Tag: exercise

Are You Breathing The Right Way? (How breath impacts our body)

Are You Breathing The Right Way? (How breath impacts our body)

Posted on by Monica

Did you know we use our muscles to breathe? I mean we don’t really have to think about using them, but our muscles are working to pull air into our lungs and push air out. Several muscle groups surrounding our chest and core are all contracting and relaxing in beautiful synchrony to allow breath in and out of our lungs. Pretty cool stuff. But sometimes we are not breathing the “right” way. We might hold our breath or take small shallow breaths without even noticing we are doing it. And these little breath changes can have big impact on our body.

Why Breathing The Right Way Matters

breathing the right way

The main muscle we use for breath is our diaphragm. The diaphragm is a dome shaped muscle that lies just below the lungs. It contracts and relaxes rhythmically, and normally subconsciously. But often, due to physical changes (such as pregnancy), posture, stress, or other factors we stop breathing deep into our diaphragm. Instead we might start chest breathing using the accessory respiratory muscles of our chest and neck. No bueno.

Breathing deep into the diaphragm helps with proper physical function, especially core stability and health. The diaphragm is one of the deep core muscles contracts and relaxes in harmony with the pelvic floor, the transverse abdominis (core), and multifidi muscles. Read my Pop Can Core post to learn how the diaphragm is connected to our other deep core muscles.

How To Breath the Right Way

how to breath the right way

Ok, so how do you make sure you are breathing the “right way”? First let’s visualize the diaphragm. Like I mentioned earlier, the diaphragm is a muscle that sits just under the lungs at the bottom of the rib cage. When we inhale the diaphragm contracts downward creating a vacuum that allows air to be pulled into the lungs. We we exhale the diaphragm relaxes and rises back up to force air out of lungs.

Unfortunately due to any of the aforementioned reasons, sometimes we stop breathing deeply into our diaphragm. Instead our breath stays “shallow” and we no longer allow the diaphragm to contract all the way down. Just like with any muscle when it’s not contracting and relaxing appropriately problems tend to arise. So let’s make sure we are fully activating our diaphragm by following this exercise below.

Diaphragmatic Breathing Exercise (belly breath):

Step 1: Lie on your back with your knees flexed and your hands on your stomach near lower ribs.

Step 2: Take a deep breath in through your nose. Feel your belly and lower ribs expand out into your hands. The diaphragm is contracting downwards.

Step 3: Slowly let the breath out through pursued lips (like you are blowing out a candle). As you blow out feel your a deep abdominal muscles (your TA) activate and your belly contracts inward. The diaphragm relaxes upward.

Repeat for 5-10 breaths.

diaphragmatic breathing

Laying down is the best way to stay relaxed and really tune into your breath and muscle activation but this can be done in any position including sitting or standing.

Benefits of Proper Breathing

There are numerous benefits to breathing the right way. Some of the main benefits include:

  1. Improves core muscle stability
  2. Improves exercise tolerance
  3. Promotes relaxation/reduces stress
  4. Lowers heart rate/blood pressure
  5. Less work of breathing
  6. Improved oxygenation to the body

Practicing Your Diaphragmatic Breathing

exercises for diaphragmatic breathing

There are several other parts of the body that dictate how you breath. Your rib mobility, posture, chest wall flexibility, and core strength can all play a roll. And when you are not breathing properly one or more of these elements may be negatively affected. Improper breathing patterns can be related to neck pain, shoulder pain, low back and incontinence.

So once you nail down the diaphragmatic breathing exercise described above try working on your belly breath during other daily activities or exercise. Some other ways to work on your breathing include:

  • Try belly breathing while sitting at your desk. Assume an upright posture and practice breathing deep into your belly. As you slowly exhale, activate your abdominal muscles.
  • Work on deep diaphragmatic breathing during core stability exercises. Blowing out is a great way to activate your deep transverse abdominis muscle.
  • Practice diaphragmatic breathing and pelvic floor contractions. As the diaphragm contracts downward on an inhale the pelvic floor also lengthens downward. During the exhale the diaphragm relaxes upwards and the pelvic floor muscles should also contract or stretch back upwards.
  • Try diaphragmatic breathing while on your hands and knees, sitting on an exercise ball, or while laying on your side. Every position will work the muscles in a slightly different way so it’s good to mix it up.

What’s Next?

Proper breath technique is one of the main building blocks for proper body function. But besides helping with your deep core activation good diaphragmatic breathing can be calming and relaxing. Personally I love some good belly breathing after a hectic day with my kids. Keep following along for more helpful hints for taking care of your body. Follow me on Instagram @movinglikeamother for quick tips and tricks.

Keep calm and breath on.

-Monica

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Exercise & Pregnancy (Plus a Total Body Routine)

Exercise & Pregnancy (Plus a Total Body Routine)

Posted on by Monica

There is a common misunderstanding about exercise and pregnancy. Years ago it was believed that pregnant women should rest and take it easy. And while I am all for having a pregnant woman kick her feet up so her baby daddy can give her a world class foot massage, baby mama should also be participating in regular exercise.

Women with noncomplicated pregnancies can (and should) safely participate in exercise throughout their pregnancy. According to The American College of Obstetricians and Gynecologists “If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.”

In fact there are numerous health benefits of regular exercise to both mom and baby that you can read about next. See what are the general exercise recommendations during an uncomplicated pregnancy. And finally, when one of my preggo besties asked for an at-home core, butt, hip, and leg strengthening exercise she could do during her second trimester I was more than happy to oblige. You can try it out below (even if you aren’t expecting!).

Benefits of Exercise During Pregnancy

Exercise and Pregnancy

There are numerous benefits to exercise during pregnancy. Exercise when expecting can aid in decreasing musculoskeletal aches and pains, helps decrease stress, aides in healthy weight gain, improves your self image, and helps decrease the recovery time after your baby is born.

Additional (likely lesser known) benefits include:

  • Decreases constipation
  • Decreases swelling
  • May decrease your risk of preeclampsia and gestational diabetes
  • Strengthens your heart and your blood vessels for you and baby
  • May help prepare your body for labor and/or birthing your baby (it can be a marathon)

Physical Changes During Pregnancy

Pregnancy and Exercise

Hormonal changes

The hormone relaxin is released during pregnancy which increases laxity in the joints allowing the pelvis to widen. However, this increase in laxity can lead to joint instability and pain.

Extra pressure on joints

With a growing baby in utero there typically comes a growing number on the scale. This increased weight gain is healthy and part of a typical pregnancy but it can lead to a sudden increase of pressure on the low back, hips, knees, and feet.

A growing stomach

As the baby grows the uterus and abdomen also expands at an exponential rate. The places stress on the muscles and tissues of the abdominal wall. Sometimes this increased pressure and growth can lead to a separation of the abdominal wall known as a diastasis recti. You can read more about diastasis recti in my “Mommy Pooch” post.

Pelvic pain and pressure

Not only does the growing baby place increased pressure on the joints but it also places extra pressure on the pelvic floor muscles. This can lead to pain in the pelvic floor region, sciatic nerve compression, and incontinence. You can read more about pregnancy and it’s effects on pelvic floor function in my post Is It Normal To Pee When You Sneeze.

To learn more about how the total core body functions be sure to check out my post about The “Pop Can” Core.

How To Exercise When Pregnant

How To Exercise When Pregnant

So you may be wondering how much exercise you need when pregnant. The general recommendation is to participate in 30 minutes of moderate-intensity exercise on most days of the week. This will help you achieve many of the aforementioned benefits.

Key elements for limiting excess maternal weight gain during pregnancy include exercising 5 times a week, exercising at a moderate to somewhat hard intensity, and continuing to exercise until the end of pregnancy (if medically able).

If you never exercised pre-pregnancy you should ease into an exercise routine. Do not go crazy and decide that pregnancy is the perfect time to start training for a 5K when you haven’t run since you were 9 years old. Let’s be realistic now.

Exercise when expecting

Choose something you enjoy doing when deciding on what type of exercise to do while expecting. Avoid any activities that may place you at risk of falling such as skiing, horse back riding, or mountain biking. (Cause I know that’s exactly what most women with an ever growing watermelon belly want to do.) Pick something that is fun and convenient such as walking, jogging, exercise machines, swimming, resistance training, yoga, or dancing.

Strengthening or stabilization exercises can be very helpful in avoiding musculoskeletal aches and pains throughout pregnancy. Additionally, strengthening your core, hips, pelvis and legs can help prepare you for the physical demands of labor, childbirth, and motherhood. Strengthening can be done through using resistance bands, isometric holds, or repetitions.

Important muscle groups to strengthen include:

  • Core/abdomen muscles – can help decrease development of a diastasis recti
  • Hips/buttock muscles– aids in prevention of hip and low back pain
  • Pelvic floor muscles– can decrease low back pain and incontinence
  • Leg muscles – improves function during pregnancy, childbirth, and postpartum
  • Upper body muscles – helpful during labor and when holding/carrying baby postpartum

Exercise Routine

There are certain conditions in pregnancy in which exercise may be contraindicated. You should always speak with your OB or health care provider before beginning an exercise program.

If you are just starting an exercise program aim to exercise three days a week and progress up to six if your body is tolerating it well. You should always start an exercise routine with a brief warm up and a cool down period. Check out this total body strengthening routine for core, butt, hips, legs, and even a dash of pelvic floor.

Core & Hip Strengthening Routine (1st and 2nd Trimester Friendly)

  1. Bridges: 10-12 reps
  2. Sumo Squats: 10-12 reps (add 5-10lb dumbbell for extra resistance)
  3. Hip Circles: 10 reps clockwise 10 reps counter clockwise
  4. Plank Toe Taps: 10 taps to each side
  5. Wood Chops: 10 to each side (add 5-10 lb dumbbell for extra resistance)
  6. Modified Hip Dips: 10 each side

Repeat this circuit for 3 sets.

What’s Next?

Again, always be sure to speak with your OB or the appropriate medical professional prior to beginning an exercise program when pregnant or postpartum. Exercise is a great way to promote a healthy pregnancy and pave the way for an easier recovery postpartum. If you are looking for more exercise ideas just drop a comment and let me know what you would like to see. Enjoy and happy exercising!

–Monica

Reasons to exercise during pregnancy

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4 for 4 (Four Resistance Band Exercises for 4 Muscle Groups)

4 for 4 (Four Resistance Band Exercises for 4 Muscle Groups)

Posted on by Monica
4 resistance band exercises
4 band exercises

I recently had a patient who told me he wasn’t doing his home exercise program because felt like “he wasn’t getting much out of the exercises”. Ohhhhhkayyyy, not the greatest excuse. I guess he felt as though the exercises were too “low key” and he wasn’t making the most out of his time. Upon further discussion I learned that he enjoyed exercises that strengthened more than one body part. And I totally get it. I mean when you only have so much time in your busy life you want to be efficient and effective. So I thought I would share these four simple band exercises that are highly effective for prevention of pain in four different body parts.

If you only have a minute to squeeze in exercise you want to make sure you are getting the most bang for your buck, right? Well I’m going to share with you four exercises that are good for your core muscles, your hips, your knees, and even your pelvic floor. All you need is an exercise band and something to hold onto if your balance is less than ideal.

Resistance band Exercises

These exercises are a favorite amongst therapists in the clinic and loved by patients. They are easy to work into your day because you can do it while watching TV, waiting for food to warm up in the microwave, or as part of your daily exercise program.

So don’t wait any longer and give these four band exercises a try:

4 Way Hip Standing Resistance Band Exercises:

1. Hip Abduction:

Hip Abduction

Place the band around your ankles. Stand upright with your core braced and your shoulders down and back. Use a chair, countertop, or other support surface for balance. Keeping your body in an upright standing position kick your leg out to the side slowly and with control. Keep your knee locked straight and avoid leaning your body. Repeat 10 x on each leg.

 

2. Hip Extension:

Hip extension

Perform the exercise with the same instruction as above. However, kick your leg backwards keeping your knee locked straight. This is a small movement and you should feel it in your gluteal region. Repeat 10 x each leg.

3. Hip Flexion:

hip flexion

Perform the exercise with the same instruction as above. You will likely want to turn sideways and hold onto the support surface with one hand only. Kick your leg forwards keeping your knee locked straight. Keep you core brace and your hips tucked under your shoulders. Repeat 10 x each leg.

4. Hip Adduction:

hip adduction

Stand upright with your core braced and your shoulders down and back. Keeping your body in an upright standing position kick your leg across your stabilizing leg. Keep your knee locked straight and avoid leaning your body. You should feel this working your inner thigh. Repeat 10 x on each leg.

Repeat these exercises for 2-3 total sets.

A word about resistance bands:

There are many different resistance bands on the market. I personally use therabands. Resistance bands have varying resistance levels based on color. Generally the lighter the color the easier the band. The Theraband brand in order of lightest to hardest resistance level goes yellow, orange, red, green, blue, purple. For all exercises that require use of a band find a color that makes it challenging to complete the full 10-12 reps. As you get stronger you should think about increasing the band resistance or increasing the repetitions.

 

If you are just starting to exercise you can perform these without the band. But using the band requires your moving leg, your stabilizing leg, and your core to be tight and activated throughout the routine. These exercises build strength in your TA core muscle, your gluteal muscles, and your stabilizing pelvic muscles which are important in prevention of pain in your low back, hips, knees, and pelvic floor.

What’s next?

These 4 moves are a great compliment to any workout routine. Those who suffer from back, hip, and knee pain would highly benefit from incorporating these stability exercises. These moves are also great for runners to increase pelvic and core stability.

For more great exercises check out some of my earlier posts:

5 Exercises for A Better Belly

6 Pelvic Stability Exercises You Should Be Doing

How to Get Rid of the Mommy Pooch

HIIT the Stairs!

Happy stabilizing!

-Monica

The TA Muscle (The #1 muscle for a tighter tummy & better body)

The TA Muscle (The #1 muscle for a tighter tummy & better body)

Posted on by Monica

Do you want washboard abs? Or maybe you want to get rid of your mommy pooch; stand up straighter; or have less low back pain? If you’ve been following along you should know that having a strong and stable core is crucial. But doing 1 million crunches or oblique twists is not going to get you that desirable mid-section. Did you know our core muscles are in layers? And in the deepest layer near the spine lies arguably the most important, yet often neglected core muscle, the transverse abdomonis. So why is the transverse abdmoinis so important for a better body and tighter tummy?

What is the transverse abdominis?

When we think of our abdominals most people immediately think of the 6 pack abs. The “6 pack” is your rectus abdominis and lies most superficially (on top). The rectus abdominis muscle’s main purpose is to flex your spine.  Below the rectus are the obliques which are on the sides of your spine and help flex, rotate, and side bend your body. Finally, lying closest to the spine is the transverse abdominis, or the TA. This muscle wraps around the front of your body and the muscle fibers run perpendicular to the spine. The TA can be thought of as the “corset” or “Spanx” muscle of the body because it works to keep everything stable and drawn inwards. 

importance of transverse abdominis

So what does the TA actually do?

Remember in the 19th century when women wore corsets? Well the transverse abdominis muscle is like a corset that wraps around your waist and pulls everything in when it is appropriately contracted. The transverse abdominis is the only muscle that can actually pull your stomach in. The rectus abdmominis (or your 6 pack abs)  can not even do this.  The primary job of the TA is to stabilize the spine and pelvis during all movements. This muscle needs to be on and contracted with activity 24/7. Your TA muscle typically should be activated first before even taking a step, picking up your kid,  laughing, reaching overhead, coughing, sneezing, squatting, and standing up. 

how to have a tighter tummy

Why the TA is so important for a better body

As previously mentioned the transverse abdominis has been thought of as the most important muscle for a strong and stable core. Being able to activate and contract your TA muscle will help your posture; aid in safe exercise; help you avoid injury; decrease back pain; and improve your physical appearance. Unfortunately, because of inactivity, weight gain (during pregnancy or otherwise), or other factors, many people have a weak transverse abdominis and/or difficulty appropriately contracting this muscle. Luckily there are some easy exercises or tips you can try to work on appropriately activating your TA muscle. 

Easy ways to practice appropriately activating your transverse abdominis:

When your transverse abdominis is activated you should be able to breath, talk, etc. It does NOT mean sucking in your stomach or pushing your tummy out. If you are laying down try placing your hands on your stomach just above below your belly button. When the TA muscle is activated it should feel “tight”. Try out these tricks below to activate and strengthen your TA. 

activating your TA muscle Non activated TA vs. activated TA muscle

Draw in belly button:

Lay on the floor with your knees bent. Think about drawing your navel in and down towards your spine. This does NOT mean sucking your stomach in. Press your low back down into the floor while drawing your belly button in. Try and hold for 10 breaths.

Tightening a belt:

Lay down with your knees bent and imagine a belt around your waist. Imagine you are gradually tightening the belt one notch at a time. 

Prepare for punch:

I use this one a lot in the clinic, especially with kids. Imagine someone is going to punch you in the stomach. The sensation of preparing for the blow and bracing your stomach is often a contraction of your TA muscle.

Saying “shhhh”:

Loudly make the “shhhh” noise for as long as you can until you need to take a breath. You should feel your TA contract towards the end of your breath.  

Humming:

Try loudly humming your favorite song. Similar to the “Shhh” method, perform the hum until you need a breath. Don’t worry, when you become familiar with the sensation of contracting your TA you can hum quietly. 

“HUT!”:

Loudly say the word “hut”. This is often used for newly postpartum moms as a way to begin to activate to TA muscle. Hey, it is football season after all. Hut, hut, hike!

how to have a better core

What’s next for core?

The transverse abdominis muscle is the MVP of the core muscles. These little muscle fibers need to be activated during every single little activity you do throughout the day. Even activities such as breathing and using the bathroom are impacted by the quality of your TA muscles. More on that next week. But if you want to decrease back pain, tighten up your tummy, or improve your posture appropriately activating your transverse abdominis is where you should start. Check out this nice ab bracing exercise progression once you have the TA activation down pat. Check back later this week for common signs and symptoms indicating you have a crappy core. 

Happy stabilizing. 

–Monica