Transverse Abdominis and Gluteus Maximus Activation Progressions
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- Опубліковано 13 сер 2013
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Progressions of TVA and Glute Activation - Discussion, kinesiology, form & best use.
TVA Isolated Activation - • Video
Glute Max Isolated Activation - • Video
by the Brookbush Institute of Human Movement Science (bit.ly/BIYTVDtoW) founded by Brent Brookbush
Model - Rob Fluegel PT, COMT ( / rob.fluegel )
Location - Hype Gym (hypegym.com/)
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Thank you Priyam,
B2
Thank you, thank you!
Hey George,
Thanks for the kudos :-), when I say "draw-in," I mean drawing your lower abdominal region toward your spine or drawing the belly button away from the waistline of your pants. A normal breathing pattern should still be achievable. I am not willing to say this is a "pilates" thing as there are many different schools of pilates, and when I refer to this maneuver I am referring to the maneuver as described by Richardson, Hodges & Hide...
Hope that helps,
B2
That half roll under the knee is brutal! Thanks! 💜
Fantastic video, as a SPT I find myself watching more and more of your videos in my free time because you do such a good job. Thank you for what you do!
We work hard to enhance the delivery of human movement science education. I hope you will check out BrentBrookbush.com for all that we have to offer.
Dr. B2
excellent!
SUPER! Go Rob!
GREAT video! Love your stuff and enjoy your presentation style! Thank you for sharing🙏🏼
Thank you so much,
It means a lot to hear that... our goal is to optimize delivery of education and statements like yours make us believe we are on the right track.
Hope you will check out everything we have to offer at BrentBrookbush.com
Dr. B2
I give Rob a ton of credit for this video, both for the original idea of the exercise and for being on camera from beginning to end with his "end" being center stage.
Thanks Rob... your the man.
would recommend ! great stuff,thank you!
Thanks Dip Bar!
Dr. B2
Wow Brent. This is a beautiful idea and progression.
I am in love. I'm going to steal this one for myself and clients.
Thanks Odain,
I really enjoy this progression myself. Definitely one of my favorite techniques and videos.
B2
Amazing
absolutely excellent.
Thank you Robby!
WOAH! Love it!
Awesome Matt,
I hope you see great benefits in core function, glute activation and over-all performance.
Sincerely,
Dr. B2
great video Brent. nicely analyzed. excellent knowledge of the kinesiology - anatomy. When you say always on your videos "Drawing in" you mean the abs draw in like the pilates breathing pattern ?
Hey, when would be the best time to do these activation exercises? before sports, weight training etc.? they are great tools i was just curious the best time to implement these.
thanks
Brilliant...I've added the yoga block every time I do this exercise in my pilates or yoga workouts...:))))) Yay!
That's awesome! Keep up the great work! If you're enjoying our content, we just recently added our business to Google my Business, would you mind leaving a quick review? g.page/r/CR1LsEAZ5W6AEBM/review
Hey HbombFitness1,
I use an integrated warm-up before every workout:
1. Release
2. Stretch
3. Mobilize (When Appropriate)
4. Activate (that's where this exercise would go.
5. Core
6. Stability Integration
7. Subsystem Integration
8. Reactive Integration
It takes some time, but then again, it also replaces the general warm-up (10min on treadmill), addresses flexibility, core, inter- and intra-muscular coordination.... in essence you get a lot of bang for your buck
Hope that helps,
B2
"it also replaces the general warm-up (10min on treadmill), addresses flexibility, core, inter- and intra-muscular coordination.... in essence you get a lot of bang for your buck" this is the message I try to pass on in many coaching forums and to parents of prospective elite athletes; mostly without success in changing the industry. If you're coach claims to be a "high performance" coach but is doing general warmup, let alone "general conditioning" for entire squads or programs, then the only thing "high" is likely their fee structure. Every detail does matter, and the more they claim high performance skill, then the more detailed should be their analysis and specificity in programming.
Great, concise, clear videos.
Great Exercise!
Thanks Iota68,Dr. B2
Excellent thank you 🤩please do upload more videos
Thank you, we will.
Hey @user-hl6vp7ff6o! Hope the studying is going well. We just recently added our business to Google my Business, would you mind leaving a quick review? g.page/r/CR1LsEAZ5W6AEBM/review
This looks really good. Does the Transverse Abdominis get activated as soon as these exercises are started?
great functional movement
Ryan Sands Thanks Ryan,
It is certainly a tough one,
Dr. B2
많은 공부를 하고갑니다. 이 운동을 scoliosis의 틀어짐 방향에 따라 반복횟수를 더 늘려도 좋을까요?
I just watched this video again. Your ideas are great. 👏👏👏 From a contemporary Pilates point of view my emphasis would be on core activation through breath such as the Lewit manoeuvre, which can encourage early activation of TA, in addition, add pelvic floor recruitment. This way the client works from the core to the periphery on this activation exercise.
New comment regarding how the quadruped works on the video: Transverse Abdominis and Gluteus Maximus Activation Progressions
#BrookbushInstitute #BrentBrookbush #DrBrookbush #Brookbush #therapeuticintervention #therapeuticexercise #TherEx #TherX #CorrectiveExercise #Cex #TransverseAbdominis #TrasversusAbdominis #TVA #GluteusMaximus #GluteMax #Glutes
Excellent. Really, really works well. Thanks.
Penthesilea Thank you Penthesilia.Really appreciate the support, and yes... this a tough one, but a good one.
B2
@1unsung - we must agree to disagree. It may be a misunderstanding of the terms “drawing in” and “controlled”. My physical therapist taught me how to activate my tva by this method and it worked beautifully but took quite a bit of time. Once it was activated, I began to strengthen it. Strength is essential for control, but activation had to come first. This method works wonders for me. Now, I simply “draw in” all my core muscles several times per day to maintain perfect alignment before any movement. ✌️
I am 70. I now have a very strong core, in part thanks to the help of my PT. Before she showed me how to activate my TVA prior to training, I couldn’t even find it. Your insistence that I have trained it to function incorrectly is amusing considering that you have no idea how I train it. Basically I used breathing and pelvic floor work to get started. Belly dancing gives me a very strong TVA as well. Rather than defer to your random criticism I am going to continue my own path. ✌️
@1unsung - I measure my core strength by my ability to do full body undulations while shimmying for over an hour, by my ability to hold a full Asian squat as long as I care to, by the fact that I never have low back pain, etc. My core is as strong as I need it to be. I am in far better shape for 70 than the vast majority of people my age on this planet. You make me laugh by saying I don’t know the science. I have been investigating “the science” of physical fitness since the mid-sixties when the Marine fitness handbook became all the rage. I don’t feel the need to debate measuring techniques. I still choose to respectfully disagree with your original comment that “drawing in” has no value.✌️
It is impossible to perform even the basic belly dance movements without a strong tva. When I first started dancing my entire abdominal system and core were very weak. Over time, they became stronger and stronger. I cannot convince you with words, but I am confident you would agree if you met me. I will grant that there is far more to it than the “drawing in”, but drawing in was essential for me to locate my tva in the beginning. ✌️
Hey George,
Be careful, Stuart McGill is ONE brilliant professor and researcher, but he does not speak for everyone. Richardson, Hodges & Hides, have plenty of research to support there model which includes the drawing-in maneuver. They often refer to McGill's research, integrating the two directions. I have used the drawing-in maneuver as a cue, but also understand that bracing is necessary with larger loads. Honestly, I'm not sure why there is such controversy.
Just my thoughts,
B2
New comment on the video Transverse Abdominis and Gluteus Maximus Activation Progressions
#BrookbushInstitute #CorrectiveExercise #CEx #TherapeuticExercise #TherEx #TherX #MovementPrep #MovementPreperation #WarmUp #IntegratedWarmUp #CorrectiveWarmUp #FunctionalWarmUp #Functional #Function
is this the best way for reduce gluteus !!!!
Great idea. What if you can't configure to put the block and the patient against a wall? Any suggestions to modify? I have used a band to apply a counterforce for other exercises in supine, but not sure if it would work in quadruped?
Hey Sue,
Remember it's just a progression... the block without the wall works well for increasing the challenge of quadrupeds, as does the wall without the block. I am sure that even a foam roll stood on end could replace the wall for a cue to not lean, and just about anything a 3 - 4 inches high could replace the yoga block (textbook with an airex pad on top?).
Your idea about a band is interesting, but I would have to try it out - sounds promising ;-)
B2
For the 2nd portion of your exercise, on my R leg I definitely feel it in abs and glute but when I do my left side, I feel it in my hamstrings instead of gluts. What do I need to change so I feel it in my glutes instead?
me too!f my left glute is dead. still working on this
THIS GUY IS A GOOD MODEL. I WOULD TO THIS THE WHOLE LOOKIN GUP THIS GUYS AO! FUNNY
Hi! thanks for video, how are you activating the TVA in all this? does it just happen d/t the stability challenge? thanks
Hey Ana,
I wish it "just happened", unfortunately it requires a little more cuing and patience than that. In this position the abdominal contents (organs) are actually pushing down against your abdominal muscles (including the TVA). Cuing the drawing maneuver actually forces the TVA to work against this weight of your abdominal contents. Once you have cued the drawing-in maneuver and are in good position... the arm and leg movements discussed in this video help to reciprocally inhibit two over-active synergists (the latissimus dorsi and psoas). If performed well the quadruped should increase activity of our intrinsic stabilization subsystem, enhance motor control of our lumbar stabilizers, and start the process of re-conditioning these commonly under-active muscles.
Sincerely,
Dr. B2
Brent Brookbush Is drawing in the same as a stomach vacuum? Or is it more like bracing? I'm having some difficulty understanding whether I'm bracing or drawing in and whether I'm actually using the TVA and not the more superficial abdominals.
Koo Roodbaraky Not quite vacuuming, but closet to vacuuming than bracing. We could consider vacuuming a maximal contraction of the TVA while drawing in assumes a contraction that respositions the abdominal wall to optimal position. This movement should not result in movement of the spine (which would be a sign of dominance by more superficial muscles). As intensity increases, it is likely that bracing (isometric contraction of all trunk muscles) will occur... which is fine, providing we can maintain the drawing in maneuver and a static spine.
B2
Great exercise! However, should this exercise be done on a four sided pillar? Because your shoulders are wider than your hips. This will allow for proper alignment when performing this exercise.
I am not sure what a four sided pillar is... but, give it a try and always assess-adress-reassess.
Dr. B2
@@BrookbushInstitute actually something that stops short of the shoulder because especially when doing the propped up left knee his torso sidebends to the left. Is that ok?
@@JazzyScat Ideally you want perfect form, and you should limit range to a point were form can be maintained, but also give them a couple reps to try and find the right form. We have to give some margin of error for motor learning. Also keep in mind that I often have to progress these models beyond their capabilities to show our most advanced progressions :-)
Dr. B2
Thanks for making a great point.
@3:05 - tell that to the guys that developed the Functional Movement Screen! 😂
I tore my transverse abdominal (TVA) a few months ago I think, or my obliques and i still have weak stability and alot of weird compensation and a weird walk and stance. Is it possible I ruptured it/ruined it for good? Or just weak?
Thanks
I have never heard of such an injury, so I would have to think that a rupture is very unlikely. I know external oblique ruptures/strains occur, but generally I think they heal well and then careful attention has to be paid to reconditioning. My guess is you will feel better in 6 weeks, and can this start progressing from light to heavier core work. You may consider seeing a physical therapist, and if you do not feel better in 6 weeks talk to your physician.
Dr. B2
Brent Brookbush 6 weeks??? Wow. Ive had this for 9 months so far. And not much improvement. And its not external oblique, it's definitely internal or transverse. Because when a therapist palpates me, he pushes deep and then my entire left side abdomen starts quivering and spasming violently. So the fact that it's not felt right away unless you push in deep, it definitely couldn't be the external. There were no noticeable swelling or bruising on surface, it felt completely under everything. Another thing too was I couldn't eat any solid foods for 6-7 weeks. I'm not sure why, whenever id eat a few bites I'd just instantly get full right away. My posture is horrible and my stability is horrible as well and no matter how much core exercise I do there's no improvement. All physical therapists I've been with cant seem to do anything either, as this kind of an injury really tests their true abilities... I also can't get an MRI or xray cause the doctors say that's a waste and it's unnecessary radiation, they say I need to be in dying pain in order for me to get an order for one.
Find a new doctor,
Something is strange about your symptoms and your doctor is obviously on a managed plan and gets bonused for dollars not spent. This is an unfortunate new trend in the medical community. I think an MRI is definitely warranted at this point, someone needs to help you get to the bottom of this issue.
Thank you so much Brent. Im getting an ultrasound and MRI in a week. I hope it shows something and im not just told "you're fine, go home"
If someone truly injured their transverse abdominis, would they still have the ability to walk and move and do things? Because when i was first injured i could barely move or eat or drink, use the bathroom, breathing was hard, everything was like impossible. I felt near dead. Its been 8 months since the initial injury and i can do basic exercises and can do things now, but it just feels weird and i can tell im compensating. Is this a sign that i healed and maybe my issue is just SCAR TISSUE? Or is it a much bigger issue and maybe the muscles around transverse are just compensating? And thats why it feels like im improving cause im making the compensation system stronger?
Wheres an intelligent physical therapist when you need one... you're right about the health system. :/
Hey Angelica,
I really don't want to say anything else until you get the appropriate imaging. I think you should keep moving forward until you have a legitimate answer and a treatment plan that is helping. All I could do at this point is guess, which if anything is just going to add to paranoia.
Keep me posted.
Dr. B2
why do you need the block? Why not just use the wall to make sure you don't shift off center?
Hey Maria,
Without the block you reduce the challenge to keep your pelvis level, and you do not have clearance for the leg you are doing glute activation on.
Dr. B2
Is this safe for women with Diastasis Recti to practise?
@1unsung Why?
My core is too weak and whenever i do some core strengthening exercises it bemoes more weak ...???
Hmmm... that sounds a bit suspect Daniel. I am thinking you may need to see a licensed professional. Usually cases like yours are linked to low back or SIJ pain, which does require a more thorough evaluation.
Good luck,
Dr. B2
Too hard for me.But Thank you.Maybe I can do it some day
Keep working at it @blissfulbaboon!
Hey Brent, how often can/should these corrective exercises be done? Years of poor training, injuries, etc, has resulted in *Severe* muscle imbalances in all 4 diagonal directions, strong compensation patterns and poor firing mechanisms.
Great question Binney,
Acute Variables: 1-3 sets, 12-20 reps, with light or no resistance, 3-7 days/week.
Generally, soreness and/or pain is our guide when adding volume. If I were you I would do 1 set of 12 reps and see how you feel the next day. If you have no pain or soreness increase the number of reps first (try to get to 15 reps, than 20, then start adding sets) If you are sore or your pain is exacerbated rest... if you are still sore 3 or 4 days later from one set you need to seek out a physical therapist.
Hope that helps,
B2
Thanks Brent,
According to Dr. Stuart McGill (a professor of spine biomechanics at the University of Waterloo (Waterloo, ON, Canada) the "draw in" is not only an ineffective technique but a myth. UA-cam video "Waterloo's Dr. Spine, Stuart McGill"
Thanks in advance
stop coming at me
+Andrew E LOL.... It's amazing how we get in these little habits, that seem okay, until your on video number 100.
If you notice I stopped saying that in the more recent videos.
To be totally honest, the intro and outro are the hardest parts for me ;-)
Dr. B2
This would be a lot more useful to a layperson if it was framed in layperson's language. Maybe this channel is for physical therapists, however. It seems so.
Sorry Rob is gonna fart I thought you gonna say....😁
Holy crap I'm imbalanced. I can do the first progression with my left side hightened no problem, but when I switch I can't get my leg off the floor lol
Go to Unflexal workouts and learn how to do workouts.
I have an idea... why don't you get a membership to BrentBrookbush.com, read some research, and decide whether that statement is relevant.
If you would like to talk in person, I live in the neighborhood Unflexal is in, I would be happy to explain why your comment is in poor taste.
Dr. B2
I gonna make a sandwich on Robs back...Could see more if Rob had no shorts on ....... I am making fun for myself right now