Principles of Core Stabilization

• The deep corset muscle (transverse abdominus) works to stabilize and control movements occurring at each individual joint in your spine
• The transverse abdominus (TA) is a thin, small muscle that wraps from your spine to the front of your abdominals….like a corset.
• During an episode of low back pain, the TA loses activation and coordination which can result in further pain and higher rates of re-injury…therefore, it is necessary to initiate an early training program in order to reduce the risk of further injury

How can you activate the TA

• Contract your pelvic floor muscles (ie. Pretend to stop the urine midflow).
• You can feel the muscle working if you put your hands just above the bony bits at the front of your hips…the contraction should be slow and gentle
• Try to hold the contraction for ___ secs while you slowly breathe in and out.
• Remember….keep breathing!! Practice as often as you can throughout the day while standing, sitting, bending, getting up from a chair and walking