Abdominals

Contributed by: Marquette Physical Therapy

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Did you know there are 3 layers of our abdominal muscles? 

• On top there is the Rectus Abdominis, better known as the 6-pack muscle. This muscle does the “crunch” motion. 

• The middle layer is the internal and external obliques which run diagonally. These muscles side-bend and rotate the trunk. 

• The lowest layer is the Transverse Abdominis (TA) which wraps around the body like a cumberbun, attaching to the spine, providing stability. 

All three layers work together to move your trunk and support your spine. 

Why is it important to know these 3 layers?

Well, have you experienced back discomfort when performing abdominal exercises - even though we are told that it’s supposed to help back pain? Most abdominal exercises that are “popular” only focus on the top two layers. The transverse abdominis is frequently ignored; however, activating this lowest layer can be instrumental in providing stability and decreasing pain. 

Activating Transverse Abdominis: 

Think of the Transverse Abdominis as a cumberbun or a corset. To activate, pull your belly button in and up - gently - not 100% effort. You might even feel the tiny muscles in your lower back activate while you do this. 

If you have trouble feeling this, we can use the breath to help us: inhale first, then pair your exhale with pulling in of the belly button. 

This muscle does not need to be on 100% of the day, but should be active with most movement, lifting/carrying, transitions, etc. Our diets have caused inflammation in our guts which makes the brain-muscle connection of the abdominals weaker. Therefore, we do not automatically activate this as often as we should. You can be more intentional about this muscle throughout the day to increase stability of your spine to help with low back pain. 

Correlation with Pelvic Floor:

The transverse abdominis contraction works in tandem with the pelvic floor muscles. You can perform a kegel at the same time as the TA. This will also strengthen your pelvic floor. 

Try activating the TA more often especially when performing strength training!

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Dealing with pain or injury? Need help returning to activities you love? You do NOT need a physician’s prescription to see a physical therapist in the state of Kansas and yes, insurance still applies (check if your state has a similar practice law - in some states you still need a physician's prescription to see a PT). Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.

Marquette Physical Therapy Contact Information:

• Find us at: www.marquettept.com  

• Call us at 913-484-7632.

• Follow along on Instagram for more info and exercise ideas: https://www.instagram.com/marquettephysicaltherapy/