Vaida Vaskiene Physiotherapy

05/12/2024

Why Core Stability and Breathing Matter

Your core is much more than just abs—it’s the powerhouse that keeps you steady and strong in everything you do. It helps you bend to pick up your child, carry groceries without strain, or stretch to reach that book on the top shelf. One of the core’s most important functions is creating intra-abdominal pressure (IAP) when you take a deep breath. This pressure acts like a built-in support system, keeping your lower back safe and steady.

Your spine has natural curves that absorb shock and keep you balanced, especially the lower back curve (lumbar curve). Breathing the right way, such as using bucket handle breathing (where your lower ribs expand as you inhale), helps protect this curve, allowing your arms and legs to move freely without putting strain on other muscles.

Instead of always bracing your abs tightly, focus on activating the deeper muscles that naturally support your spine and pelvis. Over-bracing can actually stress your back and lead to pain. The goal is to find the right balance—too much or too little curve can cause issues.

With proper breathing and good core engagement, you can protect your spine, move better, and stay pain-free.

04/12/2024

Proper core function requires proper ability to generate and use IAP (intra-abdominal pressure). Proper IAP requires proper breath mechanics. Proper breath mechanics requires good body alignment.

30/09/2024

Let's talk about breathing 🫁💨

Breathing is something we do instinctively, yet many of us don't do it as effectively as we could. Most people tend to breathe too shallowly, hold their breath, or have an inconsistent pattern without realizing it. One of my patients once asked, "Do people keep breathing during your tests? It feels so natural for me to stop." This is more common than you might think—many people have dysfunctional breathing patterns and aren't aware of it. Just because you're breathing doesn't mean you're doing it correctly.

So, how should we breathe?

When you inhale, your lower ribs should expand outward, increasing pressure in the abdomen and decreasing it in the chest. This movement naturally draws air into the lungs. It's often referred to as "bucket handle" breathing. This pressure also helps stabilize your lower back and pelvis, preserving their natural alignment. A stable lower back is key to allowing your limbs to move freely.

When your body senses instability, it compensates by tightening up to protect itself. This can manifest as tightness in the hips, calves, or hamstrings—indicators that your body is compensating for a lack of core stability.

Stability = Better Movement

A stable core allows for better, more fluid movement. Two main muscle groups play a role in this:
- Intrinsic muscles such as the diaphragm, pelvic floor, internal oblique, and transversus abdominis, which stabilize the spine, ribs, and pelvis.
- Extrinsic muscles like the re**us abdominis and external oblique, which support the deeper muscles and aid in movement.

By mastering proper breathing and maintaining core stability, you can:
- Improve mobility
- Lower your risk of injury
- Prevent issues like back pain and joint problems

17/09/2024

I've had quite a few patients over the past couple of weeks thank me for helping them move naturally again—without having to think about how to get out of a car or even out of bed—after just a few sessions. Many had spent years seeing multiple practitioners with little progress, leading them to believe their pain might be "all in their head." For some, this frustration even turned into depression.

Yet they put their complete trust in me and the process, even if they didn’t fully understand what I was doing. Some sessions ended in tears of joy, and seeing that relief is truly one of the most fulfilling parts of my work. ✨

21/04/2024

Best of luck to my clients running the London Marathon today! You've trained hard, go out there and crush it!

12/04/2024

Today, I treated my first Bells Palsy case and achieved impressive results in just one session. My patient suffered a head injury from a lorry door seven years ago, leading to swelling behind his right ear and inflammation of the facial nerve. This caused paralysis in the facial muscles on the right side, which he had accepted as permanent. During the assessment, he couldn't squint with his right eye, blow out his right cheek, or frown at all. After releasing the sagittal suture and performing nerve flossing on the facial nerve buccal branch, he regained the ability to blow out his cheeks and frown on the right side. Though there's more to address, it's remarkable how targeted treatment can yield such significant improvements.

11/04/2024

At long last, my Level 3 NeuroKinetic Therapy certificate has made its way to my mailbox! 👏 Incorporating NKT into my Soft Tissue practice has significantly enhanced my ability to address pain effectively. The combined power of these techniques offers a potent solution for pain resolution.

29/02/2024

Over the weekend, I attended a seminar on ID Core Concepts where we explored proper breathing techniques and the importance of creating intra-abdominal pressure. I learned strategies for addressing faulty breathing mechanics to achieve lasting improvements in managing pain or dysfunction, and to top it off, I had a great time!

28/02/2024

Here's an article explaining why your joints might make popping or clicking sounds. They say it's usually no big deal if there's no pain, but it could indicate some joint control issues.

Worried about pops & clicks when you train? Here's how to tell when it's normal, when to worry, and three exercises to help keep your joints healthy long-term.