Understanding Core Stabilization Through A Respiration Lens
In a previous article series, I discussed important theoretical concepts underlying proper core function. If you missed those articles, I'd encourage you to read those first, which you can do at the links below:
- Core Integration Utilizing PRI and DNS Approaches: Theoretical Constructs
- Core Integration Utilizing PRI and DNS Approaches: Practical Applications
A central tenet in these articles, and a key premise of both the Postural Restoration Institute (PRI) and Dynamic Neuromuscular Stabilization (DNS) schools, is that feed forward core stabilization is driven by coordinated synchronous movement of the diaphragm and pelvic floor with concomitant transverse abdominis activity. The function of this musculature is largely driven, or at least can be influenced, by respiration.
As a quick review, the diaphragm and pelvic floor should descend together upon inhalation and should ascend together upon exhalation, moving in a piston-like manner. This synchronous movement creates room for the lungs to expand and internal organs to descend, and also pressurizes the abdominal cavity.
In order for this musculature to function properly, it must be positioned properly. Setting aside the discussion on side-to-side asymmetries, many hockey players present in a position of anterior pelvic tilt, excessive lumbar lordosis, and anterior rib flare. In this position, the piston-like synchrony of the diaphragm and pelvic floor is compromised, as the inverted bowl of the diaphragm and the bowl of the pelvic floor are no longer stacked. The diaphragm loses some of its dome shape as its anterior fibers are pulled forward, creating a flatter muscle with an accentuated postural role and down-regulated respiratory role. Because the diaphragm descends and flattens during inhalation, this compensatory diaphragm position as a result of an anterior rib flare can be thought of as an inhalation position.
The anterior pelvic tilt tends to result in a position of anterior pelvic floor descension and posterior pelvic floor ascension. In the same vein, the anterior pelvic floor, descended, can be thought of as being positioned in a state of inhalation, whereas the posterior pelvic floor, ascended, can be thought of as being positioned in a state of exhalation. In this environment, core stability is compromised because the driving musculature is stuck in a position of inhalation.
As a result, one of the keys to restoring proper alignment and core function is teaching FULL exhalation. For many players, it may have been a very long time since they last completed this action, and players will often stop prematurely or cough (which has been argued is a neurological reset for the diaphragm musculature). However, once players develop a better feel for this position, it becomes a little more natural and can be used to drive better core stabilization in a variety of lifts. For any core exercise that emphasizes controlling extension, cuing the athlete to “exhale first” can go a long way in repositioning the rib cage to put the diaphragm, abdominal musculature, and pelvic floor in a more optimal position to stabilize the spine. Likewise, in more traditional lifts (e.g. squats, deadlifts, bench press, chin-ups, etc.), athletes can maximize their “high load” core stability be exhaling fully, tensioning the core, and then inhaling against that tension before going under load. With this strategy, air is simply exchanged between reps, but without losing the tension in the core.
Function and position are two-way streets; both can drive each other. When players continually show up with the same positional deviations that drive suboptimal function, it's helpful to have a few simple cues to help players restore better alignment in a training environment, which, ideally, will stay with them when they leave the weight room. Using the cue “exhale first” is a simple one that players can understand, that has a lot of value in restoring more optimal respiration and core function.
