Finding muscles you never knew you had? Start with this one.

Starting any new activity is something of a journey of discovery, with exercise we frequently experience the "working muscles I never knew I had" effect.  This is a great part of any physical training plan, it focuses our attention on the working muscles, the sensations of effort and generally makes us more aware of our bodies abilities.

I think that one of the most important aspects of body awareness we can gain is awareness of our "core".  It's an often banded about phrase that many mistakenly attribute to anything that makes their abdominals hurt!  The core or inner-unit comprises three main elements, the Diaphragm, the Pelvic Floor and the Transversius abdominis (TVA).  Synchronised firing of these elements combine to stabilise the spine, allowing us to perform a wide range of movements and yet are an often overlooked element of a physical training programme (of any level).

So while we are finding muscles we never knew we had start with this one.  Start with the TVA.  It will save you a lot of potential back problems and allow you to greatly improve the quality of all your movements.

To find the TVA firstly lie face down on the floor and place your hand under your stomach so that the index finger is just beneath the belly button.  You will feel the weight of your stomach pressing down on your hand when you are relaxed in this position.  To activate the TVA simply imagine you are pulling the stomach away from the hand ever-so slightly, just enough to feel the pressure lift marginally.  Hold this position for ten seconds, breathing normally as you hold.  Relax and repeat.

With this new-found ability to identify and recruit the TVA your core training, injury risk and enjoyment of movement will benefit immensely.  If you need help with creating your very own strong core then http://www.on-the-bench.co.uk/exercise/corrective-exercise.html will be of great help to you..

Enjoy,

Neil.