Gravity Fx Fitness

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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Can improper breathing contribute to your chronic pain?  Let’s take a look.

The last few years I have come across different experts that believe that a change in your breathing pattern can definitely decrease pain and increase your mobility.

In particular, many people are chest breathers when the majority of your breathing should occur through your diaphragm (stomach).  I recently read a newsletter from one of these experts, Dr. Evan Osar.  He talked about a client that was referred to him by a friend.

This person had hip pain for about a six year period and had seen physical therapists, chiropractors, massage therapists and personal trainers for specific hip strengthening and therapy.

No results from these various professionals.  It was discovered that she had a breathing dysfunction and after some work to help clear this up and restore proper diaphragm breathing, the strength in other muscles started to return.

So what exactly causes this breathing dysfunction?  Injuries, too much stress, poor posture – usually its an accumulation of these factors and not just one of them.

Reflexes can also play a part in this dysfunction.  In his book Somatics, Dr. Thomas Hanna discusses the role of reflexes in relation to pain and posture issues.  He believes that the stooped over look that many associate with aging, is actually more an effect of reflexes.

Today the media is constantly telling us about this recession we are in and of jobs being lost.  In stressful times, people are often worried about the future.  Hanna states that this worrying can lead the shoulders to round forward and the muscles of the neck and shoulder to contract more than necessary.

This rounded shoulder posture can interfere with your breathing and also make your muscles work over-time, as your body is now “out of alignment” with gravity.  This poor alignment can contribute to neck, shoulder, low back, and hip pain!

Inefficient movement can result in pain and loss of mobility.  It may also increase your risk of heart attack.  One study done in a Minneapolis – St. Paul hospital looked at 153 heart attack patients.  It was discovered that all were chest breathers (shallow breathing).

So if this sounds like you, I would look for a professional that can help determine if you need to change the way you breathe.  You will then likely need some additional work for both mobility and stability.

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