There are fundamental principles for healthy core body alignment and breathing. When these essential elements are missing, postural compensations, strain and less efficient movement strategies become habits that often lead to pain and or inefficiency of movement.
What are the essentials? (How to get better at “Being” in the core)
- The pelvic ring should be horizontal or parallel with the floor. Think of the pelvis as a bowl on a flat surface. Don’t tip the bowl, most people tip it forward, or stuff will spill out. This requires good pelvic and deep abdominal (your primary muscles for exhalation) control.
- The base of the ribcage (also a ring) is where the respiratory diaphragm (your primary muscle for inhalation) attaches. The respiratory diaphragm works best when the ribcage “ring” is parallel with the pelvic ring (and the floor). This typically requires good ability to exhale deeply.
- When the pelvic ring and the ribcage ring are parallel with each other, a natural vertical, elongating axis will be felt from the top of the head to the base of the spine.
- The shoulder blades should then move outward and downward on this axis.
Now you have a solid set up for “Being” at your core, at your center, at your foundation. The core muscles between the pelvis and the ribcage are aligned with each other and the floor. The core is stable allowing for efficient expansion outward of the ribcage during breathing. This center part of your body between your pelvis and your shoulder blades should be for “Being” and breathing. It is solid. It is your foundation. It is stable, empowered and strong.
Only now are your extremities (this includes your head and neck) free to “Do”. Your head can easily look around, your arms can easily reach, your legs move freely to run or jump. Movement should feel free and easy in the arms, legs and head when the foundation they rest on is solid.
If you would like help getting your body better aligned, more efficient, and less painful, we are happy to talk with you more about your issues and questions.