
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
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compression through ribcage in all directions
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increased lumbar curve
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upper neck flexion
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pelvis tilts forward
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diaphragm goes up
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pelvis floor goes up (contracts)
INHALATION- SPINAL MOTION
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expansion through ribcage in all directions
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decreased (flattenening of) lumbar curve, extension of upper neck
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pelvis tilts back (tucks under)
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diaphragm goes down (contracts)
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pelvis floor goes down
LIMB MOTION
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flexion of hips
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internal rotation of arms and legs
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pronation of feet and forearms
LIMB MOTION
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extension of hips
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external rotation of arms and legs
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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