The stack - Better core and breathing
Part 6
In this technique we are going to focus on what our PELVIC FLOOR is doing and pull in our adductors/deep front line by adding a block between the knees.
Deep front line = adductors + pelvic floor + abdominals + deep neck flexors
How does pelvic floor integrate into core and what’s happening?
In simple terms:
INHALE = expansion
EXHALE= activation
In more complex terms:
INHALE = diaphragm descends, it increases IAP and you should get ab wall, spinal muscles and pelvic floor responding by lengthening eccentrically under tension.
EXHALE = diaphragm ascends into a dome shape again and your ab wall, spinal muscles and pelvic floor should respond by shortening concentrically under tension
💡Spotlight
Core muscles never turn OFF…they just regulate tone responding to the action of the diaphragm by eccentrically or concentrically working.
Remember our TESTS….Try them again in this set up and see if you do better than the last set up.
Play :
▶️ Add a KB, weight or tubing.
▶️ Bring legs up to 90 90 ( may need a wider block position) or go to a wall.
See if you can find a nice connection
PART 6 B - A few clinical pearls I want to talk about here
1️⃣ Adding the block and breathing from the “bottom up” is a great way IN for those people with overactivity and gripping of their upper abdominals.
We call this an hour glass pathology in @dnsrehabilitation because it creates a narrow waste ( like an hourglass) but is pathological because it limits essential ribcage expansion.
Hourglass image courtesy of @dianeleephysio @dianeleept
If you get too much upper abs when you breathe out try this set up instead.
Think about breathing out from the BOTTOM UP to shift away from abdominal gripping and make sure the stuff down there is joining the party too!
2️⃣ The pelvic floor is like a Clock.
Our goal is a balanced pelvic floor. Pelvic floor is made up of many muscles and there is a common presentation of hypertonicity and gripping at the back ( 6 ) clock) and lack of connection at the front ( 12 O’clock).
To help with this▶️ focus on getting eccentric expansion in the back on the breathe in and activation ( Kegel) on the breathe out.
Again, the simple cues are :
EXPANSION on the breathe in
ACTIVATION on the breathe out.
Send me your questions.
Tag a friend and follow along!
✨Movement 101 members can find THE STACK and CHALLENGING THE STACK in the core section of their library. Details at the link in my bio.
#core #breathing #prehab #rehab #pri #dns #mobility #stability #diaphragm #backpain #NR #pelvicfloor
Thanks for watching!
#mobilityexercises #movement101 #physiotherapy #physio #physioexercises #mobility #flexibility #strength #stability
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Michelle Edmison
Registered Physiotherapist
Clinical Instructor Faculty of Medicine UBC Physical Therapy Department
Certifications & Specializations :
Kinstretch and FRC
Postural Restoration Institute
Dynamic Neuromuscular Stabilization
Foundation Training
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