A Basic Approach to Adjusting "The Core"

Summary

This video discusses how to improve torso posture by visualizing a tall, narrow 'X' on the front of the pelvis and rib cage. It explains how improper movements push the lower ribs and abdomen forward, leading to poor posture. To correct this, one must narrow the lower ribs, engage the transversus abdominis, and lift the rib cage while drawing the abdomen back. The video emphasizes the importance of visual feedback for retraining the body. By making these adjustments, the fascia and muscles work more efficiently. The next topic will explore how posture influences breathing habits.

Takeaways

• 🔄 The concept of a tall and narrow X is introduced to improve torso posture.
• ⚠️ Many people have a wide and short X due to poor posture, pushing the belly forward and angling the rib cage and pelvis.
• 🏋️‍♂️ To improve posture, the lower ribs need to be narrowed at the front, and the abdomen should be drawn back.
• 💪 Engaging the transversus abdominis is crucial to prevent habitual movements that push the lower ribs and pelvis forward.
• 📏 Stretching the thoracolumbar fascia while narrowing the lower rib cage helps align the body.
• 📈 Simply pulling the rib cage back will worsen the posture by widening the lower ribs; instead, the whole rib cage should be lifted upward.
• 🧠 Using the abdominal muscles in new ways might feel uncomfortable at first, but it leads to long-term improvements.
• ⏳ Retraining posture requires time and repetition to make lasting changes in mind and tissues.
• 👁️ Visual feedback is essential to monitor the movements, as you might not feel if you're doing them correctly.
• 💡 Next week's focus will be on breathing, building on the connection between posture and breathing efficiency.

Q & A

What is the basic concept being introduced in the script?

The script introduces the concept of imagining an X at the front of the pelvis and rib cage to visualize how the internal and external obliques, along with abdominal fascia, affect torso posture. The aim is to narrow and elongate this X shape by adjusting the position of the rib cage and pelvis.

What are the negative consequences of a wide and short X in the torso?

A wide and short X results in the belly being pushed forward, with the rib cage and pelvis angled improperly. This can lead to poor posture and inefficient movement, as well as imbalances in muscle engagement.

How can we narrow the X in the torso?

While we cannot narrow the pelvis, we can narrow the lower ribs at the front. This involves drawing the abdomen back and preventing habitual forward movements of the lower ribs and pelvis. Engaging the transversus abdominis helps achieve this effect.

What is the role of the thoracolumbar fascia in this process?

The thoracolumbar fascia plays a key role in widening the back while narrowing the lower end of the rib cage. Pulling on this fascia, along with the abdominal fascia, creates balance in the torso, supporting proper posture and movement.

Why is moving the rib cage up in space important?

Lifting the rib cage up in space helps straighten the back and ensures that the fascia at both the front and back of the torso is properly stretched from top to bottom. This movement aids in correcting posture and avoiding a widened and shortened X shape.

What common mistake should people avoid when lifting the rib cage?

A common mistake is pulling the top of the rib cage backward, which pushes the lower ribs forward and recreates the wide and short X shape. Instead, the top of the rib cage should stay forward while the entire rib cage lifts.

How should the abdominal musculature be engaged during this movement?

The abdominal musculature should be engaged in a way that draws the abdomen back while lifting the rib cage. This will likely feel different and uncomfortable at first, but it is essential for retraining the body for proper posture.

What is the importance of visual feedback in this process?

Visual feedback is critical because it is difficult to feel subtle shifts in the rib cage or abdomen. Without seeing what is happening, people are likely to misinterpret their movements and perform them incorrectly.

What is the long-term benefit of practicing these movements?

Over time, practicing these movements will retrain the mind and tissues, making the gesture of narrowing the X and improving posture feel more natural and less strenuous.

What connection does the speaker hint at for the next lesson regarding breathing?

The speaker suggests that poor posture, particularly the positioning of the rib cage and abdomen, is a major contributor to poor breathing habits. Improving posture, especially by achieving a tall and narrow X, can enhance breathing efficiency.