Diaphragmatic Breathing For Aging Athletes

Over the last 7 years, I have utilized exercises to improve breathing mechanics (Postural Restoration Institute) for not only warm-ups and cool-downs but for progressing athletes and clients in advanced movement. Take the back squat for example; you are trying to simultaneously flex the hip and knees while supporting a load on the back of the shoulders (axial loading on the spine). This may seem like a simple and easy thing to do, but as we look at what it takes to progress the squat in load and get the most out of it, we see that the position of the ribcage plays an enormous factor in whether or not the movement is being used properly. To improve squatting, pressing, and hinging mechanics, we must create a solid foundation to build on. Enter diaphragmatic breathing.

Diaphragmatic breathing is something we are born to do. However, we learn compensatory breathing patterns through our modern day living that ends up ruining what we are biologically made to do. Take a look at a baby/infant breath, move, squat, etc.. This is how we are born to move. The more we sit in chairs, avoid primal moving patterns (squatting, hinging, crawling, pressing), and overuse certain movements/exercises the deeper these new patterns are ingrained.

Fortunately, we can relearn how to properly move, and it starts with understanding optimal breathing to access the widest capacity of movement (NOTE: NOT NECESSARILY THE BEST SINCE BEST IS SUBJECTIVE). It's not as simple as sucking air in and pushing it out. If we focus only on those actions, we are not addressing the root problem: What strategy are we using to execute inhalation and exhalation. In this video, I review breathing mechanics we use for postural exercises (influenced by Zac Cupples, Bill Hartman, and The Postural Restoration Institute), including points of emphasis for aging athletes. Aging athletes tend to have less mobility in the ribcage (influenced by aforementioned activities) and need special consideration when relearning how to use the diaphragm in breathing.

The biggest take away: practice your breathing mechanics daily and you will see your mobility (both upper and lower body improve) and chronic pain diminish. Need a personalized touch to your mobility routine? I'm here to help. Click the link below to see up a free assessment today and let's move toward the best version of you.

Simple Fix For Right Shoulder Pain

The most common complaint for aging athletes is aching shoulders, especially when performing bench press, push-ups, burpees, dips and many other horizontal pushing exercises. In the video below, I break down one of the most common reasons why you might experience right shoulder pain when horizontal pressing, and a simple breathing exercise to fix it.

We are naturally asymmetrical, but sometimes the asymmetries go overboard and they cause us pain and dysfunction.  The reason why the right shoulder is limited in internal rotation and extension (bottom of the push-up) is because our right rib cage tends to tip back due to overactivity of the right abs (Postural Restoration Institute).  To compensate, the right shoulder blade must tip forward, thus shortening the pec muscles and elongating the lower trap muscles.  These compensations make it harder for us to find stability when the bar is on our chest in the bench press or in the bottom of the push-up.  We then rely on the anterior capsule, biceps tendons, and other structures of the shoulder joint that are made to take that much load in that way.  This may lead to biceps tendonitis, labral tears, and other rotator cuff issues.

To fix this problem, we have to treat the root cause first, and then work out from there.  The root cause of the issue is the right rib cage being tipped back.  To get us out of this position we are going to use our left lower abs and our right arm reaching to drive the trunk back to the left (see video).  2 sets of 5 breaths on the right side only twice per day is a good place to start.  Testing the bottom of the push-up and then resting will ensure you are doing the exercise properly.

Thank you to Zac Cupples,PT and Bill Hartman,PT for the inspiration for this blog/video.  They are geniuses when it comes to movement, and they are worth a look.

If you need any other help fixing your shoulder issues, I’m here to help.  Click the link below to book a free assessment and let’s have you moving pain free today!

Best Running Shoe of 2020?

When it comes to shoes, I am a bit of a snob. But I think I have the right to be. There are few things that you wear that mean more to your posture and movement than your shoes. Your feet represent your sole point of contact to the ground, and if what is on your feet impedes the messages sent to the brain, then there are going to be issues.

The Postural Restoration Institute gives four recommendations when it comes to shoe that is going to support good posture and gate:

1. Heel counter does not fold in

2. Shoes bends in the toe box easily and not in the middle of the shoe

3. No outside heel give

4. Heel height should be symmetrical

The Asics Gel Cumulus 21 check all these boxes. From the Postural Restoration Institute, they describe the Cumulus 21 of their recommended shoe list:

• Most Narrow Heel Counter

• Most Vertical Heel Counter

• Firm Sole

• Average Toe Box Width

• Works well with Orthotics

Aside from being an amazing shoe for your posture and movement, the Cumulus 21 is now on sale on Amazon for ~$54. That is a steel and you would be wise to pick up a pair (or two!) today!

Looking to do your very first marathon in 2021, or maybe you want to break your personal best? I’d love to help! Click the link below to get started today!