11/6/17 - Every Day is Core Day

The following is a guest entry from B!RTHF!T Senior Leadership Team member, founder of Coulee Health in La Crosse, Wisconsin, and Dynamic Neuromuscular (DNS) Level-D Certified practitioners from the Prague School of Rehabilitation and Manual Medicine, Dr. Erica Boland DC.

Last week, DEUCE Gym upped the core ante in the blog post Intra-Abdominal Pressure and Back Health. Maybe you haven’t thought of movements like the squat, bench press, or pull-ups as core strengthening up until this point. But now you are in on the secret, every day is core day. Because every movement comes through the core.

While “functional movement” is #trending, much of the fitness industry touts building concentric strength and under-appreciates the necessity of eccentric stability.

Intra-abdominal pressure (IAP) is created through an eccentric contraction of the core. Cue bracing as if someone were going to punch you in the stomach. This eccentric contraction is what provides the most stability. More stability opens more access to gains in both strength AND endurance.

Think of the core as a pressurized canister with the following key players: diaphragm, pelvic floor, obliques (internal and external), rectus, transversus, and all lumbar erectors. Diaphragm and pelvic floor are the top and bottom of the canister, the other key players the cylinder.

The MVP here is the diaphragm. For IAP to occur the diaphragm must first eccentrically contract or move down, it is then counteracted by the pelvic floor, and the rest of the key players can follow suit.1,2  Nothing but a situation of right player, right time.

To recruit the diaphragm to work for you, you must train it in both it’s breath and stability (IAP) roles. Like any other muscle, if you don’t use it you lose it. Ideal diaphragmatic breath sends your breath down into your core and all 360 degrees around the waistband of your favorite sweats. This is the mobility work for your diaphragm. In addition to greater oxygen access, it allows the diaphragm to reach full ROM for stability (IAP). Then, do both at once: stabilize and breathe. You see why she’s the real MVP.

Once you have breath and IAP established, these concepts can be applied to every single movement.

No one knows movement better than Dynamic Neuromuscular Stabilization. Based in the Czech Republic, they use the way we were born to move to assess and treat athletes around the globe.

Those movements you are starting to see more often around DEUCE, the functional progressions, dead bugs, bracing drills, are all based on DNS principles and developmental positions.

“Essentially, “every developmental position is an exercise position”3 however, each exercise must follow some basic principles: 1. Restore proper respiratory pattern and IAP regulation; 2. Establish a good quality of support for any dynamic movement of the extremities; and 3. Ensure that all joints are well centered throughout the movement. Resistance or load should be matched to the athlete’s ability to maintain proper form during the exercise or drills.”4

It is as simple as returning to these fundamentals daily. When these principles are respected, the sky’s the limit.

 

Erica Boland, DC

@birthfitwisconsin

@couleehealth

 

  1.   Kolar P, Neuwirth J, Sanda J, Suchanek V, Svata Z, Pivec M. Analysis of diaphragm movement during tidal breathing and during its activation while breath holding using MRI synchronized with spirometry. Physiol Res 58:383-392, 2009
  2.   Kolar P, Sulc J, Kyncl M, Sanda J, Neuwirth J, Bokarius AV, Kriz J, Kobesova A. Stabilizing function of the diaphragm: dynamic MRI and synchronized spirometric assessment. J Applied Physiol Aug 2010
  3. Kolar P: Facilitation of Agonist-Antagonist Co-activation by Reflex Stimulation Methods In: Craig Liebenson: Rehabilitation of the Spine – A Practitioner’s Manual. Lippincott Williams & Wilkins; 2nd edition 2006531–565

4. Frank C, Kobesova A, Kolar P. DYNAMIC NEUROMUSCULAR STABILIZATION & SPORTS REHABILITATION. International Journal of Sports Physical Therapy. 2013;8(1):62-73.

11/6/17 WOD

Build to Heavy Strict Press…

 

Then, EMOM 15

Minute 1: 7 Thrusters (95/65)

Minute 2: 7 Burpees

Minute 3: 7 Pull Ups

FREE Community Workout Saturday

FREE Community Workout Saturday

6

Oct

2017

Join us tomorrow, Saturday October 7th, at 9AM for FREE fitness. The 9AM class on the first Saturday of the month is on us and it's always a ton of fun. This isn't just for members, either.All fitness levels are welcome and no membership is required to join the class. Bring a friend or three. We'll be waiting for you in the ...
Read more

Winning 101: A How to Guide

Winning 101: A How to Guide

6

Sep

2017

Well, folks, I hear you all loud and clear. You want to win. This is wonderful. What seems troubling to me, however, is the basic idea that winning is almost always more difficult than losing. By definition, you are choosing a challenge.Now, I’m game for this choice of yours. Hell, I respect it.Keep in mind, however, that ...
Read more

Developmental Frames (via the Deadlift)

Developmental Frames (via the Deadlift)

5

Sep

2017

There is a mathematical probability that you are a fully socialized person. This means that you’ve advanced beyond the developmental stages of childhood and, as a result, you have established values and your self-worth from your family, your community, and the organizations that detail your life. If this is you, a congrat ...
Read more

MISSING: Discernment

MISSING: Discernment

15

Aug

2017

What has happened to our discernment? It's our ability to be discerning that nurtures the evolution of our friend circles, communities, and ultimately our world. When you're discerning you say, "No." Discernment is principled and honest. We all have opinions but, surely, if these opinions are quite we cannot be discerning.T ...
Read more

When Exceptions are Distractions

When Exceptions are Distractions

9

Aug

2017

Let's think linearly for a moment. Students are students before they become leaders. Students master fundamental ideas. Thought leaders distill these fundamentals and lead by breaking them or adding to them.For the skeptical thought leader, the exception to the rule is your best friend. The outlier that proves the rule wron ...
Read more

FREE Community Workout + Beach Fun

FREE Community Workout + Beach Fun

2

Jun

2017

This tomorrow marks the first Saturday of the month. That means it’s time for the FREE Community Workout. We invite both members and non-members to DEUCE Gym for a complimentary training session at 9AM.These workouts are traditionally even more accessible than usual for novices. Of course, advanced athletes will be challe ...
Read more

Performance: Judge and Jury

Performance: Judge and Jury

23

Feb

2017

Thank goodness for the judge and jury here. We're governed by performance. How lucky are we to have such an objective measurement for progress? You see, when the criteria for evaluating an effort is flimsy things can get off kilter. Processes and methods can stay in place that are dysfunctional. Incentive to evolve can mel ...
Read more

Understanding Intensity: The High Wire Act

Understanding Intensity: The High Wire Act

14

Feb

2017

If we understand the objective view of intensity as it being perfectly equal to power (p= (f*d)/t) then we can unlock extremely important keys to your fitness journey. There’s a sweet spot in every training day for every athlete. The closer you can walk the line of your own relative intensity, the more you can extract in ...
Read more

Are You Insured? GPP and Trauma

Are You Insured? GPP and Trauma

6

Feb

2017

The sound is horrifying. It never sounds like the movies, either. A motorcycle colliding with a vehicle at speed makes a sound that touches your marrow. You know right away. Within twenty seconds of the collision, I was in stride trying to catch up to our resident hero, Karis, who, while off duty from fighting fires, looked ...
Read more
Page 1 of 5412345102030...Last »