Feature
Exercise: TVA Activation (4 Point Version)
A good functioning abdominal wall is important
for core control, spinal stability, and a good golf swing. A deep
muscle of the abdominal wall, the transversus abdominus (TVA), is
a postural muscle. When functioning properly the TVA helps contribute
to good abdominal function and overall stability. Below is an exercise
I commonly use to train this muscle... the TVA activation.
First, you need to adopt the proper posture.
As shown below, hands are directly under the shoulders and knees
are directly under the hips. The spine is positioned in neutral
posture. The yellow line indicates the points of contact a dowel
rod would hit if put on the back. The red arrow indicates the amount
of curve in the low back; this curve should be the thickness of
the back of your hand. Make sure the chin stays tucked. This
posture will be maintained throughout the entire exercise.
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Step
1: Breathing through your
nose, take a deep belly breath allowing your lungs to fill and
your stomach to expand downwards. |
| Step
2: Exhale slowly. Towards
the end of exhalation slowly draw your navel in towards your
spine. Hold this position for up to 10 seconds. Repeat steps
1 & 2 for up to 20 breaths (reps). Be sure to maintain spinal
posture throughout the entire movement. |
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