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The transversus abdominus (TrA)



This exercise is used to strengthen the transversus adbdominus muscle - a stabilizing muscle of the lower (lumbar) spine. Often when we experience chronic or sudden low back pain it can be caused by a weak TrA. To locate this muscle, lie on your back with your

knees bent, feet flat on the floor. Take your fingers to the boney point at the top of the hip bones and in about three finger widths toward your belly button (see photo). Breathe in & out and then on your exhale draw your lower abdomen up & in. Slowly intensify the contraction until the TrA activation (contraction) is felt under your finger tips. Resume normal breathing and hold this contraction for 10 seconds. Slowly relax and repeat the exercise 10 times. Perform this session 2-3 times a day and practice this skill once an hour in a functional position. For example; doing the dishes, sitting in your chair at work, driving your car, etc.




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