{"id":2005,"date":"2024-06-12T18:45:07","date_gmt":"2024-06-12T18:45:07","guid":{"rendered":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/?p=2005"},"modified":"2024-06-13T00:43:29","modified_gmt":"2024-06-13T00:43:29","slug":"tva-and-io-muscles-the-internal-safety-belt","status":"publish","type":"post","link":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/tva-and-io-muscles-the-internal-safety-belt\/","title":{"rendered":"TVA and IO Muscles: The Internal Safety Belt"},"content":{"rendered":"<p>Although Rectus Abdominus (<strong>RA<\/strong>) muscles are sought for aesthetic and athletic appeal, they do not reign supreme when it comes to\u00a0<a href=\"https:\/\/personaltrainertoday.com\/core-stability\">core stability<\/a>\u00a0and strength. RA by definition are superficial muscles operating as global movers, and are indeed subordinate to two \u201cout of sight\u201d muscles with regard to safety and performance factors. Bordering\u00a0<strong>RA<\/strong>\u00a0Abdominals are deep core or \u201cinternal safety belt\u201d muscles that critically provide proper movements of the human torso, spine, and hips in all three planes of motion:\u00a0<a href=\"https:\/\/personaltrainertoday.com\/understanding-and-training-transverse-abdominis\">Transverse Abdominis<\/a>\u00a0and Internal\u00a0<a href=\"http:\/\/www.personaltrainertoday.com\/understanding-and-training-external-and-internal-oblique\">Obliques<\/a>.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-66265 alignright\" src=\"https:\/\/nfpt.com\/wp-content\/uploads\/Deep-core-shutterstock_578023504-300x200.jpg\" alt=\"Fit,Senior,Man,In,Gym,Working,His,Abs,,Doing,Crunches.\" width=\"300\" height=\"200\" \/><\/p>\n<p>With client safety in mind, professional trainers should encourage clients to\u00a0<strong><em>buckle up<\/em><\/strong>\u00a0their \u201cout of sight, out of mind\u201d deep core safety belts.<\/p>\n<p>Trainers should then suggest regular pre-exercise and tailored exercises to help them:<\/p>\n<ul>\n<li>avoid or minimize lower back pain, or\u00a0<a href=\"https:\/\/www.ninds.nih.gov\/sites\/default\/files\/migrate-documents\/low_back_pain_20-ns-5161_march_2020_508c.pdf\" target=\"_blank\" rel=\"noopener\">LBP<\/a>.\n<ul>\n<li>Address\u00a0<a href=\"https:\/\/personaltrainertoday.com\/senior-stretching-skills\">muscle imbalances<\/a>:\u00a0 \u201cIt is important to assess muscle imbalances; a short muscle will only increase in range of motion if its antagonist is adequately\u00a0<a href=\"https:\/\/personaltrainertoday.com\/muscle-activation\">activated<\/a>\u00a0and strengthened.\u201d<\/li>\n<li>A tight posterior can be remediated with a strong frontal core.<\/li>\n<\/ul>\n<\/li>\n<li>improve spinal stability<\/li>\n<li>improve complex hip movements such as\u00a0<a href=\"https:\/\/personaltrainertoday.com\/functional-gait-assessment\">walking<\/a><\/li>\n<li>minimize chances of lateral strains\n<ul>\n<li>causes include: overstretching, overuse, improper technique in sports, and even coughing, sneezing, or laughing.<\/li>\n<\/ul>\n<\/li>\n<li>improve\u00a0<a href=\"https:\/\/personaltrainertoday.com\/the-success-triad\">three-plane<\/a>\u00a0athletic performance.<\/li>\n<\/ul>\n<p>This article describes the location and orientation of two \u201cdeep core\u201d muscle groups called the Internal Obliques (IO) and the Transverse Abdominus (TVA).<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-66307 aligncenter\" src=\"https:\/\/nfpt.com\/wp-content\/uploads\/Internal-Oblique_shutterstock_293554310-225x300.jpg\" alt=\"Medical,Accurate,Illustration,Of,The,Internal,Oblique\" width=\"225\" height=\"300\" \/><\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_66306\" class=\"wp-caption aligncenter\">\n<p><img decoding=\"async\" class=\"wp-image-66306\" src=\"https:\/\/nfpt.com\/wp-content\/uploads\/TVA_shutterstock_468918908-300x300.jpg\" alt=\"Human,Body,Muscles,Anatomy,(transverse,Abdominus).,3d\" width=\"209\" height=\"209\" aria-describedby=\"caption-attachment-66306\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-41983\" src=\"https:\/\/nfpt.com\/wp-content\/uploads\/Screen-Shot-2018-12-14-at-10.24.21-AM-156x300.png\" alt=\"Internal Oblique\" width=\"156\" height=\"300\" aria-describedby=\"caption-attachment-41983\" \/><\/p>\n<\/div>\n<div id=\"attachment_41983\" class=\"wp-caption aligncenter\">\n<p id=\"caption-attachment-41983\" class=\"wp-caption-text\">Books of Discovery 2014<\/p>\n<\/div>\n<p>Important roles of these IO and TVA muscles are cited. Proper ways to activate and use these muscle groups are outlined. Remarks about the benefits of strong IO and TVA corsets underscore the importance of\u00a0deep core\u00a0strength. Finally, a subset of key TVA and IO exercises are offered.<\/p>\n<h3>Location and Orientation of the Safety Belt<\/h3>\n<p>Both Internal Oblique (IO) and Transverse Abdominus (TVA) muscles adjoin the frontal Rectus Abdominis (RA), the IOs, and TVA are layered underneath the lateral\/ distal External Obliques. By name, the IO muscle fibers slant diagonally upward and inward from hip to rib cage.\u00a0 And by name, the TVA fibers are horizontal [transverse] belts around torsos or mid-sections between hips and rib cage.<\/p>\n<p><strong>Roles<\/strong><\/p>\n<p>Trainers should keep in mind the importance of these \u201csafety belt\u201d deep core muscles in athletics and daily life.\u00a0<strong><em>Why?<\/em><\/strong><\/p>\n<ul>\n<li>They serve as spine stabilizers.<\/li>\n<li>They wrap the front of our internal organs to hold them in place from the rib cage to each iliac crest.<\/li>\n<li>They distend to accommodate changes in our abdomen\u2019s content.<\/li>\n<li>They support proper \u201cstomach\u201d\u00a0<a href=\"http:\/\/kim,%20eunyoung,%20and%20hanyong%20lee.xn--%20the%20effects%20of%20deep%20abdominal%20muscle%20strengthening%20exercises%20on%20respiratory%20function%20and%20lumbar%20stability-d150g.xn--%20journal%20of%20physical%20therapy%20science%20vol-ef46a.%2025,6%20(2013):%20663-5.%20doi:10.1589\/jpts.25.663\">breathing<\/a>\u00a0that is superior to shallow chest breathing in aerobic activity.<\/li>\n<li>They help the body balance in its complex movements that involve frontal, sagittal, and transverse body planes.<\/li>\n<\/ul>\n<p>In order to reap these benefits, this pair of Deep Core muscles should be activated and consistently engaged.<\/p>\n<h3>Activating Deep Core Muscles<\/h3>\n<p>One\u00a0<a href=\"https:\/\/personaltrainertoday.com\/core-training-versus-core-strengthening-is-there-a-difference\">activator<\/a>\u00a0for one\u2019s safety belt wrappers is isometric \u201chollowing.\u201d<\/p>\n<p>Imagine that the belly button is pulled in toward the spine, c. That isometric effort is \u201c<em>hollowing<\/em>\u201c.\u00a0 This inward compression of the abdomen region should be held for about 8 seconds or more. The client should feel a lengthening of the spine during this skeletal muscle exercise.<\/p>\n<ul>\n<li>\n<ul>\n<li>A client can lie down supine, then gently push the fingers of both hands to the side of the navel to feel the important hollowing effect as the client is instructed to pull the naval away from the waistband.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>A second key activation scheme is abdominal\u00a0<strong>bracing<\/strong>\u00a0such as performed during the\u00a0<a href=\"https:\/\/personaltrainertoday.com\/how-to-do-the-pallof-press\">Pallof Press<\/a>. Imagine tightening one\u2019s abdomen as if preparing to receive a punch or a body blow pushing outwards in all directions (not just forward). This\u00a0<em>anti-rotation<\/em>\u00a0isometric effort is vital bracing that should be done before a hip hinge, deadlift, kettlebell swing, or similar strength activities.<\/p>\n<p>The importance of hollowing and bracing is hard to overstate!<\/p>\n<h4>Key TVA and IO Exercises<\/h4>\n<p>While an efficient, strong core is involved in countless compound exercises, a few TVA and IO-focused\u00a0<a href=\"https:\/\/personaltrainertoday.com\/core-foundation\">deep core exercises<\/a>\u00a0are important to include in tailored client fitness programs.<\/p>\n<ul>\n<li>Side Plank with STAR extension<\/li>\n<li>Russian Twist<\/li>\n<li><a href=\"https:\/\/personaltrainertoday.com\/dead-bug-exercise\">Dead Bug<\/a>\u00a0\/ Tin Soldier Rotations<\/li>\n<li>Boat Pose (P<span class=\"ILfuVd\"><span class=\"hgKElc\">aripurna navasana)<\/span><\/span><\/li>\n<\/ul>\n<p>Yoga and Pilates program exercises are also acknowledged as fine Safety Belt enablers.<\/p>\n<ul>\n<li>One Yoga Example is the\u00a0<a href=\"https:\/\/www.doyou.com\/top-5-health-benefits-of-triangle-pose-43140\/\" target=\"_blank\" rel=\"noopener\"><strong>Triangle Pose<\/strong><\/a>\u00a0(Trikonasana).<\/li>\n<li>One of many Pilates exercises to build and strengthen a client\u2019s Deep Core is the 3-Legged Plank with Leg Pulse<strong>.<\/strong><\/li>\n<\/ul>\n<h4>Summary<\/h4>\n<p>Clients should embrace the importance of the safety belt in more ways than safe driving! They should fasten up two Deep Core muscle groups \u2013 TVAs and IOs \u2013 as critical enables for \u201cpainless\u201d activities of daily life. And they must strengthen these Deep Core muscle groups to support safe resistance training.<\/p>\n<div class=\"et_pb_row abfd_et_pb_row\">\n<div class=\"et_pb_column\">\n<div class=\"abfd-container\">\n<p>&nbsp;<\/p>\n<div class=\"abfd-photograph\"><img decoding=\"async\" src=\"https:\/\/secure.gravatar.com\/avatar\/4c89f533081a30ae830857851e9e5d74?s=96&amp;d=mm&amp;r=g\" alt=\"Dave Frost\" \/><\/div>\n<p>&nbsp;<\/p>\n<div class=\"abfd-details\">\n<div class=\"abfd-name\"><a href=\"https:\/\/personaltrainertoday.com\/author\/davefrost\"><br \/>\nDave Frost<\/a><\/div>\n<div class=\"abfd-biography\">\n<p>Dave Frost has served the fitness community as a NFPT-certified CPT since 2013, and a Master Fitness Trainer since 2019.<br \/>\nAs a Medicare-aged baby boomer, he specializes in training those clients who intend to stay \u201cwell past forty\u201d.<br \/>\nHe is a former world champion in Masters Rowing and National Indoor Rowing champion for his age group. He is also a group fitness instructor for The Row House. His website is https:\/\/wellpastforty.com. Dave recently published his work: KABOOMER: Thriving and Striving into your Nineties to promote stamininety for those intending to add years to their lives and life to their years.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Although Rectus Abdominus (RA) muscles are sought for aesthetic and athletic appeal, they do not reign supreme when it comes to\u00a0core stability\u00a0and strength. RA by definition are superficial muscles operating as global movers, and are indeed subordinate to two \u201cout of sight\u201d muscles with regard to safety and performance factors. Bordering\u00a0RA\u00a0Abdominals are deep core or [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":["post-2005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest-blogs"],"_links":{"self":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/2005","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/comments?post=2005"}],"version-history":[{"count":4,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/2005\/revisions"}],"predecessor-version":[{"id":2103,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/2005\/revisions\/2103"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media\/2006"}],"wp:attachment":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media?parent=2005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/categories?post=2005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/tags?post=2005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}