draw in or not draw in
When I first started delving into the science behind “core” training 10 years ago, the drawing-in maneuver was a huge hit. I first learned this technique from Paul Czech who learned it from a group of physiotherapists in New Zealand.
The concept came from a book, Therapeutic exercise for segmental stabilization of the spine in low back pain Which was based on some exciting new research by Richardson et al. The authors found that their physical therapy patients with low back pain had time problems with their abdominal transverse, transverse abdomen should be triggered before any body movement and they found that in people with low back pain transverse abdomen Will activate after the movement has already happened. The authors used specific exercises to regain function of this muscle and improve their patients’ back pain.
Based on this information, people in the fitness industry like Paul Check began teaching the draw-in maneuver to improve transverse abdomen Incorporate this into exercises like deadlifts and squats, along with activation.
This was new and exciting stuff at the time. The fitness profession caught on to this information and it spread like crazy through the fitness world. Next thing you know, every personal trainer, Pilates instructor, yoga instructor, and aerobics class teacher was instructing all of their clients to “pull your abs in toward your spine” while exercising. I know because I was one of them.
Now let us see whether you should join it or not. Answer: No and yes. Here’s what I mean:
Enter Stuart McGill
No, you should not pull the stomach towards your spine while doing the exercise. Why? Well, there is a new school of thought on the subject, based on the latest research by Stuart McGill in his book low back disorder, you should focus on contracting your abdominal muscles or making your abdomen “tight” during the exercise. When you do this, your abdominal transverse is also active.
According to careful research from McGill, focusing on pulling your belly button in toward your spine when doing exercises like deadlifts, squats and overhead presses actually reduces spinal stability. That’s the ten-dollar way of saying you have less support from your abdominal muscles. It’s a bad idea to engage your abs while exercising, especially with certain exercises and if you’re lifting heavy weights.
Abdominal “bracing,” as McGill likes to call it, is the way to go for most exercises. Not only is it backed by solid research from one of the world’s leading spine experts, but I’ve personally used it myself and with my clients. You may feel extra stability, especially when you’re lifting heavy in exercises such as deadlifts and squats. In addition, abdominal bracing is also easier than pulling in your abs. All you have to do is stand with good posture, inhale and tighten your abs while maintaining good postural alignment.
exception to the rule
I follow Stuart McGill’s strength training concept when I’m strength training, but I’ve found that many of my clients have benefited from transverse abdomen and pelvic floor isolation exercises. Many things can cause laxity with these muscles and I have found that many of my clients have trouble activating these muscles.
I learned a lot from Diane Lee, an internationally renowned physical therapist for her clinical work on lumbar and pelvic dysfunction and pain. After reading several of his articles and talking with a physical therapist friend of mine who is a big fan of his work, I have reintroduced motor control exercises for these muscles with great success. After incorporating several sets of these exercises into our routine, the problems my clients and I were facing began to improve.
Here are some key points I’ve learned through Diane Lee’s work:
- Lower back pain, surgery or injury to the abdominal area, and pregnancy can cause the transverse abdominus muscle to lose its function.
- Without proper function of the transverse abdominis restored through training, problems with this muscle may exist even after the pain or injury has subsided.
- Pain, trauma, childbirth and surgery in the pelvic area can cause this group of muscles to lose their function.
- Weak pelvic floor muscles can cause low back pain, pelvic pain, hip pain and urinary incontinence.
Summary
- Don’t pull your navel toward your spine when doing strength training exercises. By doing this your spine becomes immobile and you are at risk of injury.
- Instead, use bracing that is tightening your abs as you lift. Make them tight but make sure you can still breathe well. Doing this protects your spine by adding stability to your abdominal muscles.
- special exercises for you transverse abdominal And some situations may require a pelvic floor lift; Especially when one has had injury/surgery or pain in the abdominal and pelvic region. There may also be a case for doing these exercises prophylactically.
I hope that clears up some of the controversy surrounding these two important technologies.
