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The transversus abdominis (TrA) is a deep abdominal muscle that supports the back, aids in posture, and helps with deep breathing during heavy lifting. It is one of the core muscles that contributes to spinal stability. The trapezius, on the other hand, is a large, paired trapezoid-shaped muscle in the upper back that helps with head, neck, and torso movements, as well as maintaining and adjusting posture. Both the transversus abdominis and trapezius muscles are important for overall body movement and stability.
| Characteristics | Values |
|---|---|
| Muscle Type | Transversus Abdominis (TrA) |
| Location | Abdomen |
| Function | Supports the back, aids posture, helps with deep breathing during heavy lifting, increases intraabdominal pressure, supports lumbopelvic movement, stabilises the spine |
| Activation | Abdominal drawing in manoeuvre (ADIM), side-bridge, quadruped exercises |
| Associated Pain | Lower back pain (LBP) |
| Treatment | Core stability exercises, isolated contraction and co-contraction of TrA and multifidus, strengthening spinal stabilisers |
| Alternative Name | Transverse Abdominis |
| Muscle Shape | Trapezoid |
| Muscle Group | Superficial extrinsic back muscles |
| Innervation | Accessory nerve (CN XI), anterior rami of C3 and C4 spinal nerves |
| Blood Supply | Transverse muscular branches from occipital artery, superficial cervical artery, muscular branches of dorsal scapular artery |
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What You'll Learn
Transversus abdominis (TrA) is a deep abdominal muscle
The transversus abdominis acts as a corset, increasing stiffness in the spine and providing stability. It is activated prior to extremity movement and supports the back, posture, and deep breathing during heavy lifting. This muscle is also important for increasing intra-abdominal pressure, which is helpful for forceful exhalation, coughing, and defecation.
Weakness or inadequate activation of the transversus abdominis can contribute to low back pain and lumbar instability. Patients with non-specific low back pain often present with decreased TrA activation and delayed onset of contraction with extremity movements. A four-week core stability rehabilitation program has been shown to improve TrA activation and timing in people with and without low back pain.
To effectively activate and strengthen the transversus abdominis, the abdominal drawing-in maneuver (ADIM) can be performed. This involves lying on your back with knees bent and feet flat on the floor. Place your fingers just below your belly button and contract those muscles by pulling them down and away from your fingers, towards the floor. It is important to keep your upper abdominal muscles, back muscles, and hip muscles relaxed and to continue breathing throughout the exercise.
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TrA supports the back, posture, and breathing
The transverse abdominis muscles, or TrA, are deep inner abdominal muscles that support the back, aid in posture, and help with breathing during heavy lifting. They are an important part of the core, and inadequate activation of the TrA can contribute to low back pain and lumbar instability.
The TrA acts as a corset, increasing the stiffness of the spine and providing stability. Individuals with low back pain (LBP) have been shown to have decreased TrA activation and delayed muscle activation. A four-week core stability rehabilitation program has been shown to improve TrA activation and timing in people with and without LBP. Exercises that have been shown to be particularly effective in activating the TrA include the abdominal drawing-in maneuver (ADIM), the side-bridge, and quadruped exercises.
To properly engage the TrA, it is recommended to lie on your back or side with your spine in a neutral posture. Place your fingers on the muscles just below your belly button, and contract those muscles by pulling them down and away from your fingers. This should feel like a light, deep tension under your fingertips. Hold this position for 5 seconds, making sure to continue breathing.
The strengthening of the TrA will help develop your overall core and abdominal muscles, giving you more power and reducing back pain when performing a variety of tasks.
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TrA is often undertrained, leading to back pain
The transversus abdominis (TrA) is a deep abdominal muscle and an important core muscle. It is also known as the 'corset' muscle as it wraps around the abdominal region with fibres running in a transverse (horizontal) direction. It is activated prior to extremity movement to increase spine stiffness for stability.
TrA is often undertrained, which can lead to back pain. This is because the muscle supports the back, aids in posture, and helps with deep breathing during heavy lifting. Inhibition or inadequate activation of the TrA contributes to low back pain (LBP) and lumbar instability. Patients with LBP often present with decreased TrA activation and delayed onset of contraction with extremity movements, potentially contributing to recurrent LBP. TrA activation has been found to be significantly delayed in patients with LBP, and atrophy (shrinkage) of the TrA has been observed in this group.
To address this, specific exercises and techniques can help to stabilise the pelvis and spine by targeting the TrA. These include the 'drawing-in' technique, which involves lying on your back with knees bent and feet flat on the floor, placing your fingers on the muscles just below your belly button, and then contracting those muscles by pulling them down and away from your fingers. It is important to keep your upper abdominal muscles, back muscles, and hip muscles relaxed during this exercise. The abdominal drawing-in manoeuvre (ADIM), side-bridge, and quadruped exercises have also been shown to increase TrA activation.
By strengthening the TrA, individuals can improve their overall core and abdominal muscles, leading to increased power and reduced back pain during simple to complex tasks. Clinical Pilates, which is based on the principles of correct and effective TrA activation, can also help alleviate acute and chronic pain through the application of evidence-based Pilates postures and exercises.
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Exercises like abdominal drawing improve TrA activation
The transversus abdominis (TrA) is the deepest of the six abdominal muscles. It extends between the ribs and the pelvis, wrapping around the trunk from the front to the back. The fibres of this muscle run horizontally, similar to a back support belt. The transversus abdominis is an important core muscle that supports the lumbopelvic region. It helps to support the back, aids in posture, and assists with deep breathing during heavy lifting.
Individuals with low back pain (LBP) often present with decreased TrA activation and delayed muscle activation. This can be measured via real-time ultrasound imaging. A four-week core stability rehabilitation program has been shown to improve TrA activation in individuals with and without LBP.
Exercises that effectively activate the TrA include the abdominal drawing-in manoeuvre (ADIM), side-bridge, and quadruped exercises. The abdominal drawing-in manoeuvre is a basic exercise that can be performed by lying on your back with bent knees and feet flat on the floor. Place your fingers on the muscles just below your belly button and contract those muscles by pulling them down and away from your fingers, towards the floor. Keep your upper abdominal muscles, back muscles, and hip muscles relaxed, and remember to breathe throughout the exercise. Hold this position for 5 seconds. This exercise helps to activate the transverse abdominis without engaging the rectus abdominis muscle.
The side-bridge exercise is more challenging, especially for those with previous shoulder injuries. It involves lying on your side with your spine in a neutral posture and gently connecting to the TrA. This deep contraction should feel like a light, deep tension under your fingertips. Hold the contraction for 3-5 seconds, then release. Repeat the contraction for 3 sets of 10 repetitions, 3-4 times per day for 4 weeks.
By performing these exercises, individuals can improve TrA activation, which can help reduce back pain and improve overall core strength and stability.
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TrA activation is crucial for spinal stability
The transversus abdominis (TrA) is a deep abdominal muscle and an important core muscle. It is often not effectively trained and forgotten about when doing abdominal exercises. However, strengthening the TrA will help develop your overall core and abdominal muscles. These muscles give you more power and help reduce back pain when performing simple to complex tasks.
TrA activation and timing were altered following a four-week core stability program in people with and without low back pain (LBP). Individuals with LBP have a decrease in TrA activation and delayed muscle activation. Clinical spinal instability has been considered an important cause of recurrent LBP. Stability of the spine involves three subsystems: active, passive, and neural control. The active system incorporates the muscles surrounding the spine that produce the forces necessary for stability.
The TrA acts as a corset and is activated before extremity movement to increase spinal stiffness and stability. Exercises that have been shown to activate the TrA the best are the abdominal drawing-in maneuver (ADIM), the side-bridge, and quadruped exercises. The abdominal drawing-in technique is performed by laying on your back with knees bent and feet flat on the floor. Place your fingers on the muscles just below your belly button, then contract those muscles by pulling them down and away from your fingers.
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Frequently asked questions
The transversus abdominis muscle is a deep abdominal muscle and an important core muscle. It helps to support the back, aid in posture, and helps with deep breathing in heavy lifting.
The TrA is important as it helps to support the lumbopelvic during movement, in concert with other core muscles. It also helps to reduce back pain.
The best exercises to activate the TrA are the abdominal drawing maneuver, the side-bridge, and quadruped exercises. To perform the abdominal drawing maneuver, lie on your back with your knees bent and feet flat on the floor. Place your fingers on the muscles just below your belly button and contract those muscles by pulling them down and away from your fingers. Hold this position for 5 seconds, making sure to continue breathing.
