Breathing and Alignment
Week 2 program
Posture and the core canister
Remember earlier when I said the canister could get "bent out of shape"? Well, lots of posture changes happen in pregnancy and into the early postpartum periods... so the canister tends to do a lot of bending.
Changes to posture such as the "rib flare" or "bum tuck" can contribute to low back pain, hip or knee pain, and incontinence, but it also may not be the main contributor or one at all.
IT IS OK NOT TO HAVE PERFECT POSTURE ALL THE TIME
Now, alignment is important but it can also be blamed for lots of different things... and it really is impossible to live life entirely in "proper alignment". The goal is to be aware of the ribs-over-hips alignment as much as you can in exercise and in daily life, then develop the body's resilience in other alignments. We do this by strengthening muscles. When healing a diastasis or working on improving pelvic floor dysfunction or POP symptoms, it is important to be aware of which postures and/or movements may contribute to symptoms. Ribs-over-hips alignment is basically where the canister is stacked and all the parts can function better together.
Is there a “perfect posture”? I don't believe so. The body craves variability- in movements, in exercise, in posture. Often "out of alignment" and "bad posture" can be blamed for aches and pains, but that may not actually be the problem and, in turn, one may feel fearful of other postures or other movements because they are to blame for symptoms.
This program is about giving you power and permission to play. To play with your breathing, your movements, and your posture to see what works for your body.
The core is basically one big pressure system. The balloon from the video on the core canister in week 1 demonstrates how the pressure in the core canister can be redistributed when the pressure increases - placing more load on the structures that surround it. Breathing is essential for managing pressure in the system. However, sometimes our normal breathing patterns aren't serving us as well as we need them to. So different strategies really come in handy in various situations.
There is no right or wrong way to breathe, just different.
The task of breathing a different way can be monumental, but helpful in recruiting the "core" in a different way. Remember resilience? The goal is to get stronger using DIFFERENT techniques or movement patterns to help the body be more resilient. In terms of diastasis recti and pelvic floor dysfunction- breathing can tell you A LOT about what may be going on. All this is to say that learning to breathe different ways and for different tasks is a big part of how I coach.