PRINCIPLE #3  

MAXIMIZE INHALATION AND EXHALATION MECHANICS

What does that mean? 

In the video in Principle #1, I describe how normal breathing mechanics should allow full exhalation and inhalation throughout the spine, ventral cavity (core) and even the arms and legs.  Most people create a bias towards exhalation or inhalation, depending on their genetic structure and other factors.  After addressing the first 2 principles, the next goal is to make sure you are moving into full inhalation and exhalation to gain optimal movement and alignment.

 

 

 

 

 

    EXHALATION- SPINAL MOTION

  • compression through ribcage       in all directions

  • increased lumbar curve

  • upper neck flexion

  • pelvis tilts forward

  • diaphragm goes up

  • pelvis floor goes up (contracts)

    INHALATION- SPINAL MOTION

  • expansion through ribcage                in all directions

  • decreased (flattenening of)        lumbar curve, extension of upper neck

  • pelvis tilts back (tucks under)

  • diaphragm goes down    (contracts)

  • pelvis floor goes down 

                LIMB MOTION

  • flexion of hips

  • internal rotation of                      arms and legs

  • pronation of feet                            and forearms

                LIMB MOTION

  • extension of hips

  • external rotation of                      arms and legs

  • supination of feet                         and forearms

Normal breathing mechanics is the key to optimal movement throughout the body.

NOTE: Inhalation and exhalation mechanics are happening together simultaneously throughout the body at any given time. Acheiving optimal mechanics simply means that you are able to acheive these "true" movements without compensation occuring

What does this look like in terms of surfing?

A turn like this takes a fair bit of skill and technique, but also requires good movement- especially in the lower body. 

How do we know if you have achieved full inhalation and exhalation mechanics? We can use specific tests which give a picture of how well you move into each phase, and whether you are compensating or restricted at all (very common)

INHALATION TESTS

Full squat (arse to grass)

Shoulder flexion, external rotation and horizontal abduction

Hip flexion

Hip external rotation

Toe Touch (initial part)

EXHALATION TESTS

Toe touch

Full squat

Shoulder extension, internal rotation, horizontal adduction

Straight leg raise

Hip extension

Hip internal rotation

Rear leg

Hip internal rotation

Foot pronation

= EXHALATION BASED

Front leg

Hip flexion

& external rotation

Foot supination

= INHALATION BASED