The transverse abdominis
What is it and why does it matter?
Being the deepest core muscle on the front of the abdomen, the transverse abdominis originates in the thick fascia(connective tissue) in the lower back and wraps around the trunk and inserts into the front of the lower ribs, the pelvis, pubic bone and along the midline of the front body called the linea alba. This muscle is your body’s own natural corset. It helps to stabilize your spine and also helps to support your internal organs.
This muscle helps to support the spine and organs as you move your arms and legs. Research studies have shown that when there is a delay in activation of this muscle when you get ready to move your arms and legs can contribute to lower back pain. This muscle works in conjunction with the diaphragm to help regulate intra-abdominal pressure. As the diaphragm lowers, the size or volume of the abdominal area decreases. This creates more stiffness in the abdomen which helps to support the spine during movement. The TrA(transverse abdominis) helps to support the abdomen during this process.
How do I help people check this muscle and see how it is working?
Typically, I’ll start with someone lying down or semi-reclined. Prop the legs in a comfortable position so that your leg muscles don’t help in trying to activate the TrA. Sometimes, people will substitute with the glute muscles, the deep hip rotators, and the inner thighs. Also, people will hold their breath, engage the more superficial core muscles or flare their ribcage outward, so this is something else to be aware of when working with this muscle. To feel the TrA, there is one on each side of the body. The easiest place to feel this muscle is in the lower abdominal area. Place your hands just about an inch or so to the inside of the front of your pelvis. Your hands will be to the sides and above the pubic bone. Take a deep breath in and feel the belly expand. As you exhale, feel the belly pull away from your hands. Feel the abdomen draw inward away from your hands. Keep the hips relaxed, the thighs relaxed, and feel the lower ribs draw toward each other as well. Try to keep breathing while you are tensing the TrA instead of holding your breath to create tension in the abdomen. If you feel your hands being pushed away instead of feeling the belly draw inward, you may be overusing your external obliques muscles which are more superficial. Back off on how hard you are trying to tighten the core. This is a more subtle action, so give yourself grace and time to practice. It may not be perfect at first. Soften into the practice without force. Over time, you will notice a change in the ease of finding these deeper core muscles.
If you are having a hard time feeling what this muscle is doing, I will invite you to try activating the TrA while on your hands and knees. If you want to try, get on your hands and knees and first, find a neutral position in the lower back, not too much arch and not too flat or rounded. Then, allow the belly to relax and drop on the inhale. On your next exhale, pull the belly back up while maintaining the neutral spine. Since you can’t use your hands here to feel the muscles, visualize the muscles and feel the drop and pull of the belly.
To engage the TrA, start with diaphragmatic breathing(breathing with the belly rising and falling with the lower ribcage expanding to the front, sides and back). It will naturally contract on the exhale. To increase the activation of the TrA, try a more forceful exhale, like you are blowing out through a straw. You may be able to feel those muscles a little better with this. As you get more comfortable with knowing how to engage the muscle, you can experiment with different positions such as when you are sitting unsupported, standing, walking, or with any activity.
Take good care,
Sharon