Today’s exercises is the TA march. TA stands for transversus abdominis. What we’re trying to do is engage your transversus abdominis muscles which are important for
supporting your back and giving you good posture. If you relax these muscles when you’re standing up your posture tends to sink down. If I draw in my transversus abdominis, which are responsible for pulling my belly
button in towards my back, my spin immediately straightenes up, and I have good support for my back. This is the position you want to be in, and you want those muscles engauged all the time are up, sitting, standing, or
walking around. To get those muscles stronger to support a good posture we’re going to do march where we’re working from the bottom towards the top to keep these muscles strong. To start out with, if you’d review your Pelvic Clock, we’re going to move up to a 12:00 position. From there you’re going to hold that position. To monitor how effective you’re being you I’m going to have you put your fingertips on the front of your hipbones here. We want to make
sure your hips stay level, so as you unload, or bring one of your knees up to your chest, your pelvis isn’t going to rock from one side to the other. Now keeping your 12:00 position, keeping your fingertips intact, I want you to bring one knee up toward your chest. And again you’re looking for a level pelvis (no movement)… and back down. And then you’re going to alternate with The other knee… lifting that up and back down. And we’ll try that again keeping your 12:00… lifting up and back down, and then up and back down. Now if she were to do these incorrectly some of the things that tend to happen is if she were to relax herself here as she brings her knee up her back will tend to arch a little bit which is what we don’t want, so again you want to keep that 12:00 nor do we want the hips to drop from side to side.
Everything nice and level and stable. If you’re having difficulty with
this you can put your feet up on a small stool and that will help to keep that poster pelvic tilt to your 12:00 to allow more stability through their. As you get stronger then you bring your feet down lower