Your rib flare represents a physical positional adaptation to the way you breath. Period. You aren't going to accessory-exercise your way out of this one. Real change is going to come from changing the way you breathe, and that means strengthening some breathing muscles that are currently compromised or under-performing, in this case, the deep core and thoracic exhale system.

Humming (or any prolonged exhale) helps to undo your chronic rib flare by upregulating (firing up! strengthening!) the exhale muscles of the respiration system. The muscles that pull the ribs down are the "finisher" muscles that can pull the ribs down once the diaphragm has theoretically pushed the majority of the air out of the lungs in a profound, active exhale. That role for the diaphragm is "theoretical" because many of us are not breathing in this way to begin with, but regardless of how we are getting air in -- more optimally using out diaphragm to a greater extend, or in a really dysfunctional way that jacks up our whole body alignment and nervous system by relying on the muscles of our ribcage -- the ribs are stuck in inhale mode, and THAT alone is making it tough-to-impossible to use our diaphragm the way it is designed in the first place! See what I mean... chicken-egg-chicken-egg of causal factors.

We will discuss all of the above in more depth in future videos, including other exercises for flared ribs, and -- just as critical for your gait mechanics -- the related anterior pelvic tilt and/or translation that tends to partner with chronic rib flare, and HOW all of that is affecting your gait/balance/foot function/glute activation/back pain/shoulder pain/neck pain... on and on.

But in the meantime, here is a practice, straight out of my personal morning routine that helps me get to the root of the problem in my own body and keep it under control. My own rib flare is largely resolved due to the work I've done for the past year, and I use humming for maintenance. But even if you are just getting started (and/or don't realize you have chronically flared ribs...) this is a great way to get started addressing the issue and integrate that work into your daily routine.

There are MANY ways I've practiced my breathing over the past year (I look forward to sharing them), but this is a simple practice I try to do every day that is also a practical, and hopefully very practicable tool, so I want you to know about it. Hum in the morning. Hum on your commute. Hum on your walks. Hum when you are replying to incessant office-chatter email ;). Hum whenever you can.

I only preach what I practice, friends. If is is worth it to me to do these simple things to improve the way my body moves, feels, and functions, then I want you to know about them!

And below are a few links for more information about Nitric Oxide/nasal breathing, and maybe there will be a shout to to humming in there as well, but I'll let you look that up further :). If you are humming for increased NO, then you want to go for max reverberation in your nasal cavity. Have fun! Annoy your housemates! xo


[ Ссылка ]
[ Ссылка ]
[ Ссылка ]

свернуть