Hey

Before we delve into all the core talk, I want to remind you that today is the FINAL DAY for the early bird discount on all winter 2025 yoga registrations. Click here to register and take advantage of the discount. 

Today's post revisits the deepest core layer to answer the big WHY: 

Why is engaging the correct abdominal muscles so darn challenging?

The Deep Dive: Transverse Abdominis In Focus

, you might already remember from the previous post that the deepest of the core muscles, the Transverse Abdominis, stabilizes the spine and pelvis all because it wraps around the torso and connects directly to the spine.

Core muscle development:

As part of our core musculature, the Transverse Abdominis develops and strengthens throughout early childhood as babies learn to control their posture, roll over, sit up, crawl and eventually stand and walk.

At that time, TA activation is reflexive. It turns on and off automatically to stabilize the spine before any movement takes place, just like magic. Bottom line: kids don't need to be reminded to "turn on the core." It just happens.

Believe it or not, some fortunate people retain this reflexive activation into adulthood. Read on to find out what happens to the rest of us.

Broken Reflexes: 

What happens when you have abdominal surgeries? Panic attacks? Chronic pain? Hormone swings?

It turns out that each of the events mentioned above has the potential to disrupt or even completely disconnect the reflexive action of Transverse Abdominis. Let's take a look at some other TA reflex disruptors.

TA Disruptors:

The TA disruptors are events and habits that interfere with the healthy function of the Transverse Abdominis. 

Pain and Injury: chronic pain or abdominal injuries/surgeries disrupt the normal, reflexive activation of the TA. Dysfunctional movement patterns caused by pain or injury can persist for a long time, even after the initial problem has been resolved. 

Poor Posture: poor posture can contribute to TA dysfunction because of altered, dysfunctional muscle movement patterns.

Inactivity: a sedentary lifestyle can contribute to losing reflexive Transverse Abdominis activation. Lack of regular physical activity decreases core strength, and the TA may become less responsive to postural demands due to lack of use. It is a use-it-or-lose-it situation!

What Can You Do? 

Short answer: a ton!

We can relearn to activate the TA. Specific exercises - like last week's TA Recruitment practice - can engage the TA consciously. Core stability rehabilitation programs can teach you how to activate the TA to improve its function and eventually restore this crucial core muscle's automatic, reflexive function.

Key Takeaways:

• TA is difficult to activate because it is a thin muscle sheath hidden deep inside our abdomen. This makes it hard to feel it. 
   
• TA is meant to work reflexively. This makes it hard to recruit it on purpose.
   
• Recovery is possible but requires effort and commitment. I know, sounds scary - but yet again, what is the alternative?
   

Now, let's practice!

Practice  - Relax, Then Recruit:

Below is the Transverse Abdominis recruitment practice from the previous post with a small topper-upper. I kept the instructions from before but added a prequel for those who struggle to find the right recruitment.

With your fingertips, find the bone edge at the front and top of your pelvis on both sides. Then, walk your fingers towards each other to feel the muscle underneath the skin.

With an exhale, "zip up" the muscle underneath your fingers as if you are trying to put on a pair of tight jeans. Imagine the two sides of your pelvis sliding closer together like doors of the elevator. Inhale to release. Repeat several times and notice sensations.

Here are some essential check-in points:

• Is your pelvis moving? 
• Are you contracting any other abdominal muscles? 
• Does your rib cage become tense while you try this exercise? 
• Are you tensing your chest, neck and throat?
• Is your butt clenched?
   

An answer to all these questions should be a NO. 

Another really great check-in is to contract your TA's and then try to breathe. You should be able to inhale and exhale fully while your TA's are engaged.

The topper-upper/ prequel:

Many of us carry patterns of guarding and tension through our abdominal muscles that make it nearly impossible to feel the small contraction of the Transverse Abdominis. If you are struggling with the TA recruitment you may want to begin with a relaxation practice. 

Try this: lie on your back with the knees bent. You may even want to put a bolster or a chair under your knees so the muscles of your legs can relax. 

Rest your palms gently over your bottom ribs. Now visualize your lungs expanding with your inhale - can your relax your chest, back and sides to allow the lungs to move freely in all directions? Look for 360 degree breath.

, I'd love to hear from you! Let me know what worked for you and what didn't!

Warmly,