What is the Diaphragm?
The diaphragm is a dome shaped muscle that sits at the base of your lungs and lower rib cage. When the diaphragm contracts it moves downwards allowing the lungs to expand. This occurs when you breath in. The exact opposite happens when you breath out and the diaphragm relaxes and moves upward.
Why is it so important?
We talk about core stability A LOT here at Foundation. Core stability is the key to reducing injury during workouts and day to day movements. We can’t talk about training core stability without training the diaphragm. Most people think about that rock hard six pack when discussing core strength but in reality we need to think about the core as a whole. The top of the core (diaphragm), bottom (pelvic floor), sides (obliques), front (transverse abdominus), and back (lumbar paraspinal muscles). All these muscles work together to create stability of the core.
The diaphragm is the key to pressurizing the core and increasing that stability. When you breath in and the diaphragm moves down and increases the pressure and allows all the muscles to work together to create a strong and stable cylinder!
How can I train it?
- Lie on your back on a flat surface with your knees bent.
- Place one hand on your upper chest and the other on your belly, just below your rib cage.
- Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.
- Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position.
If you want some one-on-one training schedule at www.foundationkelowna.com and initial assessment, we can evaluate and teach you techniques to improve your core stability!
