The New Rules of Posture by Mary Bond

Author:Mary Bond
Language: eng
Format: epub
Tags: Health/Exercise
ISBN: 9781594779985
Publisher: Inner Traditions/Bear & Company
Published: 2009-11-03T16:00:00+00:00

CORE STABILITY, BREATHING, AND YOUR PELVIC FLOOR

Core support fosters healthy breathing and healthy breathing supports the core—a win/win situation. Both depend on the spine’s foundation in the pelvis. When we sit or stand with a neutral lumbar curve, the rib cage rises. Then, when we engage the TA, the diaphragm spreads its force outward to expand the lower ribs. Breathing through the lower ribs, in turn, prevents overuse of the outer corset muscles and compression of the trunk.

The right relationship between the pelvic floor, diaphragm, and inner corset can even prevent urinary problems. The slight forward tilt of the pelvis in healthy sitting and standing deflects the diaphragm’s pressure away from the bladder. Inner corset support further protects the urogenital organs from the pressure of breathing.

If your TA is weak, you may unconsciously bear down internally instead of drawing in and up. Bearing down creates abdominal pressure that feels like, but isn’t, core support. The action presses down on the perineum and makes the belly harden and protrude. It’s a common reaction when you’re doing something effortful or something outside your usual routine, such as moving a couch or pulling weeds, and not giving any thought to your body. When you’re feeling pressed for time, the bearing down sensation can feel as though you are internally putting on the brakes. Maintaining this mild tension can become a chronic stabilizing habit that undermines your breathing, your inner corset tone, and the health of your pelvic organs.

Most people take a big breath to stabilize the trunk when they’re about to lift something heavy. It’s fine to use the breath to initiate stability, but be sure that you are not also pressing your belly outward and holding your breath as a substitute for TA support. Bearing down and holding your breath when you lift things can cause a hernia, a protrusion of tissue through the abdominal wall near the groin. This injury is more common in men than in women.

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