How to strengthen your core with a balloon!
Jan 14, 2021Poor breathing patterns, posture and trunk stability are frequently associated with musculoskeletal dysfunctions like low back pain. β£β£
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The pelvic floor, TVA, and diaphragm are key to stabilizing your spine and maintaining good posture. β£β£
β£β£When the pelvic floor aligns with the diaphragm, we're creating something called a Zone of Apposition (ZOA), the ideal position to create stability and balance in the system.β£β£
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It is here that we are able to create intra-abdominal pressure.β£β£
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Think of a sealed pop can versus a open pop can. Crushing the can would be very difficult while sealed (has intra-abdominal pressure), but very easy while open. β£β£
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The same rules apply to the core. β£β£
When we don't have this optimal ZOA, the lower back is arched, the pelvic floor is tilted down and diaphragm/ ribs flared up, there is much less stability.β£β£
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The diaphragm is less able to draw in air and stabilize the upper body, causing a shallow breath. This will cause tightness in the neck, upper back, and chest. β£β£
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When the lower back become excessively arched and tight, it leads weak abs and this can cause lower back pain, instability in the pelvis and thus sore hips and knees.
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Forcefully exhaling is a great way to get the core musculature to aid in the process of creating the ZOA by pulling the ribs down and relaxing the muscles along the spine.
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The balloon creates resistance during exhalation, requiring an increase of the abdominal muscles to exhale. You can think of it similarly as how we would add resistance to a lunge, to strengthen your legs. β£β£
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Besides added resistance, the balloon is a great way for clients to learn how to breathe optimally by getting all of their air out.β£β£
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Getting all of the air out to allows you to get a full breath in so you can fully relax the pelvic floor. Which you need to get maximum contraction from the pelvic floor or core. β£β£
ππ§ Boyle, KL, Olinick, J, Lewis, C. The value of blowing up a balloon. North American Journal of Sports Physical Therapy. 2010; 5(3): 179-188.
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