How To Stabilize Your Core Through Breathing
BUILDING THE FOUNDATION: THE DEEP CORE STABILIZING SYSTEM
by Annemarie Alf, PT, DPT, CSCS, SFMA at Olympus Movement & Mobility
Do you know how to breathe?
Did you know it could improve your performance?
Learning how to activate your diaphragm and creating intra-abdominal pressure will lead to increased activation of the deep core stabilizing system.
This is key to protecting the spine and leading to improved movement patterns and therefore increased power and performance overall.
Core stability is NOT achieved purely by the strength of abdominals, spinal extensors, glutes or any other muscles, rather core stabilization is accomplished through precise coordination of these muscles to generate intra-abdominal pressure (IAP).
This is regulated by the CNS (central nervous system)- the brain.
Our sagittal stabilization begins at 6 weeks of life.
Our spinal (core) stabilization is attributed to muscle complex called the Deep Stabilizing System of the Spine (DSSS).
What is the deep spinal stabilizing system?
It is more than just the ‘deep muscles.’
Deep Spinal (core) stabilization includes multifidi, deep neck flexors, diaphragm, abdominal wall, pelvic floor.
When these muscles are automatically activated prior to movement, a stable base is generated.
In proper stabilization, activity does not involve only one muscle but the whole chain working together.
What is most important is the quality of stabilization?
Functional stabilization is necessary for safe, purposeful movement.
Through postural – locomotion kinematic chains, nearly every muscle is involved in stabilizing function.
How to create proper IAP: intra-abdominal pressure?
Its distribution occurs with the correct activation of the diaphragm.
1. The physiological movement of the diaphragm should be part of all movement and exercise.
2. Increases equally in all directions
The ideal position of the Spine, Chest, and Pelvis = stacked/ parallel
Do NOT want ‘open-scissors’ of the diaphragm OR a rib- flare.
Posture and respiration form one functional unit.
DIAPHRAGM HAS 3 FUNCTIONS:
2. Postural/ stabilizing function
3. Coordination of both
KEYS TO SUCCESS: ACHIEVING SAGITTAL STABILIZATION:
1. Spine axially elongated/ uprighted;
2. Chest in expiratory position (rib cage down);
3. Parallel position of the diaphragm and pelvic floor;
4. Equal distribution of IAP independent on respiration;
5. Equal activation of the abdominal wall
In order to improve and achieve optimal movement: Quality> quantity.
Muscles must be trained in both their stabilization and dynamic (movement producing) functions.
Movement efficiency = optimizing the distribution of internal forces of muscles that act on each segment of the spine and/ or any other joints or segments
ANY PURPOSEFUL MOVEMENT IS PRECEDED BY THE AUTOMATIC ACTIVATION OF THE POSTURAL STABILIZERS.
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