Gravity Fx Fitness

This weekend I had the pleasure of learning to use Indian clubs from physical educator Dr. Ed Thomas.  This ancient art is highly useful for re-teaching or restoring proper posture, as well as expanding the ribcage and positively influencing your breathing patterns.

I had been using Indian clubs for a little while with my clients and myself as part of a dynamic warmup, but I must confess that the patterns used were very “primitive” at best, nothing close to the precise patterns that Dr. Thomas is capable of.

So first thing Monday, all my clients spent a couple minutes learning how to “properly” go through some of the patterns and could really feel their shoulderblades moving and their ribcages opening up to allow for better breathing.

I have to confess, after a weekend of using the clubs for several hours, along with a basic yoga class and I am standing taller and breathing much more relaxed.  I also feel less tension in my neck.

It might interest you to know that it wasn’t just personal trainers or physical educators that were expressing the health benefits of diaphragmatic (abdominal) breathing, but physical therapists like Gray Cook, also.

Here is a link to an article that Ed Thomas wrote on breathing.

This is a simple video that can be used for 2-5 minutes daily to work on proper breathing.  With the majority of our society being seated throughout most of their day, high stress levels and a lack of proper exercise, this is a simple way to help combat these issues.

Soon I will post an article on the clubs with some simple ways to increase mobility in your shoulders and increase your coordination and posture.  Interestingly, Dr. Thomas learned to use the clubs in Davenport, Iowa as an 8 year old in the Fifties at the German Turner hall.  I think its time to bring back some of these lost arts that have been around for hundreds or thousands of years in various cultures throughout the world.

Get moving!

Brian Morgan

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Can working on your breathing patterns help with your posture and flatten your stomach?

Yes!!

In recent years, several physical therapists and doctors have recommended breathing exercises to restore proper abdominal function and  reduce low back pain.  In particular, they have had patients start with diaphragm (abdominal) breathing exercises before moving on to other exercises.

While there has been some disagreement about how important this function of your “inner core” really is, one thing is certain, your abdominal and low back muscles function as a unit to help stabilize your spine.

After injury or surgery, or just being sedentary for a long time, your abs may not be functioning as efficiently as possible.  Starting with breathing exercises helps to activate (turn on) your deeper abdominal muscles.  There are different layers of muscles in your abdominal wall that function as a unit, kind of like a “plywood effect,” where the whole is greater than the individual parts.

The strength of plywood comes from the multiple layers crossing in different directions, similar to your abs.  Before moving on to more difficult ab exercises like planks, its a good idea to make sure those inner muscles are functioning properly.  Diaphramatic breathing exercises can help accomplish this task.

Various plank exercises can be progressed from here, as you get stronger, as well as standing exercises that focus on keeping your core stable.  Here is an example of an isometric exercise on the Power Plate to help with ab and back stability.

Kneel on the platform with knees about hip width apart.  “Brace” your abs, keeping them tight without sucking them in or letting them push out.  Keep your spine in a neutral position throughout the exercise.  This should not create pain!

If so, you may need to modify the exercise or choose another exercise as a substitute.

Get moving!

Brian Morgan

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