So, how is your stretching going? Any questions? Feel free to shoot me a message.

 Firstly, I would like to stress how important these exercises are to restoring your SI Joint Function. These exercises address and isolate ‘smaller’ & ‘deeper’ stabilizing muscles. They aren’t as fun as throwing a weighted ball against a wall or vigorously wood chopping with a DB, but they do create the framework of a strong body. Trust me, you won’t be isolating forever.
What I’ve seen time and time again, is temporary relief and then an immediate ‘up and at ‘em’ response. Unfortunately, that road usually leads right back to pain. Please, please, please take the time & effort to address the internal weaknesses.  The combination of an unwillingness to put in the effort and an eagerness to progress too quickly may, in fact, set you back.

Secondly, these exercises are used to generally treat SI Joint Dysfunction. There is no better option than to be assessed. If you have a special case or can’t seem to find relief, come see us in person at EZIA.

Alright, I said my schpeel. Here we go.

1. TVA Activation

The TVA =Transversus Abdominis. The easiest way to learn to activate the TVA muscle is to move onto your hands and knees. Release your stomach completely so that gravity pulls your stomach down. This stimulates your nervous system to respond quicker. From here, without moving your spine at all, draw everything between your navel and pubic bone, up toward the spine. If you refer to the photos below, my stomach is completely relaxed in Photo A. In Photo B, I contract my TVA and, essentially, shrink my waist. Your aim after learning to control this contraction, is to integrate this ‘tightening’ into your lifting, etc.

Listen folks… this muscle is awesome, both functional and aesthetically pleasing. One, it will protect your lumbar spine during movement. Two, musculary speaking, engaging it will set you on the road to flat abs.

Perform 10x

Photo A.

Photo B.

 2. Lower Abdominal Activation

Lie on your back and bend your knees to 90 degrees, arms at your side with palms facing up. (I prefer to perform this with Blood Pressure cuff underneath your back for accurate feedback, but performing sans cuff will suffice). Here, we are focusing on the portion of the Rectus Abdominis between pubic bone and navel. To engage the muscle, you will feel like you are flattening your low back as you scoop your pubic bone toward your navel. Release and contract again. Try this a couple times to get comfortable with the movement.  While holding the Lower Abs, move your right leg up, lower, switch and repeat. Don’t change the angle in your knee unless you need to. Straightening the legs will make the exercise more challenging, closing the angle will make it less challenging. If you feel pain or discomfort in your low back, don’t move the legs at all and just work on the pelvic tilt.

Perform 10x/leg

Photo C

Photo D

3. Clam Shell

The set up: lie on your side. Stack legs and hips. Draw the navel in and lift your waist away from the floor. Squeezing the heels together, open the legs as far as you can without rolling the top hip back. Close the legs and repeat.

Perform 15-20x/side

Photo E

Photo F

4. Supine Hip Extension w/ball Squeeze

Lie on your back, feet spaced hip width apart and feet parallel to one another. Arms are placed by your side, palms facing up and neck is in neutral. Start by engaging your TVA, then press your heels into the floor lifting your hips as high as your are able. Lower with control to the floor. Make sure not to over squeeze the ball between your knees. Engage your inner thighs just enough so that the knees stay in line with the ankles and hips.

Perform 8-12x

Photo G

Photo H

5. Squat

Position feet slightly wider than your hips. Make sure you keep your entire foot flat on the floor, with a slight emphasis in your heels. Do not allow the heels to lift during the squat. Turn your toes out to the degree that they line up with your knees. Engage your TVA and initiating from the hips, sit back as if you are going to sit in a chair, then bend the knees. Squat to a depth in which you can hold good form. Make sure you keep the extension in your back and the knees tracking over the second toe. You can use a dowel rod for assistance. Position the bar vertically in front of you and grip it above belly button level with relaxed arms.

Perform 10-20x

Photo I

Photo J

6. Romanian Deadlift

Stand with your feet hip width apart, toes pointing straight and knees softly bent (*never ever lock your knees during this exercise) Start with a wooden dowel (broomstick or anytime of lightweight pole you have) Grip right outside the hips with with elbows straight and slightly turned back. Puff your chest and engage your TVA. With the knees still slightly bent, push the hips back as your bend over, maintaining the extension in your back and the bar touching your thighs. Find your the position where you feel a slight stretch in the back of the legs and you keep good form, now reverse to stand upright.

Perform 8-12x

Photo K

Photo L

Once again, there is no better option than to be assessed. I hope you find these stretches and exercises helpful and if you have a special case or can’t seem to find relief, come see me in person at EZIA.

michelle.uher@eziahp.com