Correct core activation - engage your TA and pelvic floor! | Feat. Tim Keeley | No.18 | PhysioREHAB

I can't seem to do any of the ab stuff. I keep trying they just do nothing😢

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My biggest issue about core muscles activation is that whenever I slightly engage them, my lungs stop working, my entire belly locks itself. The only core muscle that I can properly use is the diaphragm; being a pro French Horn player, it's mandatory that I use the diaphragm for my musical techniques.

Thank you for this video!

I dont get it

Hi! I was trying the first one, I am feeling my mid back contract is this normal?
Also whilst trying to do the breath at the same time I couldn’t keep the pelvic floor pulled up or keep the tension on I felt my chest trying to tense. Is this because I have not built up the strength/awareness there?

Thanks. This is wonderful video. Having a small query - you mentioned brain then pelvic then abdominal.. does this mean that first the butts will be squeezed(pelvic action) and then we need to press abdominal a bit ?
So the butts and abdominal both will be in action and pressed state.
I am having disc bulg so finding answer to this query.

What are you talking about? 😢 switch what on??

I've always worried because when I engage my pelvic floor, my TA always kicks in - and I was always hearing that the pelvic floor has to be worked in isolation, but found it impossible not to do pelvic floor and TA at the same time. Hope I'm understanding this video right!

OMG.. No body explain this to me before

Thank you sooo much

Inner-core contraction (TVA, Pelvic, Multifidus) always at 30% AND outer-core bracing increase/decrease relative to the load lifted?
OR
inner-core contraction (TVA, Pelvic, Multifidus) AND outer-core bracing - BOTH should increase relative to the load lifted?
Pls reply

Funny thing tho when i really moved up when breathing out it made me want to pee n i farted 🤣🤣🤣

hi, it is all in the simple explanation and understanding the movement. thank you!

Well I guess u are doing light version of cat cow pose

Watching this after straining my neck so bad after core workouts… I literally get sick so bad. Hopefully this will help me !

Bu hareketleri yaparken ağrı hissediyorum. Devam etmeli miyim?

Wowo amazing! I never wouldve thought to engage my pelvic floor as well!

Should TA engaged when you are running and what about during heavy lifting?

My belly button always goes up...

Tim Keeley, what is TA and TVA? Thank you.

I'm having a herniated disc n my physio told to do exercises by activating the core muscles, sounded strange but it seems it should be. Great video btw ❤️

I would like to strengthen my TVA and pelvic floor, especially for pregnancy. It seems using a breathing tool - like The Breather - helps me get deeper breaths in and out. Is this another way to help those abs, breathing in and out through that tool? It helps in better forcing the breath.

Can't hear your audio very well.

Just stumbled across this all these years later and wow. I’ve done some vacuums to strengthen my tva but have never found a video that effectively got me activating it as it’s intended, much less been able to feel it and my pelvic floor working together automatically as they should.

They are both weak but now that I know how to activate them in normal posture without tensing a pile of other muscles I should be able to work at getting them firing and building themselves back up during other activities.

Thank you for this great explanation!

I doubt. Should the inner-core (TVA, Pelvic, Multifidus) contraction always be at 30% irrespective of the weight that I am lifting? If I am doing a heavy squat, should I (1) Keep the inner-core contraction constant at 30% AND, (2) Adjust the outer-core contraction (bracing) based on the weight? Kindly reply.

I can’t thank you enough for these videos - my muscles are all dysfunctional after years of stress and injury - my traps want to dominate everything - including my abs (which used to be strong). Trying to get them back in shape has been near impossible because i hadn’t realized how misaligned and imbalanced theyve become. These videos are life-changing. Truly.

After watching your lower back video I got less spasm thankful to you

Me Going through the feed, damn he’s fine
Me Hears his Australian accent… duhhh!!!

Thank you so much for this in-depth explanation and demo: really really helpful! 🙏😃

Nice video! If I do core activation as suggested, does it include keggle or it is different than above? If I understand it correctly, kegel is a subset of core activation as it involves squeezing pelvic floor muscles

how many reps

this is amazing! This is honestly the most helpful way to do this and i think I finally get it! So...how often do we keep this engaged? Is this turned on all day? WIth housework, walking around, living? Does that make sense? Also, I'm healing from a severe disc herniation (I had surgery 5 years back and am determined to avoid it ever again) and have a toddler and a family to care for. So far the past several months Ive been doing the bear minimum and finally am healing but I need help understanding what to do to go back to real life without undoing the healing and i feel like learning this is my first step. Any help and advice would be amazing. Wish I could come get treated in your clinic!

👍🏻👍🏻

How the fuk do u calculate using a muscle 30%????

I have to rewatch and rewatch again and again because my stomach have abs there but they go out like you said that I supposed to so I'm wondering how do I flatten that I'm still trying to figure out how to do it to flatten my stomach out because this little Mount is little mound going on and I have a weak back lower back from after my last kid maybe my age too and I have a week transverse and I'm always trying to do all kinds of exercises and my abs just want to stick out instead of go flat down into my pelvic bone. So I'm not getting as lucky as everybody else who's understanding what's going on here I have watched a lot of videos on the transverse a lot of different ways and it's just so frustrating...

how can i round my back if my multifidus is too tight and wont let my lower back round?

I couldn't understand how to activate the TAs with pelvic floor engaged until this video. Thank you so much!

Well said. It is confusing with many vidoes informing to engage core with pelvic tilt. It jeopardizes spine position. Thanks for the clarification. Now my question is, is there any exercise on the back that requires holding in pelvic tilt? Eg., Dead bug. Everywhere I read/ watch, I hear folks asking to do so but it doesn't make sense. Appreciate your help.

Good stuff you take the time and explain everything in way that people will understand very easy. Thanks.

Great video. I have pes Anserine on my right knee. It hurts while walking. U reckon I can try this technique while walking to help my pes anserine bursitis?

Is it safe if having sciatica

This is so subtly amazing like wow :0 that tiny squeez of trying to stop pee sucks the tva down , it’s like a slight feeling followed by a muscle movement , hard to explain , nothing like forcing a muscle contraction ,

I'm a student physio at Fiji School of Medicine (FNU), this session help me alot when working in women's health prenatal n postnatal😊 you got my subscription👍❤

I'm hoping this can help during ab workouts that involve a lot of leg lifting! Because I always end up just way overworking my hip flexors haha!

Thank you

Thanks Jim Jefferies.

this is amazing thank you!

Ive heard people say correct pelvic floor is when your bum hole pulls in or feels tight, is that wrong? i did a lot of exersizes based off that a couple years ago and ive had disabling chronic lower right back pain since those days

Is it like flexing your abs?

Tie it to every breath? Tiny activation . . . Over time potbelly stove becomes wildfire