27/07/2022
What is one common denominator in back pain, diastasis recti, si-joint dysfunction, abdominal hernias, pooch belly, pelvic floor issues, and hip pain? To name a few 😏 . .
𝙏𝙝𝙚 [𝙞𝙣]𝙖𝙗𝙞𝙡𝙞𝙩𝙮 𝙩𝙤 𝙧𝙚𝙜𝙪𝙡𝙖𝙩𝙚 𝙞𝙣𝙩𝙧𝙖-𝙖𝙗𝙙𝙤𝙢𝙞𝙣𝙖𝙡 𝙥𝙧𝙚𝙨𝙨𝙪𝙧𝙚 ⚖️ . .
What does that even mean? 🤨 . .
It means that our diaphragm (breathing muscle) and pelvic floor are for some reason not in alignment, or “stacked”. Think postures such as swayback and anterior tilt☝️ . .
This causes imbalances in taughtness, not only in the diaphragm and PF, but also in our abdominal- and spinal muscles/tissues⚠️ . .
When this happens, air pressure is not distributed evenly throughout our core, and certain areas (such as our abdominal wall and/or PF) are put under more tension than others as we move and breathe🚫 . .
Over time, these tissues may lose their ability to expand and contract well, which is needed for optimal functioning — not only locally, but through the entire system🔂 . .
How to fix? This is very individual. But a general progression is👇:
𝟏) Get stacked! This involves adequate mobility of the ribs and spine. FRC techniques are great here.
𝟐) Breathe with your diaphragm, not your belly. Expand the ribs 360 degrees, without excessive rib flare and/or back arching.
𝟑) Be able to maintain that stack while breathing.
𝟒) Be able to maintain a stack while breathing and moving your limbs.
𝟓) Be able to move DYNAMICALLY in- and out of a stacked position. . .
Here several beginning exercises and progressions, using a foam roller to further challenge control.
𝙁𝙤𝙘𝙖𝙡 𝙥𝙤𝙞𝙣𝙩𝙨:
• “Neutral” spine throughout
• Inhale slowly and fully back into ribs, expanding air gently down toward lower back and into pelvic floor; exhale slowly and FULLY, lifting pelvic floor and pulling hip bones together.
👉 𝙏𝙝𝙞𝙨 𝙨𝙝𝙤𝙪𝙡𝙙 𝙣𝙤𝙩 𝙗𝙚 𝙛𝙤𝙧𝙘𝙚𝙛𝙪𝙡; 𝙩𝙝𝙚 𝙢𝙤𝙧𝙚 𝙖𝙞𝙧 𝙮𝙤𝙪 𝙜𝙚𝙩 𝙤𝙪𝙩 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙘𝙝𝙖𝙣𝙜𝙞𝙣𝙜 𝙥𝙤𝙨𝙞𝙩𝙞𝙤𝙣 𝙤𝙛 𝙩𝙝𝙚 𝙨𝙥𝙞𝙣𝙚, 𝙧𝙞𝙗𝙘𝙖𝙜𝙚 𝙖𝙣𝙙 𝙥𝙚𝙡𝙫𝙞𝙨, 𝙩𝙝𝙚 𝙢𝙤𝙧𝙚 𝙮𝙤𝙪 𝙬𝙞𝙡𝙡 𝙛𝙚𝙚𝙡 𝙮𝙤𝙪𝙧 𝙘𝙤𝙧𝙚.
• Maintain some abdominal tension with each subsequent inhale.
• Challenge further by adding limb movements on the exhale.