EVERY - The Bulletin Magazine

endurance muscles and thus, function with low
contraction over long periods of time. They normally
function by coming on automatically even before you
begin movement! But can be retrained or strengthened
with conscious effort.
These are the muscles that get your lower abdomen flat.
There are four muscles to be aware of to start:
1. Transversus abdominis
2. Diaphragm
3. Pelvic Floor
4. Multifidus
Try this:
In standing, side lying or on your hands and knees with
your back straight. Take a small breath in, as you breath
out draw your lower abdomen and belly button towards
your spine (careful not to suck in). Also contract your
pelvic floor lightly (as though stopping the flow of
urine). Hold this tranversus abdominis contraction and
resume regular breathing. If it is difficult to resume
regular breathing then you may be exerting too much
effort in your contraction of your pelvic floor or
abdominal muscles or you are sucking in (or all of the
above). This should feel like a low effort exercise no
bearing down or sucking in and relax your buttocks
as well.
You know what? It takes practice and the effects are
worth it! You WILL notice a decrease in back pain and
with a guided progressive appropriate program you
WILL notice your back pain disappear.
A trained Physiotherapist in this area can help progress
you further in a proper core exercise program and help
relieve you of any of these discomforts and pain.
Another quick note, (there are so many!!) Exercise is
proven beneficial before, during and after pregnancy so
even a walk will help! And you can practice your deep
core while you walk. And this is also a good
opportunity to get together with some fellow friends
and mothers to chat!
Any questions or comments, as a fellow mother and
Registered Physiotherapist I am here for you!
Melanie@egphysiotherapy.com.
905-898-4228
email: osmith@dundeesecurities.com
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www.thebulletinmagazine.com August 2010 | The Bulletin 9