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Breathing, core, and postural control - Summary

Updated: Jan 20

Have you ever wondered how something as simple as breathing can impact your core strength and posture? Let's briefly explore the fascinating connection between breath, core stability, and maintaining good posture. Whether you're a fitness enthusiast, a curious individual, or someone looking to improve your overall well-being, this article will offer valuable insights.

This posting summarizes the learning modules on the integrative view of breathing, core, and postural control. To access the learning modules, use this Link: "Integrative view of breathing, core, and postural control."

Part 1: Intra-Abdominal Pressure (IAP)

Let's begin our journey with an exploration of intra-abdominal pressure (IAP). Sounds complex, right? In simple terms, IAP is the pressure within your abdomen that provides crucial support to your spine and core. Healthy IAP is the product of ideal coordination between the diaphragm, abdominal muscles, and pelvic floor. That is why breathing and core stabilization are inevitably linked to each other. IAP reduces the muscular burden and spinal compression that are also required for stabilizing our core and overall posture. Therefore the knowledge of IAP is crucial for anyone who wants to enjoy their physical activities and sports performance while minimizing undue stress to the body and preventing injuries.

connection between intrinsic lumbopelvic stabilizers and thoracolumbar fascia stabilizes lumbar spine via intra-abdominal pressure
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Part 2: Your Deep Core as a Proactive Pressure Chamber

Building on the foundation of Part 1, part 2 explains how the deep core muscles are used to control IAP in detail. In a nutshell, they work with our nervous system to help our deep core function as a proactive pressure chamber. Our diaphragm, transversus abdominis, and pelvic floor coordinate to generate and modulate the IAP to stabilize our trunk and pelvis prior to our voluntary limb movement. In addition, this predictive stability is ultimately transferred to whole-body control via the network of fascial connections. Imagine your breath as the control valve for this proactive pressure chamber, influencing the stability of your core and, in turn, your posture. Whether you're an athlete striving for peak performance or someone who wants to stand tall and pain-free in everyday life, proper breathing is essential for you to create a strong foundation for movement.

coordination between deep core and outer core stabilization

Part 3: Adaptive Guy Wires

In the final installment of this series, we explore how the deep core and global stabilizers of the body work together to support our overall stability and posture. Whereas the deep core structures are compared to a pressure chamber, the outer (superficial) posture muscles are often compared to mechanical guy wires that keep a rod upright. In this concept, our spine is considered a rod. However, our spine is not a rigid rod. The spine is a movable structure and needs direction-specific stability. Our body is cleverly designed to make the guy wires more "adaptive" via intricate coordination between the deep core and outer stabilizers of the whole body. Knowledge of this mechanism will help you build a strong foundation for well-integrated training that complements the limitations of both the deep core and global stabilizers of the body.

the balance between muscular guy wire and intra-abdominal pressure

If you have enjoyed this summary and want to learn more, use this Link: "Integrative view of breathing, core, and postural control."

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