A Basic Approach to Adjusting "The Core"
Summary
TLDRThis 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.
Outlines
🔄 Improving Torso Posture: The X Shape Concept
This paragraph introduces a method to improve torso posture by imagining an 'X' at the front of the pelvis and rib cage. The wide and short X, caused by widening the lower ribs and dropping the rib cage, leads to poor posture. The goal is to create a tall, narrow X by narrowing the lower ribs and pulling the abdomen back. The transversus abdominis and thoracolumbar fascia are key muscles involved in this process.
📏 Correcting Rib Cage Movements
The key to improving posture is not just pulling the abdomen back but coordinating this movement with lifting the rib cage. This prevents a common mistake: pulling the top of the rib cage back, which pushes the lower ribs forward. Instead, the rib cage should be lifted in its entirety, with the abdomen drawn back to create a tall, narrow X.
💪 Engaging New Abdominal Movements
This section emphasizes the need to use abdominal muscles differently, which may feel uncomfortable initially. Since posture issues already cause discomfort, changing how the body moves can lead to a more functional posture in the long term. The focus is on overcoming initial discomfort for lasting benefits.
🎯 Performing the Movement Correctly
The author advises performing the posture adjustment in one smooth gesture, lifting the rib cage, narrowing the ribs, and pulling back the abdomen. The movement won’t stick immediately, but with time and repetition, the fascia and muscles will adjust, making the movement more natural and efficient.
👁️ Importance of Visual Feedback
Visual feedback is essential when making these adjustments, as it's easy to misjudge the movement of the rib cage. Without seeing what’s happening, there's a risk of making mistakes. The paragraph stresses the need to observe oneself to ensure proper form.
❌ Avoiding the Wide Short X
The core takeaway from this video segment is to avoid creating a wide, short X at the front of the body. Instead, aim for a tall, narrow X with the abdomen drawn back. This will ultimately lead to better posture and torso alignment.
🌬️ Linking Posture and Breathing
The paragraph previews the next topic on breathing, linking it to the posture problems discussed. The improper posture that creates a wide, short X also negatively affects breathing. The speaker will explore the reasons for poor breathing habits and how to fix them in the next session.
Mindmap
Keywords
💡Torso
💡X shape
💡Obliques
💡Transversus abdominis
💡Rib cage
💡Pelvis
💡Fascia
💡Abdomen
💡Posture
💡Visual feedback
Highlights
Using an X shape at the front of the pelvis and rib cage represents the internal and external obliques and abdominal fascia.
Most people create a wide and short X by widening the lower ribs and dropping the rib cage, causing poor posture.
The goal is to create a tall and narrow X, which can be achieved by narrowing the lower ribs and drawing the abdomen back.
Habitual movements, such as pushing the lower ribs and pelvis forward, need to be inhibited by engaging the transversus abdominis.
The thoracolumbar fascia and abdominal fascia are stretched when pulling the thoracolumbar fascia and narrowing the lower rib cage.
Moving the abdomen back alone won’t fix posture; the entire rib cage must also be lifted up in space.
Pulling the top of the rib cage back when lifting will result in a widened and shortened X, negating progress.
The correct approach is to lift the rib cage while keeping the top of the rib cage forward and drawing the abdomen back.
Engaging the abdominal musculature differently is essential, though it may feel uncomfortable at first.
Retraining the mind and tissues is key to getting the fascia and musculature working properly for better posture.
The movement to create a tall, narrow X should be done in one distinct gesture, then relaxed to maintain the new posture.
Visual feedback is crucial; it's difficult to feel when you’re doing the movement incorrectly without seeing it.
The tall, narrow X improves the function of the body and is part of the solution to poor breathing habits.
Postural issues related to a wide, short X are closely tied to poor breathing habits, and addressing posture helps with breathing.
Next week's session will focus on breathing and why many people struggle with it.
Transcripts
let's look at a basic concept we can use
to change the Torso for the
better we can imagine an X at the front
of the pelvis and rib cage like this
essentially representing the effect of
the internal and external obliques and
abdominal fascia most people are making
this ax wide and short by widening the
lower ribs and dropping the rib cage in
space this results in the Belly being
pushed forward and the rib cage and
pelvis being angled we want this ax to
be tall and narrow we can't narrow the
pelvis but we can narrow the lower ribs
at the front in practice we will also
need to draw the abdomen back in space
as part of what's Happening Here is the
lower ribs and the front of the pelvis
are being pushed
forward those are habitual movements
that need to be inhibited that is
prevented by engaging the transversus
abdominis we will further narrow the X
but at the same time we will pull on the
thoracal lumbar fascia at the back
widening it these poles around the body
will stretch both the thoracal lumbar
fascia and the fascia at the front of
the abdomen while narrowing the lower
end of the rib cage but the movement of
the abdomen back is not alone going to
produce a good result we have to
coordinate with the this narrowing a
movement of the whole rib cage up in
space this upward movement will help
straighten the back and allow the fascia
at both the front and back of the Torso
to be taught top to bottom the problem
is that most people's first inclination
when lifting their rib cage is to pull
the top of their rib cage back this will
push the lower ribs forward and we will
be back to a widened and shortened X we
need need to keep the top of the rib
cage forward and lift the entire rib
cage while drawing the abdomen back this
will of course demand that you use your
abdominal musculature in a very
different way than you might be used to
it may be uncomfortable at first but if
you're looking to fix your posture
you're probably already a bit
uncomfortable in one way or another so
why not be uncomfortable in a way that
makes sense and will ultimately allow
the body to function as it's supposed to
I'll add two key things to consider here
first when you make the movements to
make a tall narrow X that is lifting the
rib cage narrowing the lower ribs at the
front and drawing back the abdomen you
want to put those movements into action
in one distinct gesture and then you
want to let go of the force you may have
put into the gesture while trying to
keep the Torso as it is it's not going
to stick after one try but you can
retrain your mind and your tissues it
just takes
time if you're using these directions
you will start to get the fascia working
properly and that will make the
musculature work more efficiently
meaning this gesture won't always be as
hard as it may seem at
first the other major point I must
reiterate is that you need to get visual
feedback of what you're doing you will
not feel that the top of your rib cage
went back or that your lower rib cage
went forward there are no words I can
say that can fully convey this you
simply need to see what you're doing if
you don't you will almost certainly
misapprehend what's happening and end up
doing something wrong so there it is in
simple terms we don't want a wide short
X we want a tall narrow X at the front
of the body with the abdomen drawn back
next week we'll take a look at breathing
many people want to know how to breathe
better but less often do they ask why we
don't breathe well to begin with in a
way we just examined a large part of the
problem that is causing poor breathing
habits so consider the connection then
join me next week and we'll look at our
basic premise of breathing
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