feel minutes - then go back and pick up 4 brinks again and had to stop again - my brother had to load the trailer himself - going to try this again after a week and see if things change for me along with some other core exercises thanks - done this exercises with you and woooooo surely can feel it in my back and the front of my belly !!
on top of the advice in this video, I'd also really urge people to be aware of their hip flexors. I have tight hip flexors and suffered really bad sciatica, also caused by dessicated discs in my back, but stretching my hip flexors and posterior muscles has eased that sciatic pain. Especially if you're sitting for long periods, you really want to strengthen and stretch your hip flexors and posterior muscles. Your hip flexors will pull your hips back and in turn forces your uppser body forward and can have significant impact on your postures. People will stretch their back but if you push your hips forward you'll actually really feel that difference and an ease go through your back. Essentially, the core, hip flexors and muscles around your shoulders are all key to preventing back pain and maintaining a good posture will support you as you'll engage your core. Thanks for the video
Thanks for this video doc. I had an L4-L5-S1 fusion ten years ago that has slowed me down but I do try to stay as active as I can. I can do a little of an ab workout and I still am a weight lifter. I use the elliptical a few times a week and love that machine. I will incorporate this exercise as you've shared.
Glad I found your site. pushing 70, workout 4 days at gym lifting, along with morning yoga and hiking/biking. Just last week was moving furniture, and the next day my lower spine was sore, and I could not figure out why. ( I was whining to my poor wife about it for hours). LOL. I have been doing the Cat-Cow Stretch (Chakravakasana), (on all fours, flexing hip/lower back up and down), and this helps, but your advice on just pulling the ab wall, works great. Thanks, and look forward to more pod cast for old farts like me.
Great advice. I just learned about this and "activating my core" before I lift or move things is a game changer. It really does work. Sux it took me like 30 years to figure it out. So it's cool you put this out there for people. Thank you
I've been looking at alot of these types of videos, due to old injuries (shoulder and knee). Seen a physical therapist 2 years ago. Im not taking this more seriously and I have a set goal of having a healthy body again. Never too late I guess. Getting better MMC in general due to excercises and understaing body anatomy, doing my exercises more regularly etc. I need better control and strength in my core, although my posture has improved alot. Regarding bracing your core (which I interpret hes talking about) from what I understand, your actually not trying to suck the belly button in. When you brace your core, before a squat or a deadlift, a way to feel and see that you brace your entire core, is to hold your hands at the sides of your stomach, if you brace correctly they will actually move out abit, and too the sides. If this is about strengthening those deeps core muscles, suckin in the bellybutton while having a neutral spine, maybe this is correct. Im not saying its right or wrong like I know the facts. Just voicing how I interpret things, and Im very open to have someone explain this to me!
Peoples who knows this core science can only understand your so much struggle with full determination and huge stamina of voice with great gestures I gives you 200 out 100 points, I a Nephrologoist but have gr8 interest in skeleto- musculo- rheumatoid body structures, as I am Muslim believes in only one Aalmighty Allah and He made Human, the perfect but most delicate, it's on him where He wants? Sorry sir for some out of topic comments, don't mind, I follow you a lot you have much experience, I am 56 and for last 18 months suffering from B/L foot drop, and spontaneous burst of my right lung with 6 months chest tube multiple times. Thank you very much May God bless you ever.
Thanks very much I’m into my 60s now and have problems with bulging discs and wish I new about this when I first started having back issues but better late than never.
These are called vacuums. I saw an old film of Arnold doing these. The muscle tension, also called “tonnis”, is represented. Some people have a distending abdominal wall just standing relaxed or sitting. The natural tone of musculature I believe is called “intrinsic viscoelastic tension”. The muscle has a natural tension in it. Without tensing the muscle. This is a product of working your muscles and moving. This is what stabilizes your body. This is a great video. Have you ever just seen someone where their arms and leg muscles are just smooth and slack? No real amount of fat on them just smooth and slack.
Repetition is the mother of learning, so throughout this video I kept engaging my TVA with you. I saw the various comments about how it wasn’t concise, and I get what they are saying. However, I felt like I got a workout and began to sweat a little. This is NOT a bad video, and I am glad that I found it! My trainer would have me “suck it in” during certain exercises, but I never understood why and I only did it during those exercises. So, I neglected this maneuver. I would love to hear your recommendations on how many times a day, how many reps, etc.
This is exactly what ive been doing "automatically" ever since i threw my back out six months ago. I tighten my core just like this whenever i exert myself (sneezing included!) 😅
Thank-you, watching this just saved my back and my sanity! I am a 66-year-old man. I thought I was in good shape doing my sit-ups, leg lifts, and crunches to strengthen my core. I got up the other day from bed feeling fine. I turned to pull up the sheets to make my bed and something popped in my lower back, and I felt pain. It was familiar so I realized my pelvis was tilted and I was in trouble! This video showed me what I need to be doing now that I have aged.
After this I strongly believe in intuitive eating and exercising. I naturally knew during my yoga/stretch recovery time to get on all 4s and I was working my trans without even knowing. The body and brain are amazing. Thanks for the easy to understand video.
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Do you activate TVA while doing ab workouts?
I guess another question, maybe a better one. Is there any exercise or movement you don’t want to activate the TVA prior to?
I have a hernia on my left side, should I forget about stomach excercise?
If was only about The TVa, it would be the answer, it's more complicated than that. But you're the expert not me, your core starts at the pubic bone ends at the corpus callosum.
And this is why I love the internet. Good people helping other people.
THIS WAS IT!!! This was the missing piece!!! Ive been working out for the past 3 years off and on. In the past I've been discouraged and stopped due to muscle imbalances and lower back pain. I knew it had to do with my core but no matter how much I trained the pain would randomly come back. I can feel the difference immediately after performing these excersies! I can finally feel my glutes when I walk as well. Thank you SO MUCH!!!! This information changed my life forever
Had to come back to add that I just sneezed a few mintues ago but before I did I activated my transverse abdominis, NO BACK PAIN THIS TIME GANG LOLLLLL!!!
Must have felt so amazing to finally sneeze without pain. I'm very happy for you that you're feeling better.
Same happy 2023 conquer your goals
@@ChubsPuffs 😲
Placebo effect maybe???
🎯 Key Takeaways for quick navigation:
00:00 🏋️ Core stability is essential for preventing back problems, but many struggle with activating their core muscles effectively.
01:15 🍎 The core encompasses more than just the abdomen; it extends from the head through the spine to the tailbone.
03:01 💡 The Transverse Abdominis (TVA) is the innermost layer of the abdominal wall and acts as a natural weight belt for spinal stability.
03:38 👉 Activating the TVA is crucial for stabilizing the low back and preventing injuries during various activities.
05:17 🐢 The "drawing in" maneuver helps activate the TVA; it involves pulling the belly button in towards the spine to engage the muscle.
08:46 🔄 Consistent practice of drawing in will lead to an automatic response, protecting the spine during exercises and daily movements.
09:27 ⚠️ Many people experience back injuries because they focus solely on traditional abdominal exercises and neglect activating the TVA.
Made with HARPA AIni
Great job.
love
AI did this??
This explain why i´ve been having knee, foot and hip problems all my life!!!! As well fatigue , stiffness and imbalance... dear god how much easier and how the quality of life gets when your spine and coure is activated! Movement is everything!
I discovered the importance of engaging my abdominal muscles when my back problem first arose. I diligently practiced it for a few days, but eventually, it slipped from my mind until the back pain resurfaced. I attempted various stretching exercises for the psoas, hamstrings, calves, and more, as well as core training, yet the fatigue in my back persisted. It was then that I came across your video, in which you passionately explained the significance of the "drawing in maneuver." To my astonishment, once I started incorporating this technique, I found myself capable of completing my tasks. Your enthusiasm is contagious, and your message made a profound impact on me. Thank you, Doctor.
4:02 for anyone who doesn’t want to wait.
omg thank you, was getting so annoyed with him rambling the same thing over and over lol
Ugh thank you!
patience my friends, it is a choice…………not a gift! 😂 (insert wise man voice here)
I appreciate your helping us cut to the chase. I plan to go back and listen to the whole thing, but right now I want the gist. He gives wonderful explanations if you have the time.
Lol i get it, but some people are just ungrateful of this great free information
I know this video is 4 years old, but another important thing that many people don't consider is that when you do the "drawing in" maneuver, (which is interestingly one of the steps of the Vasalva maneuver) you also can and should actively engage your pelvic floor muscles, (your pee and poop start and stop muscles, lol, since i also had to look up what the pelvic floor muscles were) because this plus your diaphragm are the bottom and top of the core musculature, which, along with your fascia, creates a solid "barrel" or framework inside of you that your other muscles can pull upon with more strength and stability. When I flex my entire core and walk around, I can literally feel my arms and legs getting stronger and easier to move,and when I relax my core. And if you do it right, you can continue to breathe normally even with your diaphragm actively engaged because it IS designed to be actively engaged when breathing.
How long do you do this for? Wondering if you could this in sets and for how long?
How can you do all this and breathe and excercise all at same time, any advice
great tip thanks
This is why i have trouble pooping. 🤫
Even more simple, pull your gut in whenever exercising. It's kinda hard at first but you'll totally understand the difference within almost no time at all.
EXCELLENT VIDEO!!!
And squeeze your glutes together. Instant difference
Years ago in boxing training we always talked about this as “engaging your core”. This is great info and a helpful reminder for folks who have anterior pelvic tilt! Engage your core and your pelvis naturally pulls in the proper direction.
100% works always belly in when doing something lifting,running,walking,turning plus vacuums exercice daily and no more lower back for many of us!
Thanks for sharing!!
thank you. I hope there are many new beginners watching that video.
You are welcome!
This seems to be doing the same thing as laying on my back, knees bent, and pushing your low back into the floor and holding. That was an exercise given to me by a chiropractor years ago. Time to get doing this again.
No it isn't. You are describing lumbar flexion. The TVA produces no movement, because it's a stabiliser. Flattening your lumbar spine into the floor is a very different prescription.
Thank you for sharing Dr. I tried and incorporated this. It has made a wold of difference. Too bad that you no longer make videos, this particular video helped me and I'm sure you have more knowledge to share that can help others
OMG! I was in pain for 7 months I did everything physical therapy, chiropractors, pain meds, stretching, icing,spinal decompression. I tried this exercise and by day four I noticed I could bend forward my hips and lower back wasn’t hurting as much. I’m going to keep this up hopefully it continues to help my back
Great to hear. Thanks for sharing.
Wow great description of how to trully activate the TVA , THANKS FOR THE REMINDER
I am so happy you have found pain relief! I hope I get that soon
May I ask how many times did you do this a day?
This was well explained dont listen to comment about getting to point. Many examples. Diagram. It was perfect some people dont understand the concept of teaching.
Thank you !!! You are the First strength trainer to clearly explain physical therapy terms by demonstration and explanation
I believe you have found your niche to set you apart from other trainers!!
Others will say posterior rotation assume the we all understand “ what does that mean”
Please continue to do this especially before the exercise.
We appreciate your feedback. Thanks for watching
The detailed information you expressed in this video is golden my friend! No wonder my back has given out so many times in normal activities, or just sneezing like you said! I just found out about TVA activation in the last week! This information should be posted in every gym and chiropractors office. Excellent video! Thank you! 💯
Thank you
@@MoveWellLiveWell Cheers!
This is gold! I never heard from "professionals" transverse abdominis or even how to activate it. Thank you.
Doc...You are spot on. I do this daily with great results. I'm 72 and feel very fit. Avid golfer which you need core strength.
You still with us...? 😢
@@user-tq6fx7tl7e lmao
@@user-tq6fx7tl7eHe is sportsman and positive person. But what about you ? are you still with us ? are you done with covid ? as covid does not recongnize age.
That's exactly what I needed to hear, our core does start at the top of the head. Thank you.
I'm a PT. I've seen other PTs say this is wrong. I've insisted for years that this is indeed one of the enst ways to improve core stability and Tra activation. I'm a cyclist with an unstable spine. When I do this maneuver sustained while on the bike, back pain disappears. When I let it go... Back pain comes back. This is a critically important exercise in my opinion. Good video.
As a PT you should know the science and you are wrong. Read The Myth of Core Conditioning by Eyal Lederman and the original TVA work by Richardson and Jull, Hides. This advice is wrong. TVA recruitment is under autonomic control. It must activate before movement. It cannot work as an effective stabiliser by voluntary recruitment/Hollowing. You would need fine wire copper elactrodes an ultra sound scanner and a lab to retrain a dysfunctional TVA, ie you would ahve to doe the same clinical trials as zRichardson and Jull. It's embarrassing that you don't know this stuff. Why would I pay you to increase my risk of back injury? Physiotutors on TH-cam has an intelligent, fully informed video on this misunderstood issue. Wise up; your clients deserve better from you.
@@1unsung971 explain to me then why TRA activation eliminates my back pain while cycling. You obviously know more than I do about my personal experience. Explain it to me.
I've read all the above bud. I've seen all the research. Obviously, you need to do a little more work understanding how to apply research. I'd also suggest looking up empiricism vs rationalism. I'd also suggest looking up Stuart McGill's big three.
If you respond to this, the only thing I want to hear from you is an explanation why manual TRA activation eliminates my back pain, since, you know, it doesn't do anything, right? If you can't explain that then don't bother responding.
Also this has been repeated with multiple cyclists with the same back pain I've interacted with. Not a one off.
Also, ya know, all the comments below reporting how this exercise helped them... There's that too.
@@kaufmanat1 Thanks for your reply. It will obviously be difficult to answer your intelligent question in the limited space afforded by this forum. I can email you if you wish to continue the engagement. One possibility is the placebo effect, which can never be overlooked in anecdotal cases like you describe. Other explanations are many fold; increasing the tension of TVA will exert an extension moment on the lumbar spine. This may be sufficient to reduce the lumbar flexion that is unavoidable in road cycling (you are a Tar Baby, right? The manouevre described in the video also changes resting tension in the diaphragm and the intercostal intimae. The pelvic floor must also be considered, which in embryological terms is part of the "Back Body." See Phillip Beach's work on Muscles and Meridians. I look forward to continuing our exchange if you are keen. There's a lot more depth to the issue than this video suggests. Like you I am a cyclist. Like you I am a PT. I have 35 years of corrective coaching and I have only twice failed to ameliorate a lower back condition; stenosis is irreversible. How's your training? Are you following the Giro? Go well.
I’m a PTA. Enjoying this. I would agree that it could be helping and just not be explained correctly. That’s the most likely scenario.
@@1unsung971what are your thoughts on PRI and chronic pain and posture issues in relation to breath and proprioception. Are you familiar with PRI?
Thank you for the clarification. You painted a picture for me that made years of misunderstanding and why I continue to have back pain so clear. I would pull in my abs with activities assuming it was my core. With the help of this video, I now realize I wasn’t pulling in my core at all. Thank you!
I am now in my 60's and I am no longer able to do sit ups etc properly, this exercise makes sense to me without hurting my lower back but at the same time still allows me to work my stomach muscles. I really appreciate this knowledge.
Yep!
start doing planks from your knees as well.
Wow thank you this is huge and only you have brought this to light. I've never seen it before and I've been searching for a long time
You're very welcome
The visual and demonstrative cues are so important. Many therapists use mostly verbal cues and many people are not audio learners.
Thank you so much Doc. I had abdominal surgery at 12 for a ruptured spleen and feels like I've been sitting my whole life. I'm 45 now, active and look fit but my back locks up on me doing the simplest of tasks. Been to many physical therapist, chiropractors and trainers. It felt like no one gave me anything to strengthen my internal weakness or even believed me because I may look fit on the outside. This is a life changer and I will keep at it. I need to.
💯
1 video in 32 years change your life,,,wow that’s awesome
I can relate to you, had both a ruptured spleen and appendix 15 years apart from eachother. Spleen at 6, appendix at 21. I’m 31 now and having a weak core affects everything. I believe having surgery to get in those areas disengaged the muscles surrounding them, which is the transverse abdominus.
God bless TH-cam content like this. Happy for you 💪🏾
One of the best videos I’ve seen on TH-cam about the topic Thank you so much
Just going through a few days of back pain , lower right side . This really put things into perspective , thank you !
How is it doing? And what helped you if its better?
Thank you for sharing this.
Thanks for this. A good video, well explained and demonstrated.
This was me a while ago, doing sit ups, having back issues from simple movements and mystified why traditional abdominal work. wasn't strengthening my core! 🙈
Then I did plank with tummy drawn in, and it produced exactly the effect described in this video. Next i focused on tummy drawn in whenever doing press ups, wow what a difference!
Now i activate the core multiple times per day, lifting shopping, getting things out of the car boot, carrying buckets of water, etc even walking the dogs!
Is this possible to do while breathing and while excercising, like doing crunches? Any advice
@jamesjameson4566 No disrespect intended bud, but your questions suggest that you haven't watched the full video or have not got your head around what is being taught here.
My advice is to watch the video, follow the steps that are recommended and learn core activation. Then you will have the knowledge to answer those questions for yourself.
I’ve hurt my back several years ago, and have struggled. I am starting today. I was seeing a physical therapist, and did not get any relief. I’m hopeful this will help give me life back.
After many visits to physio and osteo and many more hours trawling youtube for lower back pain solutions, this has to be the most effective and immediately recognizably effective technique to alleviate the back pain ive been experiencing for years 🎉
Thank you so much 😁😁😁
I teach people about the TVA in my Yoga classes all the time. You gave me some nice ideas how to teach even more about it. Thanks
Thanks for watching
I do Yoga and the breathing exercises but explaining how important the TVA muscles are when doing the breathing exercises and why is key I think. The breathing exercises have other purposes but there is never an emphasis on why they are so important to strengthening the abdominal muscles which in turn will relieve the back pain that many have. It's like giving a recipe to help you but leaving out one of the most important ingredients. Really good teachers are worth their weight in gold.
Still coming back regularly to this set of exercises….thank you
Thank you this is the first video where I can actually understand and feel what you are explaining.
Thank you for watching.
Wow!!! Showing us the a anatomy diagram and the the muscles effected by the exercises is truly educating us!! I am subscribed 👍
Thanks for subbing!
So I had 2 c-sections, with my 2nd child being over 9lbs. My abs were absolutely destroyed. I have struggled with pain and stability for so long, almost to the point of being a fall risk. I just did the basic breathing and tightening, and almost instantly my low back pain was decreasing. Thank you for the information. 🙏💜😊 can't wait to see what happens in a month of focusing on my TVA's, and pelvic stabilizers. 🤞🙏💜😊
How are you doing? Do you see improvement yet? I ask because I also had 2 csections with large babies so I’m dealing with the same thing.
Same here! Update us please
I feel you momma, I had 2 almost 10 pound babies in 2 years, the last being a c section. I also had SPD with both pregnancies, my pelvis was actually shifting and rubbing bones together in the front. Im having pelvic floor dysfunction now, and it’s a long journey. How are things going now?
Oh my, this was eye opening. Thank you. I have been struggling with low back pain for about 8 years. For almost my whole life I made a practice of sucking in my stomach in response to society's pressure to look thinner.
When I retired, I basically said "screw it", I'm not doing that anymore, and within 2 years the back pain started.
I had always attributed that to age, slowing down, and less walking.
Well, I guess I'll be going back to pulling in my stomach for the sake of my stupid back.
Smh, it feels like we are put together with chicken wire and chewing gum.
This body is so frustrating!!!
Thanks for watching.
Damn, sceptical as hell. Then I got down and did it. I have NEVER felt my abs and core like that...amazing!!!
Thank you. Abs and lower back exercises does not work my core. I knew intuitively that it was to do with the muscles you can't see but i didn't know how to activate them. Now i do😊
Awesome video! Finally I found the answer to what was driving me crazy. I got into strength training about a year ago and would get lower back pain pretty frequently but not always. I lifted car tires recently and "through my back out"... same kinda pain, a 'weakness' pain, like something failed. But I have been doing weights and "planks" so like WTF?? This is it. I am going to try this tomorrow when doing my lifts. I feel confident this is the answer - THANK YOU!!
Jesus, I wish I’d found this sooner. I’m currently dealing with what I’m pretty sure is an abdominal muscle strain from a particularly violent sneeze while I was laying flat on my back. I’ve been having hip, knee, and low back pain for months leading up to this. Everything is pointing to weak TVA. I’ve been doing hamstring / quad stretches, stretches for costochondritis, etc. for literally a couple of years now. I think this entire time, the core muscles were the root cause of the issue. Once this bullshit strain heals up, I’m gonna start in on your advice here.
Listening to all the trainers that kept saying "draw your belly inn" and overtraining with that mindset is what gave me chronic back injuries in the first place! Focusing on maintaining the expansion around my waiste as i breath out will instead bring the belly inn in a way so that it's much more stable. Or "cough with your stomach" are much better ways of explaining it than drawing in. Core preasure is kinda created by different layers of muscles drawing in and pushing out at the same time, so the order of activation is important. Once I stopped thinking about drawing inn and instead focused on maintaining the expansion breathing all the way out I stopped getting intense back pain.
recently looked at squat university video about core stability exercises and discovered this way of bracing a core - that abs should be pushed "to the sides" when it's flexed instead of being pushed out. So I guess this way of breathing \ bracing should be used in most exercises
Thank you so much! Neutral spine is the foundation of every exercise and it's so easy to forget. We are just hurting ourselves attempting exercises with a crooked spine. We are training our muscles to work against us, not for us 😁😊
Thanks for the explanation! Great video.
Dude, easily the best video for this on TH-cam. I have diastasis recti as a male and it’s hard to find a good workout to fix it, I’m on day 1 and feeling hopeful! Hope this works to help engage my core better and stop my back reliance, thanks!
I know you said you're a dude, but you should check out Pregnancy and Postpartum TV. The host suffered from DR from pregnancy, and has workouts that are specifically for recovering from DR. Doesn't matter what your sex is, we are all human and have anatomy that is more similar than it is different.
Did it eventually help in the longer run?
No it's not. It's wrong. See physiotutors for the Myth of Core Conditioning
Me too. I got given exercises by a NHS physio but never really understood ‘engaging my core’ until this video. This has been the platform for me (combined with other core and back exercises) helping almost eliminate back pain in the last year and I’ve seen improvements to the stomach bulging that happens with diastasis recti also in the last year.
This is old but just know your still helping people.
Thank you for this informative video. I recently threw out my back on a job (I do manual labor with a lot of lifting). The pain was so bad in my lower back I could barely move without aggravating it. Thankfully my son was with me and we were able to finish. Any movement made me wince in pain. I got some relief later in the day by doing yoga stretches for a little over an hour. It still hurt but not as bad. When you said the TVA is our “natural weight lifting belt” it made total sense because in tbe days after my injury as I was recovering, I wore a weight lifting belt which significantly minimized the lower back pain because of the added core stability. In the morning before work, I also did extra sets of “cat, cow” yoga stretches which extends and contracts the lower back area as you pointed out - and it helps a lot. The value I got out of this video is a better understanding of how the TVA works and being mindful/strategic to engage it when I think my lower back could be impacted. Thanks again, Doc!
Thank you so much, I knew this intuitively and forgot and encountered injury. You're a doctor!
Holy shit! Threw my back out yesterday feeding my dogs (SMH). Watching this video from my couch, I attempted to “draw in” my abdominal area & yeeeeeeooow!!!! Such intense pain! I’ll be incorporating this into my weekly abdominal workouts…as soon as I’m able to do more than just hobble. Thanks so much for this information!
Recovering from 3 lower back injuries including pinched nerves. I am now adding this to planking. THANK YOU
Thanks for watching!
thanks loads, Your enthusiasm is contagious.
Oh ya, this works. I've been having back trouble for the past 3 years and I lift heavy at my job. Have been trying this for 1 day and no back pain. Just had a dream that I was in the Olympics.
Best explanation of the core I have ever heard 😊
Thank you... the tension in my low back is instantly gone
This gentleman is speaking truth!! 💯
How can ever thank you - going to get the wife to do these as well thank you thank you !! may 11 2023 going to do this exercises - cause when I pick up any weight like 4 bricks ( chimney bricks ) walk two week - I have terrible pain in the throat - thought this was acid - but had to stop and rest for a feel minutes - then go back and pick up 4 brinks again and had to stop again - my brother had to load the trailer himself - going to try this again after a week and see if things change for me along with some other core exercises thanks - done this exercises with you and woooooo surely can feel it in my back and the front of my belly !!
Thanks man. I have been trying to fix a lower back issue for a long time. Hope it works.
Thank you. Best exercise for my stubborn core! Makes so much sense! God bless you 🌺
Excellent exercise!! Make it a way of life. Thank you.
Utterly fantastic! WHAT A USEFUL AND informative video, expertly delivered in one take! 💪😎✌🏼
Glad it was helpful!
Live it! Thx 🙏🏻 your a blessing! Your explanation & knowledge is amazing.
on top of the advice in this video, I'd also really urge people to be aware of their hip flexors. I have tight hip flexors and suffered really bad sciatica, also caused by dessicated discs in my back, but stretching my hip flexors and posterior muscles has eased that sciatic pain. Especially if you're sitting for long periods, you really want to strengthen and stretch your hip flexors and posterior muscles. Your hip flexors will pull your hips back and in turn forces your uppser body forward and can have significant impact on your postures. People will stretch their back but if you push your hips forward you'll actually really feel that difference and an ease go through your back. Essentially, the core, hip flexors and muscles around your shoulders are all key to preventing back pain and maintaining a good posture will support you as you'll engage your core. Thanks for the video
I actually feel relief doing the technique
Thanks for this video doc. I had an L4-L5-S1 fusion ten years ago that has slowed me down but I do try to stay as active as I can. I can do a little of an ab workout and I still am a weight lifter. I use the elliptical a few times a week and love that machine. I will incorporate this exercise as you've shared.
This is exactly what I needed. Thank you.
Thank you so, so much! Such a lovely energy you have😊
You are so welcome!
This sounds very helpful for women that have given especially via C- sections.
Yeah, this really helps!
love the way you talk so animatedly and very motivating with real care
This is really good! Few talk about the real way to build the core.
Love your videos and your enthusiastic style is contagious!! Thank you!!
Us old time trainers call this vacumes I do them before every training session and they really do strengthen the back
Glad I found your site. pushing 70, workout 4 days at gym lifting, along with morning yoga and hiking/biking. Just last week was moving furniture, and the next day my lower spine was sore, and I could not figure out why. ( I was whining to my poor wife about it for hours). LOL. I have been doing the Cat-Cow Stretch (Chakravakasana), (on all fours, flexing hip/lower back up and down), and this helps, but your advice on just pulling the ab wall, works great. Thanks, and look forward to more pod cast for old farts like me.
Great advice. I just learned about this and "activating my core" before I lift or move things is a game changer. It really does work. Sux it took me like 30 years to figure it out. So it's cool you put this out there for people. Thank you
Same here!
I've been looking at alot of these types of videos, due to old injuries (shoulder and knee). Seen a physical therapist 2 years ago. Im not taking this more seriously and I have a set goal of having a healthy body again. Never too late I guess. Getting better MMC in general due to excercises and understaing body anatomy, doing my exercises more regularly etc.
I need better control and strength in my core, although my posture has improved alot.
Regarding bracing your core (which I interpret hes talking about) from what I understand, your actually not trying to suck the belly button in. When you brace your core, before a squat or a deadlift, a way to feel and see that you brace your entire core, is to hold your hands at the sides of your stomach, if you brace correctly they will actually move out abit, and too the sides.
If this is about strengthening those deeps core muscles, suckin in the bellybutton while having a neutral spine, maybe this is correct.
Im not saying its right or wrong like I know the facts. Just voicing how I interpret things, and Im very open to have someone explain this to me!
Great video. Thanks for the comparison test.
Peoples who knows this core science can only understand your so much struggle with full determination and huge stamina of voice with great gestures I gives you 200 out 100 points, I a Nephrologoist but have gr8 interest in skeleto- musculo- rheumatoid body structures, as I am Muslim believes in only one Aalmighty Allah and He made Human, the perfect but most delicate, it's on him where He wants?
Sorry sir for some out of topic comments, don't mind, I follow you a lot you have much experience, I am 56 and for last 18 months suffering from B/L foot drop, and spontaneous burst of my right lung with 6 months chest tube multiple times.
Thank you very much
May God bless you ever.
Thanks very much I’m into my 60s now and have problems with bulging discs and wish I new about this when I first started having back issues but better late than never.
These are called vacuums. I saw an old film of Arnold doing these. The muscle tension, also called “tonnis”, is represented. Some people have a distending abdominal wall just standing relaxed or sitting.
The natural tone of musculature I believe is called “intrinsic viscoelastic tension”. The muscle has a natural tension in it. Without tensing the muscle. This is a product of working your muscles and moving. This is what stabilizes your body.
This is a great video. Have you ever just seen someone where their arms and leg muscles are just smooth and slack? No real amount of fat on them just smooth and slack.
Repetition is the mother of learning, so throughout this video I kept engaging my TVA with you. I saw the various comments about how it wasn’t concise, and I get what they are saying. However, I felt like I got a workout and began to sweat a little.
This is NOT a bad video, and I am glad that I found it! My trainer would have me “suck it in” during certain exercises, but I never understood why and I only did it during those exercises. So, I neglected this maneuver.
I would love to hear your recommendations on how many times a day, how many reps, etc.
This may be the game changer for me too! Thank you
I love your uninhibited passion. Great info, very useful thanks. Subscribed !
Awesome, thank you!
This is exactly what ive been doing "automatically" ever since i threw my back out six months ago. I tighten my core just like this whenever i exert myself (sneezing included!) 😅
Use that technique with the abroller my abs and upper back was very sore but it's worth the pain
Thanks for the sneezing example
Thank-you, watching this just saved my back and my sanity! I am a 66-year-old man. I thought I was in good shape doing my sit-ups, leg lifts, and crunches to strengthen my core. I got up the other day from bed feeling fine. I turned to pull up the sheets to make my bed and something popped in my lower back, and I felt pain. It was familiar so I realized my pelvis was tilted and I was in trouble! This video showed me what I need to be doing now that I have aged.
Very cool presentation, lots of much needed information. Thank you very much !
Thank you for watching.
After this I strongly believe in intuitive eating and exercising. I naturally knew during my yoga/stretch recovery time to get on all 4s and I was working my trans without even knowing. The body and brain are amazing. Thanks for the easy to understand video.
Explained clearly in detail. Thank you.
You are welcome!
Thank you, finally the transverse muscle activation simplified.
Going to give it a go recovering from herniated disc and sciatica nerve damage
How are you feeling now
You're such a neat guy, thank you!
Thank you too!
Yup! Also keep your ears over your shoulders when you stand or walk. And also smile and say hello to people when you walk by.
Finally! Someone explains how to do it
Thank you!!! New to your channel & you all are awesome!!
Great explanation! Was wondering how many times you are supposed to do this in order to make a difference?
Great video on something I learned to do decades ago. It’s kept my conic back condition at bay. Thanks for putting a name to it. Lol
Thanks for watching
This is gold! Love this technique. So easy to implement with your demonstrated video. Thank you!!
IT"S wrong
@@1unsung971 When I sneeze, always do this autoamatically. So it's wrong?