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Breathing and Core Stability

2/16/2015

7 Comments

 
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I just did a search on the internet for the best exercises for core stability.
Here are the top exercises that came up in the search:
  • Modified plank on knees
  • Plank
  • Side plank
  • Bridges
  • Bird-dog on hands and knees
  • Crunches
  • Obliques crunches
  • V sits
  • Plank with an exercise ball
  • Dying Bug
These exercises are great for building the global muscles of the core: abs and back muscles, but what about the intrinsic muscles of the core? In my practice, many people have come to me who have already been doing their "core exercises" and yet they still suffer from back pain, SI dysfunction and pelvic floor disorders, etc.  The key to true core stability is to develop motor control, timing and coordination of the intrinsic muscles first, and then develop the abs, obliques and back muscles once the inner stabilization system is firing and wiring together.

Intrinsic Core Muscles

Breathing and Core Stability
Intrinsic Core Muscles. This pic is from the website of Brent Brockbush. To learn more about the Intrinsic Stabilization System click on the pic and it will take you to the site of BrentBrockbush.com.

Diaphragmatic breathing is a great way to reconnect the inner core muscles

Breathing and Core Stability
Action of the diaphragm during inhalation and exhalation
The Rhythm of the Respiratory Cycle:

  • During inhalation, the diaphragm contracts while the pelvic floor and the deep abdominal muscles relax.
  • During exhalation, the diaphragm relaxes while the pelvic floor and deep abdominal muscles contract.

Establishing Core Stability Through Diaphragmatic Breathing

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.
7 Comments
Ellen
4/27/2015 04:48:14 am

I have been getting the hang of breathing like this (feels so weird to feel the pelvic floor moving!) and have a question (excuse me if you answered this already). Should we breathe like this WHEN we are doing core strengthening exercises?

Reply
Susan
4/29/2015 08:15:13 am

Ellen,
You should always be breathing during exercise... :) Many people try to hold their breath to get stability. As you are active you probably won't feel as much eccentric lengthening.

Susan

Reply
Ellen
5/2/2015 10:38:51 pm

What I meant was do we let the belly expand and pelvic floor move down on the inhalation? I'm used to hearing all that cuing like "draw the navel toward the spine" and "brace the abs", etc,

Jill
6/4/2015 12:12:19 am

Hello. Great blog! I am also wondering the same as Ellen. For example, if I am holding a plank should I let my belly expand when I inhale? I had always been keeping my belly pulled in (cause that's what I was taught years ago).

Reply
Susan
7/20/2015 09:39:35 am

Jill,
Sorry for the delay, I just saw this. When holding a plank, yes, you should be able to breathe normally. Because your muscles are actively shortening holding you up, you will notice that the range of movement is less.

Susan

Reply
Angie
7/28/2015 08:36:16 pm

Susan,
What are you sitting on? Looks to small to be a ball.

Reply
Angie
7/28/2015 11:58:12 pm

I am sitting on a Bosu.

Reply



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    Susan McLaughlin,
    Physical Therapist
    Restorative Exercise Specialist™

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