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.

The One Exercise You Should Be Doing Every Day

If there is one exercise that you see on every training program that I write, it’s the 90/90 Hip Lift.  There are many variations of this exercise that I use (right hand reach, two hand reach, etc.), but you will always see it on your program if you work with me.  I usually include it in the warm-up for my clients but regardless if you are a world class athlete or you are a 70 year old who is just looking to stay in shape, you can benefit from this exercise.  Not only does it allow you to feel abs, glutes, and hamstrings, but it can be used to downregulate the nervous system as well.

Here is a breakdown of the 90/90 Hip Lift with Right Hand Reach;

1. Lie on your back with your feet flat on a wall and your knees and hips bent at a 90- degree angle. 

2. Place a 4-6 inch ball between your knees. 

3. Place your right arm pointing toward the ceiling. 

4. Inhale through your nose and as you exhale through your mouth, perform a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your low back flat on the mat. Do not press your feet flat into the wall instead dig down with your heels. 

5. As you inhale, reach your hand toward the ceiling.  Maintain the pelvic tilt.

6. Exhale and keep reaching toward the ceiling feeling left hamstring and abs engage 

7. Repeat for 5 Breaths x 2 sets

This simple little exercise will alleviate nagging back pain, realign the neck and shoulders, and prepare your entire body for your workout.

This is only a brief description of the exercise, and proper coaching is key to success with the 90/90 hip lift.  If you need a personalized touch, I'm here to help.  Click the link below to book a free assessment today and let’s have you moving pain free now!

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!

This Common Ab Exercise Is Making Your Lower Back Pain Worse...

It has been ingrained in us since grade school (see the Presidential Fitness Test) that the sit-up is the most important ab exercise you can do. If you have lower back pain however, I would avoid the sit-up like the plague.

"Blasphemy!" my gym rats bro-science experts will say. "You need a strong core!" First off, what do you consider your "core." Secondly, relax, this is just an article written by a guy who thinks the movie Borat is my generation's Citizen Kane. I digress. When you say core, I are assuming that you are talking about the muscle that support all ranges of motion of the trunk/pelvic AND your ability to respire (breath in and out). The sit-up, that targets the rectus abdominis, does a pour job at both these objectives. The rectus abdominis's primary motor function is controlling spinal flexion in the sagittal plane (back to front bending), and it actually has an insertion point that is anchored to the sternum, preventing the sternum from elevating during inhalation when active (that's bad). It's like watching Chris Farley wearing a jacket that's too small.

Your sternum gets pinned down by your rectus and without the expansion things get ugly really quick. You are soon compensating by extending the lower spine, further exacerbating stress on the lower vertebrae and muscles.

If you have lower back pain, and the sit-up is your primary core strengthening exercise, do yourself a favor and give the sit-up the ol' 86!

In future posts, I will be writing about my favorite ab exercises for alleviating lower back pain. You don't want to miss out, so make sure you click the link below to join our mailing list.

Looking for your own workout routine to improve your core and get rid of lower back pain? Click the link below to sign-up for a free assessment and I'll help you feel better, TODAY!