TEASER
and Its Effect on the Perineum
The Teaser exercise involves a rolling up of the spine, which, when poorly executed, can cause unwanted pressure on the lower pelvis and the perineum.
Starting Position
Lie down on your back on the long box, with your feet on the bar and your arms at your sides, with your hands in the handles or loops. In this position, your trunk will be higher than your limbs. With the arms positioned behind the trunk and the hips extended (here, stretching the hip flexors), the spine is taken into extension and this causes the pelvis to antevert.
The Movement
The Teaser consists of two steps—the pushout and the return. On the push-out, the upper part of the spine is flexed and then the whole trunk is lifted off the box and into an oblique position, with the weight behind the sitz bones.
At the same time, the hips flex while the legs remain straight and the hands press into the handles and move forward and up with the elbows straight.
On the return, the same movements are executed in the reverse order, except that the spine starts by flexing to place the vertebrae down sequentially on the box.*2
Observations
We often notice that in the course of this exercise the abdomen tends to bulge. What happens when the upper part of the trunk moves toward the lower part?
Spinal Flexion Engages the Abdominal Muscles
Flexion begins as the head lifts (1), which is accomplished by the contraction of the neck flexors.
Then the shoulders join the head and neck in flexion (2), thanks to the action of the pectoral muscles.
During these first two steps, the abdominals act to fix the rib cage to the pelvis. In this action they work statically, or isometrically, meaning that they don’t move the skeleton. This is not to say that the contraction is not intense; it can become quite intense once the shoulders are lifted.
We call a muscle contraction static or isometric when it does not bring the points of insertion closer together. In the example of the abdominal muscles, a static contraction stabilizes the pelvis and the ribs—the two areas where the abdominals insert—without bringing them toward each other.
Next comes flexion of the upper thoracic spine (3). Because this area is not extremely mobile, the mid-thoracic area quickly joins in, facilitated by a shortening of the abdominal muscles. This shortening decreases the length of the anterior trunk and compresses the abdominal space.
When we flex the spine, the rib cage moves at the same time. When the rib cage drops, it puts pressure on the lower abdomen and the perineum.
When we flex the neck (1), the first rib lowers. As we lift the shoulder blades (2), the upper ribs drop. The abdominals, which are the muscles that lower the ribs, contribute to the complete dropping of the thoracic rib cage (3).
Rolling Up from the Head Pushes the Abdominal Mass Downward
The belly, or rather the abdominal wall, contains the viscera. This mass can be compared to a bowl of liquid. While its mass can’t be compressed, nor its volume changed, what does change is its form. The form of the abdomen changes depending on how the trunk moves.*3
When the Abdominal Mass Moves Downward, the Belly Bulges
Rolling the spine toward the pelvis pushes the viscera in the same direction and they move lower in the abdomen: in the course of this exercise we notice that the abdomen often tends to bulge from the effort of the abdominals and pressure from the rib cage.
The effects of this pressure are exacerbated if we try to “help” ourselves during the toughest part of the roll-up with a forceful exhalation when the shoulder blades leave the mat. Similarly, a diaphragmatic inhalation, which pushes the belly toward the pelvis, also causes the belly to bulge.
Four Factors That Contribute to Belly Bulging during the Teaser
- Rolling the spine up
- Dropping the ribs
- The “descending” contraction of the abdominals, which reinforces the head-to-pelvis movement and pushes the abdomen even lower
- The exhalation that tends to close the ribs
When the Abdominal Mass Moves Downward, It Puts Pressure on the Perineum
The interior of the pelvis can be visualized as a funnel made up of two parts, one superimposed on the other. The upper portion, the largest, is the greater pelvis. The lower and narrower part is the lesser pelvis. It’s in this lower part that the perineum is situated, at the lowest level of the lesser pelvis and therefore at the lowest level of the trunk.*4
This area is composed of a variety of structures: skin, muscle, viscera (bladder, rectum, the prostate in men, and the vagina and uterus in women). The muscles take the shape of a hammock, forming the pelvic floor that supports the viscera. Because the perineum is situated at the base of the pelvis, it receives the constant pressure of the viscera.
Because the Teaser exercise pushes the visceral mass toward the pelvis, it puts additional pressure on the area. This repeated excessive pressure on the perineum can encourage incontinence, prolapse in women, or compression of the prostate in men.
How to Lighten the Pressure on the Perineum
There are a number of things we can do to reduce pressure on the perineum during the Teaser exercise.
1. Open the Ribs to Encourage the Belly to Lift
Try the Teaser again on the Reformer or on the mat. Start with the pelvis in a neutral position, knees a little bent, then lengthen the legs. (If you’re on the mat, glide the feet along the floor.)
The lowering of the thoracic rib cage pushes the viscera toward the belly, so we’re trying to achieve the opposite by opening the ribs during the entire roll-up. When we open the ribs, the thorax acts like a suction cup and pulls the viscera up from the abdomen. The belly lifts and flattens.
2. Use the Arms
Take care not to lower the arms too much when you’re balancing in the seated position. Keep them as high as possible, as this tends to open the thorax.
3. Use the Abdominal Muscles to Lift the Belly
The abdominal muscles can be employed to lift the belly, if they’re used properly. Instead of activating them from the top to the bottom, it’s possible to contract them from the bottom to the top, which will push the abdominal mass upward.
4. Inhale When Initiating the Teaser
The Teaser usually begins on an exhalation, which has the consequence of pushing the viscera in the direction of the lesser pelvis. This intensifies the downward pressure, which is then increased by the act of rolling the spine up.
We can choose to do the opposite and inhale on the roll-up, which will open the ribs. This will augment the upward draw from the thorax and reduce the pressure on the perineum.
5. Keep the Waist Lifted
To reduce the downward push on the viscera, we can keep the waist long. This is an area that the weight of the rib cage tends to shorten. We should work to increase the space between the ribs and the pelvis when doing this exercise, since it will tend to collapse naturally under our own body weight and the pull of gravity.
Other Exercises That Carry Similar Risks for the Perineum
Reformer Exercises
As a general rule, spinal flexion from the head pushes the belly toward the perineum, so any exercises that flex the spine will have a tendency to put too much pressure there.
Stomach Massage
One of the positions in this series (Round Back) calls specifically for flexion of the spine and exerts strong pressure on the lesser pelvis.
Short Box Series, Round Back
This exercise is performed while seated on the box. It is a variation of the Crunch,*5 which is done on the mat, and has the same effect of compression on the perineum.
Elephant
Bringing the trunk toward the thighs tends to push the viscera down lower in the belly.
The curling of the spine in this movement can also encourage pressure in the direction of the lesser pelvis.
Rowing Series: Into the Sternum
The dynamics of this exercise are the same as with the Crunch, and have the same effect of putting pressure on the lower abdomen.
Mat Exercises
Mat exercises that involve spinal flexion from the head will have the same effects on the viscera and pelvis as those on the Reformer.
In order to avoid repetition, the mat version of Teaser doesn’t appear on this list. Nor does Boomerang, in which Teaser is a major component.
Roll-up (Spine Stretch Forward)
The hinge effect that brings the trunk over the thighs pushes the abdominal mass downward and thus puts pressure on the perineum.
Open-Leg Rocker
The balance required to maintain this position augments the downward pressure on the lower abdomen.
The emphasis put on bringing the trunk closer to the thigh means more weight is going to be put on the lower belly.
Seal (Rolling Like a Ball)
This rolling action, performed with the legs lifted and the trunk close to the thighs, pushes the viscera in the only direction possible— toward the perineum. This is especially true on the return.
Neck Pull
This extreme version of the Roll-up closes the angle between the trunk and the thighs, pushing the abdominal mass even lower.
