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
flexion of hips
internal rotation of arms and legs
pronation of feet and forearms
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)
Full squat (arse to grass)
Shoulder flexion, external rotation and horizontal abduction
Hip external rotation
Toe Touch (initial part)
Shoulder extension, internal rotation, horizontal adduction
Straight leg raise
Hip internal rotation
Hip internal rotation
= EXHALATION BASED
& external rotation
= INHALATION BASED