How to Properly Activate the Core | Chesterfield Chiropractor

[@misterwill3625]

This is so new to me😊Thank you. I’ve always heard breath from the belly, but you’re saying to also expand the side abs and below navel too. I wish I could get the hands on treatment that you’re showing. I’ll have to watch this video daily to try to replicate this.

[@MsBrieBrutal]

Finally after two freaking years, I found a explanation that I actually understand. I'm a dancer and instructors just tell me to engage my core and tilt my pelvis, which is not helpful at all and too vague. I end up tensing/flexing my muscle and they said that's wrong. Then they tell me its about stretching and had no idea what that means. Thank you for saving my life lol

[@elitechiroperformance]

That's awesome to hear! You're welcome for helping.

[@Dead-Ball-Situation]

After a year of wondering why I had urge incontinence, and with countless doctors, videos etc trying to tell me what they suspected, I have only just found out that the reason for it, was something to do with intra abdominal pressure. I began excercising my diaphragm a few days ago and the differnce it has made has been incredible. I don't know if you have ever seen patients with that problem but mine is getting so much better just by engaging my diaphragm. My core is probably a bit all over the place too.

[@elitechiroperformance]

Great comment! Yes the diaphragm is very important and has a direct relationship with the pelvic floor. I have seen so many great things happen with proper diaphragm function and IAP.

[@kaig7241]

Wait so…doing this core activation during breathing helped you? I have this lol

[@brendapeter446]

Me too!

[@misterwill3625]

I needed to see your comment because bathroom urgency is running me ragged 😳

[@kumarsubash6167]

​@@elitechiroperformanceplease provide video for straight breathing my breathing is also updown diagram

[@nizarachy7162]

Hello! I've spent years trying to understand how to engage my core and now i finally understood! thank you so muchh :D

[@elitechiroperformance]

Great to hear!

[@stellamary7201]

Thank you ou Doc, the video is too good.. Iam really going to try this from tomorrow onwards... All these are the free gifts for me from our Lord... Thank you Father Jesus for this video.. Amen. 🙏

[@YelenaIzKislovodska]

hi! I am a self-taught pilates practitioner and the concept there is similar, only the emphasis is made on not bulging the abs and using the lateral ribcage breathing (to compensate for the loss of depth of diaphragmatic breathing I suppose) . I 'm just wondering about it now, but I think it makes perfect sense then yeah? The other thing is that pilates exercises guides usually say something like 'inhale flatten your belly to prepare exhale start the exercise (keeping the belly flat) '. Meanwhile my situation looks more like you are showing, so I always kept wondering if I never master pilates core engagement. And pilates is known to be of great benefit to spine stabilization and stuff. I will really be happy if you could clear my wonderings! (I'm actually a yoga instructor but currently distance training to become a pilates instructor as well, so understanding it is really important) Thank you &greeting from India!!

[@AvadhutNigudkar]

How to breathe and exhale completely WHILE keeping that intra Abdominal Pressure? While doing the dead bug and engaging the core, how can someone breathe especially exhale completely? Thank you.

[@elitechiroperformance]

I wouldn't inhale or exhale completely when the core is engaged. It is more of an abbreviated breathing pattern if that makes sense.

[@marym.8608]

This is how my PT taught me- breath in. I try to imagine air filling all around my sides and back before I start core exercises, especially deadbugs. Question: What’s the difference between breathing in and filling with air, versus other tutorials where people say breath out and move ribs down to brace core? Breathing out doesn’t brace core, correct?

[@elitechiroperformance]

Forced exhales can be a way to help get the ribs down by contracting the rectus abdominis (abs). I tend to use the abs in that way for rib position but I prefer to create stiffness/pressure with an inhale while maintaining that stiffness if that makes sense.

[@lululelouch3814]

Very helpful video! I had no idea how to find my abs for months. now its finally burning🔥🔥

[@elitechiroperformance]

Happy to help!

[@headingaccuracy96]

Correct me if I'm wrong, it can be done in this way that: First exhale Then when you feel your abdominal muscles, contract them Then take a breathe And keep it that tight environment for the lift (squat/dead).?

[@elitechiroperformance]

I think whatever sequence or cueing that involves creating and maintaining stiffness will work.

[@bakai2066]

Will this help me run better

[@ancillarodrigues1132]

Thanks it really helped a lot..

[@elitechiroperformance]

Glad to hear that!

[@孟慶鴻]

This one is great!

[@Slindsay8]

I’m watching this to correct my recti diastis. I need to strengthen my ta muscles. Is my diastis going to bulge in the begginning every time i brace? Or will my abs start to get strong enough to hold in the bulge when bracing over time? Thanks.

[@elitechiroperformance]

Great questions. I would not want the bulge at all during the movement. Try focusing on pushing your spine into the floor while building the pressure. You can try pushing your hands into a wall to help with more stability.

[@Juggernaut365]

Any advice to get that pressure down into the pelvic floor? I’ve been a neck breather am for years as an MMA fighter, at 42 years old I’m learning that I’ve been breathing wrong my entire life and having trouble changing it.

[@elitechiroperformance]

I would definitely practice with the legs elevated and work on completely relaxing the leg and pelvic floor muscles. A lot people struggle with pelvic floor relaxation rather than weakness.

[@claytonh6781]

Are you trying to explain on how to belly breathe?

[@elitechiroperformance]

Not technically. Just reviewing some cues to help cue intra abdominal pressure which involves the usage of the diaphragm (the belly breathing muscle).

[@exce11ent]

May I know when doing the dead bug. Do I inhale when my heel tap the ground?

[@elitechiroperformance]

I kind of just maintain the breath throughout the whole movement. But if I had to choose I would say the inhale when tapping the heel isn't a bad idea.

[@prasannamraj8407]

very helpful tx

[@elitechiroperformance]

Glad it helped

[@hvdb4492]

Do you are not queuing the TVA ? You want the doming ? What about the pelvic floor diaphragm then

[@elitechiroperformance]

I'm trying to cue intra abdominal pressure which should involve all the muscles of the core including the TVA, diaphragm, and pelvic floor.

[@archangel10gbreeze98]

Would you recommend seeing someone over this or is it easily correctable with practice by yourself? I've had a mid bulge in my abs for about a year and never realised what it was until recently, with my back being arched when doing core excersises.

[@Juggernaut365]

Any luck with this? Mine was arched so bad it broke my ribcage from my sternum. Now I can’t breath very well. You find anything that works?

[@kaig7241]

Why is everyone in seeing telling me pull the belly to the spine?

[@elitechiroperformance]

That was a common technique ("drawing in") a few decades ago that has since been reconsidered in the research.

[@arrys2631]

I must be incredibly dense cos I really didn't understand that.

[@elitechiroperformance]

I'm sorry about that. It is sometimes a complex strategy. I believe I have other videos on my channel that may be more concise with the intra abdominal pressure concept.

[@steveenczi8967]

So is flexing my abs not activating my core

[@elitechiroperformance]

Flexing your abs activates the anterior/front core (which is the abs). This is trying to teach how to create "intra abdominal pressure" which involves a co-contraction of the entire abdominal wall (not just the abs).

[@aninhar647]

Is that how we should breathe while working out? For example, sit ups, plank, etc. What about cardio activities, like jumping jacks?

[@elitechiroperformance]

How you breathe while working out is dependent on the specific movement/exercise. I believe that there should be some stabilization/core engagement with physical activity while also being able to maintain your breath. The heavier the load, the more pressure/bracing needs to be created. The more pressure/bracing that is created, the less you will be able to breathe. Make sense? So there should be less core engagement with cardio based activities (to allow for better breathing) as opposed to heavy lifting exercises.

[@aninhar647]

@@elitechiroperformance thank you for your time explaining to me! It makes sense now 👍

[@banandababa]

This is the most confusing topic ever. Everyone else is saying to draw your belly button into your spine but this is totally different as you are sort of expanding your stomach rather than sucking it in

[@elitechiroperformance]

The drawing in maneuver does not make much sense to me and is kind of an outdated premise (was popular in early 2000's and has not held up well research wise). I would say strong individuals and those that utilize the core well will focus more on intra abdominal pressure and outward expansion.

[@LeykiZenam]

Huh?

[@tfitpt]

All hip flexors there…

[@elitechiroperformance]

Yes he definitely struggled