Correct core activation - engage your TA and pelvic floor! | Feat. Tim Keeley | No.18 | PhysioREHAB

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#coreactivation #engagecore #coreexercises #core
This is how to CORRECTLY engage your inner / deep core muscles - namely switching on the pelvic floor and transversus abdominus, as well as finding that neutral spine position. Check our the multifidus video to learn how multifidus is also just as important in core strength and spinal stability
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Опубликовано:

16 фев 2015

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Комментарии : 223

@PerformYounger 7 лет назад

I've viewed about a dozen videos explaining how to engage the TVA and this is the best I've seen. Not quite sure why other people think it's a good idea to teach contracting the TVA in a posterior pelvic tilt as this engages the rectus abdominus. Thanks for teaching in a neutral spine position. Thanks for posting

@physiorehab 5 лет назад

Derek Carter check out our latest video

@fpj4704 4 года назад

Physio Fitness | Physio R EHAB | Tim Keeley

@archanaraosaffron 3 года назад

But isn't that how you activate your core? I don't understand this video at all :(

@DB-xo6xh 3 года назад

@@archanaraosaffron I've tried watching this video 2 or 3 times in the last day or so while I'm multitasking and unfortunately I'm not understanding what this comment means exactly...I need to pay 100% attention but unfortunately I don't seem to have that luxury at the moment.

@stephanienash3093 6 лет назад

Thank you kindly. Now I, finally, understand after being unsure if I’m doing the right things. 👍🏽

@BookishDark 2 года назад

I can’t thank you enough for these videos - my muscles are all dysfunctional after years of stress and injury - my traps want to dominate everything - including my abs (which used to be strong). Trying to get them back in shape has been near impossible because i hadn’t realized how misaligned and imbalanced theyve become. These videos are life-changing. Truly.

@physiorehab 2 года назад

Glad They are helping you

@plasticusclinic 5 лет назад

This is the best core activation video Ive ever seen. I am an Aussie physiotherapy student and truly appreciate your videos. You have an extra subscriber :)

@physiorehab 5 лет назад

Great - you should also then check this one out: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@senilecanuck9402 Год назад

Just stumbled across this all these years later and wow. I’ve done some vacuums to strengthen my tva but have never found a video that effectively got me activating it as it’s intended, much less been able to feel it and my pelvic floor working together automatically as they should. They are both weak but now that I know how to activate them in normal posture without tensing a pile of other muscles I should be able to work at getting them firing and building themselves back up during other activities. Thank you for this great explanation!

@physiorehab Год назад

Check out the follow on video for a up to date version too!

@potrelviewer9536 9 месяцев назад

My biggest issue about core muscles activation is that whenever I slightly engage them, my lungs stop working, my entire belly locks itself. The only core muscle that I can properly use is the diaphragm; being a pro French Horn player, it's mandatory that I use the diaphragm for my musical techniques.

@melanieolsson606 7 лет назад

Thank you! This will make my yoga practice much easier. I have been struggling with this "navel to spine" and this will certainly do the trick :)

@bullsmoothtime 7 лет назад

Perfect vid, covered everything i needed. subbed for the no bs :)

@maryhealyj 4 года назад

This is absolutely perfect for many of my beginner personal training clients. I so appreciate the way you break it down and guide it through. Absolutely fantastic.

@physiorehab 4 года назад

Thanks Mary - have a look at the other Ore recent video too on TA

@breannanagy1342 2 года назад

I couldn't understand how to activate the TAs with pelvic floor engaged until this video. Thank you so much!

@physiorehab 2 года назад

Great!

@sylviacharriemcdonald7644 2 года назад

Good stuff you take the time and explain everything in way that people will understand very easy. Thanks.

@physiorehab 2 года назад

👍

@stephanihayes1517 Год назад

Watching this after straining my neck so bad after core workouts… I literally get sick so bad. Hopefully this will help me !

@geoffdunkley4322 6 лет назад

This is awesome bud. thanks heaps for this vid🤙

@kamikamran2196 6 лет назад

It was amazing, you did it , thanks a lot.

@ardi6222 4 года назад

PHENOMENAL VIDEO!

@fit2function528 7 лет назад

This is a great video, I was a Physio Tech for 7 years and I loved teaching this to patients.

@LoneVocalist 3 года назад

No one asked.

@neelanrubben6152 3 года назад

@@LoneVocalist shadefakap

@rubiksworld2170 3 года назад

@@LoneVocalist your comment wasn’t needed.

@bmnihaal Год назад

I'm having a herniated disc n my physio told to do exercises by activating the core muscles, sounded strange but it seems it should be. Great video btw ❤️

@debtempleton9424 5 лет назад

Great video thank you. You explain stuff so well. Cheers, DEB T

@yossz3473 Год назад

hi, it is all in the simple explanation and understanding the movement. thank you!

@physiorehab Год назад

👍

@nirte12 6 лет назад

Thanks very nice explanation

@danzer013 5 лет назад

so basically it's rocket science

@tomwolthuis3685 3 года назад

Exactly. Much to difficult explanation

@josephmoore8864 2 года назад

@@tomwolthuis3685 The explanation is great. The bracing is what is hard to figure out.

@ThomasDoubting5 2 года назад

It's difficult

@domzbu 2 года назад

@@josephmoore8864 check out Dr Peter O Sullivan, and also the PhysioTutors channel. Search them and “core”. Core stability is an industry but isn’t supported by the bulk of medical research. Just keep moving, exercising normally, walking, and sit less. Stay positive and avoid stiffening just because the fad says so.

@OliverJames69 2 года назад

Man this guy really doesn’t like putting shit into simple terms ay hahaha. Feel like if you were this knowledgeable with palates and these terms. You would know to engage your fucking core hahahah

@carriebay 5 лет назад

Very helpful!

@janine5314 11 месяцев назад

Thank you for this video!

@physiorehab 10 месяцев назад

Glad it was helpful!

@chrisyoung5885 5 лет назад

great video, will direct patients/clients to it in the future

@physiorehab 5 лет назад

Also take a look at this one its the most recent: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@sandra.b7207 Год назад

OMG.. No body explain this to me before Thank you sooo much

@physiorehab Год назад

Check out the more recent video on this too!

@nicktee7847 3 года назад

I'm a student physio at Fiji School of Medicine (FNU), this session help me alot when working in women's health prenatal n postnatal😊 you got my subscription👍❤

@physiorehab 2 года назад

Great! Hope physio school goes well

@brightandcheary 8 лет назад

Thank you Tim, At last, a correct and perfect method to teach abdominal engagement. Very clear directions.

@sierrahaskett1532 7 лет назад

brightandcheary I'm "

@mifreeman3399 3 года назад

this is amazing thank you!

@physiorehab 3 года назад

😉

@carriefawcett9990 3 года назад

Thankyou! So informative!

@physiorehab 3 года назад

Glad you found it helpful

@user-cb4rj3dy3w 5 лет назад

For the first time I have understood how it works and i felt the results immediately ! So many thanks to the trainer! Tatiana, Russia

@physiorehab 5 лет назад

Татьяна Мануковская glad it helps! You should check out the latest one too

@sandyny Год назад

Wowo amazing! I never wouldve thought to engage my pelvic floor as well!

@physiorehab Год назад

👍

@infocrewtick 4 месяца назад

Thank you so much :) You explained sth very difficult into easy terms .

@physiorehab 3 месяца назад

Glad it was helpful!

@CarloYanez 4 года назад

Very concise and well explained.

@physiorehab 4 года назад

Thanks 🙏

@TheGreen123forest 2 года назад

After watching your lower back video I got less spasm thankful to you

@physiorehab 2 года назад

Great! 😄👍

@johnjohn-ne8fw Месяц назад

Great video!

@physiorehab Месяц назад

Glad you enjoyed it

@humminbird6990 4 года назад

Thanks Tim, Hope this will help me on my lower back problem

@physiorehab 4 года назад

Great!

@kenalanfitness 3 года назад

Well-done. Finally.

@physiorehab 3 года назад

Have a look at the other video as well!

@ditach3693 3 года назад

He has better shaped legs than I do. Shows how much work I need to do. Gonna try this. Have super weak core.

@physiorehab 3 года назад

Hope you go well with it!

@StephenHoward56 7 лет назад

This this the best explanation yet. Thanks very much

@hussienbasher5981 4 года назад

Thank you its was so so helpful to me

@physiorehab 4 года назад

Hussien Basher great check the other recent video out it’s better

@mariadaniels2036 5 лет назад

I have watched so many videos on how to activate your TVA and this is the only one that made me realize how to do it. Thank you!!

@physiorehab 5 лет назад

Hi Mary - also take a look at this its our latest video: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@kellywahlang4144 5 лет назад

i have unsolved diastasis recti for 3 years. now im on an electric muscle stimulator for DR, i have to contract my abdominal muscle and pelvis floor at the same time with controlling my breathing..its so hard

@serafinaobi 6 лет назад

thanks doc

@davisne 4 года назад

Very good info man

@zitabush352 3 года назад

Thank you

@tubeyrich 2 года назад

Thank you so much for this in-depth explanation and demo: really really helpful! 🙏😃

@physiorehab 2 года назад

Glad you like this old gem!

@JL-qu3xj 3 года назад

Very approachable and easy to connect with, thanks. And love that last moment when you're trying to have your videographer cut ;-).

@physiorehab 3 года назад

Old video that one! Glad you likes though

@mehakkataria7058 4 года назад

you are awesome sir

@Electricfy706 3 года назад

Your video is very good but can you a subtitle for the video as well because the auto generated is not doing justice for the video.

@joshuaitalo1134 2 года назад

This is so subtly amazing like wow :0 that tiny squeez of trying to stop pee sucks the tva down , it’s like a slight feeling followed by a muscle movement , hard to explain , nothing like forcing a muscle contraction ,

@kosyobiagazie6740 5 лет назад

So complex. Came for a simple and relatable video. Who understands?

@physiorehab 5 лет назад

Kosy Obiagazie try the updated video on this to see if you can follow that: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tp8rUfCi_oA.html

@alphamale3141 3 года назад

Very helpful. I now see why my “stomach vacuums” were not helpful in toning my TVA.

@physiorehab 3 года назад

👍

@andrearichards4822 4 года назад

Hi. Thanks for posting this great video. This is the first one I've found that has an understandable explanation of how to turn on your core. Thank you! Can you please let me know why it's important to turn on the core muscles when you breathe out? Is there a difference if you do it when you breathe in? Thanks in advance.

@physiorehab 4 года назад

Hi Andrea - I suggest you watch the follow up video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tp8rUfCi_oA.html

@lia-forgmail 3 года назад

I'm hoping this can help during ab workouts that involve a lot of leg lifting! Because I always end up just way overworking my hip flexors haha!

@physiorehab 3 года назад

Go for it

@alessferraraarbert 4 года назад

Guys anyone knows if theres any kind of kinnetic relation btwn TVA and scapular Positioning?

@stephaniejohnston7991 2 года назад

this is amazing! This is honestly the most helpful way to do this and i think I finally get it! So...how often do we keep this engaged? Is this turned on all day? WIth housework, walking around, living? Does that make sense? Also, I'm healing from a severe disc herniation (I had surgery 5 years back and am determined to avoid it ever again) and have a toddler and a family to care for. So far the past several months Ive been doing the bear minimum and finally am healing but I need help understanding what to do to go back to real life without undoing the healing and i feel like learning this is my first step. Any help and advice would be amazing. Wish I could come get treated in your clinic!

@physiorehab 2 года назад

Have a look at the more recent activation video

@TealCheetah 4 года назад

Thank you. Did this at PT but the printout she sent me home with wasn't helpful and I'd forgotten how to do the exercise.

@physiorehab 4 года назад

Great - have a look at the latest one too for more insight

@crev1018 3 года назад

Ive heard people say correct pelvic floor is when your bum hole pulls in or feels tight, is that wrong? i did a lot of exersizes based off that a couple years ago and ive had disabling chronic lower right back pain since those days

@MM-ih2tw 2 года назад

Great video. I have pes Anserine on my right knee. It hurts while walking. U reckon I can try this technique while walking to help my pes anserine bursitis?

@physiorehab 2 года назад

Of course!

@serbiano1 7 лет назад

really good verbal cues man. i'm gonna use these with my classmates if thats okay?

@physiorehab 7 лет назад

serbiano1 👍🏽

@Gchannel0 2 года назад

Well said. It is confusing with many vidoes informing to engage core with pelvic tilt. It jeopardizes spine position. Thanks for the clarification. Now my question is, is there any exercise on the back that requires holding in pelvic tilt? Eg., Dead bug. Everywhere I read/ watch, I hear folks asking to do so but it doesn't make sense. Appreciate your help.

@physiorehab 2 года назад

Dead bug should also be neutral. Sit ups go into flexion / pelvic tilt

@heragr2912 Год назад

I would like to strengthen my TVA and pelvic floor, especially for pregnancy. It seems using a breathing tool - like The Breather - helps me get deeper breaths in and out. Is this another way to help those abs, breathing in and out through that tool? It helps in better forcing the breath.

@populigaudeamus6299 4 года назад

Thank you for sharing, however the shorts are in the way to clearly see what you are talking about.

@physiorehab 4 года назад

P G noted! Try the other recent video on this

@lizbergh 5 лет назад

Hi, I really think you did a great job with the verbal cues in this video, and I have a big question that hopefully you can answer. I feel like keeping the TA engaged while in motion is important, but how can you do that if you relax it every time you inhale? Like your core gets sloppy every time you inhale?

@physiorehab 5 лет назад

Hi Liz - easy answer to that - check this video out: www.physiorehab.com/daily-rehab-videos/daily-rehab-49

@physiorehab 5 лет назад

The new video is up on you tube now

@Ladynipchick2 Год назад

I've always worried because when I engage my pelvic floor, my TA always kicks in - and I was always hearing that the pelvic floor has to be worked in isolation, but found it impossible not to do pelvic floor and TA at the same time. Hope I'm understanding this video right!

@physiorehab Год назад

No they both work together

@PawanKumar-ux5ee Год назад

Thanks. This is wonderful video. Having a small query - you mentioned brain then pelvic then abdominal.. does this mean that first the butts will be squeezed(pelvic action) and then we need to press abdominal a bit ? So the butts and abdominal both will be in action and pressed state. I am having disc bulg so finding answer to this query.

@physiorehab Год назад

Have a look at the latest TA / pelvic floor video perhaps

@elliottdiamond9263 6 лет назад

Hey Tim, really like your video channel. I had a question about the place of teaching TA and PVM activation in the chronic back pain clientele. How would you respond to the recent teachings of Peter O'Sullivan and the group of people that are beginning to fade out the teachings of core stability to the chronic non specific LBP patients. Do you feel like there still needs to be a presence of both schools of thought? Cheers Elliott - Physio at Bendigo hospital in the outpatient rehab clinic.

@physiorehab 6 лет назад

Hi Elliott, I use a mixture to help most people. TA and breathing couple with outer core work like Stuart McGill. The trick is to use what works and multiple tools to suit different presentations and people. :)

@elliottdiamond9263 6 лет назад

Physio Fitness | Physio REHAB | Tim Keeley thanks for that Tim! Cheers 👍

@FlameOn-ul2rd 27 дней назад

how is it safe to stair up and down in diastasis recti

@dawnborchert772 8 месяцев назад

I can't seem to do any of the ab stuff. I keep trying they just do nothing😢

@masaledarbhartiya5831 6 лет назад

Can you please tell me that do I need to activate/engage my core muscles consciously Everytime I do a squat or deadlift or will it get engaged automatically/subconsciously as it becomes strong ???

@chrisyoung5885 5 лет назад

subconsciously to the most part, but you can activate it consciously to help.

@shrinidhimanakiwala6512 2 года назад

Nice video! If I do core activation as suggested, does it include keggle or it is different than above? If I understand it correctly, kegel is a subset of core activation as it involves squeezing pelvic floor muscles

@physiorehab 2 года назад

Includes the keegle to start with yes

@shrinidhimanakiwala6512 2 года назад

@@physiorehab thank you! It is indeed helpful

@impacthealthandfitnessnz7021 Год назад

Hi! I was trying the first one, I am feeling my mid back contract is this normal? Also whilst trying to do the breath at the same time I couldn’t keep the pelvic floor pulled up or keep the tension on I felt my chest trying to tense. Is this because I have not built up the strength/awareness there?

@danielzbigniew7967 3 года назад

Thanks for the video. Just wondering however you say to only slightly activate the front Kegel for stabilisation. Why not both front and back or is there a reason only to do front? Thanks

@physiorehab 3 года назад

Back will create butt clenching and there is no need to over recruit the pelvic floor

@danielzbigniew7967 3 года назад

@@physiorehab Thanks for the reply!

@lily336402 4 месяца назад

Is it good to engage/tighten the pelvic floor all the time when doing exercise?

@amyp9010 2 года назад

I have to rewatch and rewatch again and again because my stomach have abs there but they go out like you said that I supposed to so I'm wondering how do I flatten that I'm still trying to figure out how to do it to flatten my stomach out because this little Mount is little mound going on and I have a weak back lower back from after my last kid maybe my age too and I have a week transverse and I'm always trying to do all kinds of exercises and my abs just want to stick out instead of go flat down into my pelvic bone. So I'm not getting as lucky as everybody else who's understanding what's going on here I have watched a lot of videos on the transverse a lot of different ways and it's just so frustrating...

@physiorehab 2 года назад

Have a look at the more recent video on this

@Swanicorn 5 лет назад

Can't do it. Can you start one more step backwards from these exercises. I don't think I have any mental control over those muscles and that messing up my butt muscles IMO. When you asked to roll the pelvis to it's extremes when lying down, I don't think I was using those muscles, it was all lower back. So it seems I just don't have any control on the pelvic muscles at my will. Here's what I tried to do: I sit on a chair, 90 degrees in the knees position, and then raise the thighs up in that position. I can feel those muscles heating up.

@physiorehab 5 лет назад

Swagat Suryawanshi well you DO have control over those muscles at Will - everytime you hold a wee to stop going to the toilet you are using your pelvic floor muscles. Focus on holding a wee with these exercises and see how the TA responds then

@Gunsforshow1 5 лет назад

@@physiorehab I have no problem doing the "holding the wee-movement", but i can't feel anything in the TVA.

@ameliablackmon5757 4 года назад

I am able to feel the tensing of the muscles on my back but my upper back also tense Up. Why is this? My shoulders were weak from laying on my back.

@physiorehab 4 года назад

Amelia Blackmon you are probably compensating. Small steps amelia

@johngoh767 Год назад

Tim Keeley, what is TA and TVA? Thank you.

@physiorehab Год назад

Transversus Adbominus.

@dipendermaan1315 Год назад

Should TA engaged when you are running and what about during heavy lifting?

@physiorehab Год назад

Should be automatic

@BeachLover-kn5ov 5 лет назад

Do u believe I can naturally close my Diastasis Recti and not go thru surgery ? I have been told to do core strengthening but there are some that actually make the DR worse (crunches) or (leg lifting) I also have two hernias I am dealing with.

@physiorehab 5 лет назад

Core strengthening is to improve the strength as your abdominal structure has changed. And yes crunches are not a great idea.Have a look at out back and core rehab program this may steer you i the right direction: www.physiorehab.com/rehab-programs-lower-back-core-rehab

@arniet5257 4 года назад

When you activate the TA, if your poop muscle (for lack of a better term) is squeezing too, is that too much and incorrect?

@EvinNazya 3 года назад

I have that same question

@ryrez4478 6 лет назад

Can a breathing dysfunction cause a tva and pelvis dysfunction?

@physiorehab 6 лет назад

Breathing and diaphragm movement / function is all part of bthe core unit, so yes it can CONTRIBUTE to problems but may not necessarily CAUSE it.

@frzzee1879 4 года назад

hi Tim is it safe/effective to do this flat on back but with the knees down ?

@physiorehab 4 года назад

frz Zee it’s ok but less pressure on the lower back and easier to keep neutral when knees bent

@paulgeorge9228 2 года назад

how can i round my back if my multifidus is too tight and wont let my lower back round?

@physiorehab 2 года назад

Maybe work on some stretches into flexion for that

@markiz8777 5 лет назад

Is it safe for diastasis recti and umbilical hernia?

@physiorehab 5 лет назад

Yes. You don't want to do pushing out movements like sit ups / crunches etc

@user-vl5bg8bk4c 2 года назад

I doubt. Should the inner-core (TVA, Pelvic, Multifidus) contraction always be at 30% irrespective of the weight that I am lifting? If I am doing a heavy squat, should I (1) Keep the inner-core contraction constant at 30% AND, (2) Adjust the outer-core contraction (bracing) based on the weight? Kindly reply.

@physiorehab 2 года назад

No, 30% is to learnt to engage at a low level. Abdominal bracing should increase relative to the load lifted or demand needs to stiffen and support the spine to bear load

@user-vl5bg8bk4c 2 года назад

@@physiorehab Still unclear. So inner-core contraction (TVA, Pelvic, Multifidus) AND outer-core bracing - BOTH should increase relative to the load lifted?

@Forgivemankind 2 года назад

👍🏻👍🏻

@physiorehab 2 года назад

👍

@salmankazi5308 8 лет назад

Does This helps in stopping Urine Dribbling..?

@6packbootcamp131 8 лет назад

+D.R.T Rockers!! WTF! Lol

@tamarquaye 8 лет назад

it does

@salmankazi5308 8 лет назад

6 Pack Bootcamp what happened to u , u bitch!!

@jonaswillem9596 7 лет назад

I think excersises of the lower abdominals, and probably lower inner ab work too - definitely can help with this. Check it out on Google - good luck!

@snoozehard 7 лет назад

yeap, pelvic floor exercises are a thing for that afaik

@96Shalom 4 года назад

Surely there is an easier way to explain this

@physiorehab 4 года назад

Try the related video on the same topic!

@LarryP248 9 месяцев назад

This content is a revelation. A book with a corresponding message transformed my life. "Rising From Within: Unlocking Your Innate Power to Conquer Adversity" by Vincent Starling

@evangeliaalexander6259 2 года назад

Is it safe if having sciatica

@physiorehab 2 года назад

Well it’s not ideal, usually means something is not right. Perhaps get that assessed

@mediauser82 Год назад

Bu hareketleri yaparken ağrı hissediyorum. Devam etmeli miyim?

@physiorehab Год назад

English?

@mediauser82 Год назад

@@physiorehab I feel pain while doing these movements. should i continue?

@mediauser82 Год назад

@@physiorehab I can't move in the morning when I sleep on my right and left side. I have terrible pains.

@shadykq9561 2 года назад

how many reps

@physiorehab 2 года назад

20 breaths turn the TA on and off each breath. Do 3 sets of that. Then hold the TA on for 20 breaths without it turning off. Do 3 sets of that

@abelardogreen 3 года назад

Tie it to every breath? Tiny activation . . . Over time potbelly stove becomes wildfire

@hadeedyousaf2570 6 лет назад

Am I the only one who doesn't get it

@billrutab7791 5 лет назад

Correct core activation - engage you TA and pelvic floor

@Bud-xy5ee 4 года назад

I don't get it. Wish I would

@oohellosaweenaoo 3 года назад

I don’t get it either, I was working with my pt and I’m so confused so she send me this video and I’m still confused. 😰

@aramisnasirianfar7652 3 года назад

Its basically like flexing your abs when you're outdoor and want to pretend you have a SIX-Pack but without doing it with your abdominal muscles and only doing it with muscles around your bladder. this is the best video i found to explain it with exhale, because as you exhale you actually engage that muscle in your lower abdomen area. lastly, if you still dont get it, maybe you are doing it without knowing it. so dont panic :)

@oohellosaweenaoo 3 года назад

@@aramisnasirianfar7652 Thankyou 😅