This is the first article in a series of articles to follow. In this article, I will discuss one of the main pillars in the stabilization of the lumbar spine muscles and the role of back pain, as well as the specific exercises that should be done to prevent and speed up recovery from your back pain. up You should make these exercises a part of your daily routine as well as brushing your teeth.
Words of wisdom before doing these exercises:
· Consult your doctor before starting an exercise program or if you are experiencing pain.
· Don’t stop an exercise program just because your back feels better. Keep exercising to keep back pain from coming back.
· Where the majority of rehabilitation programs fail, it is with the selection and repetition assigned to the patient. People with weak back muscles not only But should strengthen these muscles Instead, concentrate on building muscle endurance as these muscles work all day long.
Consider working with a muscle stimulation technique therapist to identify and correct muscle imbalances and to make sure all muscles are working properly.
The transverse abdomen (TVA) is a very important anchor of the lower back. It is the deepest abdominal muscle and the only one running horizontally. It is activated before the hip and chest muscles. When contracted, it flattens the abdominal wall and squeezes the internal organs.TVA is required for all integral movements.If TVA is weak, a bulge of the anterior abdominal wall causes increased lordosis in the lower back and creates a lateral bulge. in (Forward bend) or extension (back bend)
The researchers used EMG activity to determine the time of TVA and multifidus contractions compared to other abdominal muscles during movement of the upper limbs in response to visual stimuli. They found that in the sample without low back pain, the first active muscle was the transverse abdominal muscle that contracted before the upper back pain. The model they developed “Identifies consistent abnormalities of the transverse abdominis in people with low back pain.
Isometric exercises explained:
Before we get into the specific exercises for TVA, I would like to explain why three-dimensional exercises are so important.
To activate the TVA muscle fibers or other muscles for that matter, the weakened muscles must first “Jump Start” by using MAT Therapy or by using isometric exercises before you can build strength with exercise. If a weak muscle does not begin to jump first, the body will be forced to compensate and use another muscle to perform the desired movement.
Isometric exercises solve a number of problems that the rehab program and weight lifting activities cannot solve:
Problem # 1: Weak muscles don’t contract with most workouts because the dominant muscles compensate for weak muscles.
Problem # 2: When the body feels instability in the joint, it tighter to protect the joint. Stretching in tight muscles can temporarily loosen and can make joints more fragile.
Problem # 3: Muscle imbalance can arise from using the same muscle repeatedly or through injury, putting the body into a “protected” mode.
When doing isometric exercises, hold down for 6 seconds and do 6 repetitions.This allows time for the development of tension and metabolic changes that occur in the muscles. Muscles should be in a shorter position. In this position, the muscles are weakest. The intensity of isometric contractions should be increased. By the sixth contraction there should be a greater range of motion and nerve signals. For more information on isometric training, please visit [http://www.sports-injury-solutions.com]
Exercises for TVA
· This exercise is important in building good communication between the brain and the major muscle stabilizer (TVA). Moving on to an advanced abdominal exercise when your body is not prepared will only expand the muscle imbalance. Meat can cause injury and pain.
Lie on your back and cross your left leg over the right leg. Your left heel should be next to your right knee. Rotating about 30 degrees to the right, your left hip will be several inches off the ground. Push the knee into the ball or wall 6 times for 6 seconds, start gently and increase the pressure each time. If you feel a cramp in your inner thigh, you’re pressing too hard. This exercise will activate TVA and should be followed up with regular abdominal exercises.