Spry Juncture, LLC
How to Evolve Gracefully
Transverse Abdominals
Region
Origin & Insertion
['Origin: Thoracolumbar fascia, iliac crest, lower 6 ribs, inguinal ligament', 'Insertion: Linea alba, pubic crest']
Synergistic Muscles
['Internal oblique', 'Multifidi', 'Pelvic floor']
Joints
['None (spinal stabilizer)']
Primary Actions
['Compression of abdomen', 'Spinal stabilization']
Nerve & Spinal Segment
Thoracoabdominal nerves (T7–T11), subcostal nerve (T12), iliohypogastric and ilioinguinal nerves (L1)
Thoracic spinal nerves and lumbar plexus (L1)
Interesting
Deepest abdominal muscle, key to core bracing. [Netter's]
Reversal of Action
Brace trunk while legs initiate movement
Common Dysfunctions
Lumbar instability, weak core bracing, pelvic tilt
How to Stretch
Posterior pelvic tilt and expansion breathing.
Trigger Points
How to Strengthen
Drawing-in maneuver, bracing exercises.
Concentric Action
Compress abdomen, draw-in maneuver
Applications:
Essential for spinal stabilization and core reeducation post-surgery or injury
Eccentric Action
Control abdominal wall outward during breath
Isotonic Action
Exhale drills, dead bug, or drawing-in with leg movement
Related Conditions
['Low back pain', 'Postpartum core weakness']
Isometric Action
Abdominal bracing in plank
Exercise Ideas
['TA activation (drawing-in)', 'Plank with breath', 'Pallof press']