Activation of the transverse abdominis
The transverse abdominis muscle is the deepest of the muscle groups that make up the abdominals, and it could also be said to be the most important one. It plays a key role in the control of the midsection and well-being of the back. It wraps around the spine for support and stability.
This muscle is often difficult to discover and strengthen, and one of SpineGym’s strengths is its ability to target exercise at this important muscle.
- Stand on the base with the belt snugly against your lower back and the poles in front of your shoulders. The belt length is correct when you can stand in an erect position feeling slight tension in the poles. Keep your arms straight against your body, with the palms turned forward.
- Aim to keep your shoulders still and do not bend forward. Instead, focus on pushing your back against the belt as if trying to push your behind backward.
Make the exercise more effective by pushing your hands steadily forward with palms facing forward as if pushing a large invisible object in front of you. Breathe out slowly during the exercise. You should feel tension around your stomach.
Relax back into the starting position while maintaining the tension in your abdominal muscles, breathing in slowly.
Repeat this movement 20–30 times.
Remember the correct breathing technique!
An exercise for the rectus abdominis
Being the most superficial of the abdominal muscles, the rectus abdominis muscles, commonly referred to as the “abs,” are not as important for the well-being of the back as the obliques and particularly the transverse abdominis. They are, however, important for the control of the upper body and when well-defined, they are visible as a six-pack, the goal for many gym attendees. The SpineGym Core Exerciser´s carbon fiber poles offer just the right level of resistance, regardless of your size, body type, and muscle strength.
Stand on the base with the belt behind your lower back. Once your back and abdominal muscles have become stronger, you can add variety by placing the belt lower down, behind your buttocks. In the early stages, keep the belt behind your lower back where it offers more support to your back. The poles should sit in front of your shoulders. The belt length is correct when you can stand in an erect position with the belt sitting tightly against your lower back.
Bend your upper body forward slowly by tensing your abdominal muscles and try not to move your pelvis. You can imagine pulling your shoulders toward a spot 3-4 feet in front of you by bending your body forward.
Remember to keep your ankles and knees straight, as the motion should take place above your pelvis with your legs staying as motionless as possible. The poles should not bend more than one inch and you should feel tension in your abdominal muscles, but do not use force.
Remember the correct breathing technique!
General information on backache, care for the back, and the significance of good posture.
About back pain
According to research, as much as 80% of Americans suffer from back pain at some stage
About half of the population experience recurrent episodes of pain that affect the day-to-day running of their lives. Back pain is also the second common reason for visits to doctor´s office.
Back pain is most common among 35–60-year-olds
Backache is typically a result of weak muscles in the midsection
Backache is linked to sedentary work, low levels of physical activity, physical labor, obesity, stress, and accidents
Back pain decreases the ability to cope with daily tasks and results in accidents and incapacity for work.
The significance of strong deep stabilizer muscles for general well-being
The spine remains supple, mobile, and in the correct position
A strong core contributes to a better posture
Functioning muscles help maintain physical ability
Vertebrae and joints remain mobile and flexible
Strain on the back is distributed evenly
Tissue metabolism remains robust
Quality of life improves
Back care and prevention of back pain
Taking care of your back can prevent back pain
Strenghtening the deep stabilizer muscles contributes to good posture
Strong abdominal and back muscles are the base for all movement
Spine mobility should be maintained or improved
Muscle strength exercises should be carried out regularly