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TVA and Pelvic Floor

Difficulty Level :  Beginner  
Muscle Group(s) :  Abdominals
Core
Obliques
Modality :  Stability
Benefits :
  • This is the way in which you engage your inner unit. It is a contraction method that provides segmental stability to the lumbar spine during exercise.
Pre-Requisites :
  • If a Lower Crossed type of posture is noted (i.e., excessive lordosis), a proper stretching protocol (i.e., Psoas, Rectus Femoris, Superficial Erector Spinae) must precede loading of this exercise to ensure ideal lumbar spine lordosis and ideal stability through the Lumbo Pelvic Hip Complex.
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed and neutral spine angles.
Movement :
  • Contract the pelvic floor by imagining you are stopping the flow of urine
  • Hollow out the abdominals by 'drawing in' the belly button towards the spine.


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