Pilates Focus: The Diaphragm

Take a deep breath.  Slowly exhale.  Feels good, right?   Very few of us stop to think about how we perform the incredible act of breathing let alone consider the muscles that make it possible. Understanding and improving the functionality of these muscles, however, will deepen our breathing, support ideal alignment, reduce stress, and improve overall health and vitality!  So take a moment to breathe deeply while we get in touch with the diaphragm, your primary muscle for breathing AND an integral part of your core.

 

Anatomy

The diaphragm is a large, thin muscle that creates a dome shape within the ribcage.

The diaphragm originates from three different places, the sternum, the bottom 5 ribs, and the top 3 vertebrae of the lumbar spine.  The muscle fibers run up and in to the midline of the body (superomedially) where they insert into the central tendon of the diaphragm.

The fibers of the diaphragm that connect to the lower ribs interdigitate with fibers of the transversus abdominis (your deepest abdominal muscle).

One of the 5 ligaments that connect the diaphragm to the lumbar spine, the medial arcuate ligament, creates an arch that wraps around the psoas. The connective tissue (fascia) in this region actually connects the diaphragm and psoas!    Proper function and coordination of the diaphragm and the psoas are therefore integral in not only breathing, but also organ function and maintaining ideal posture and walking.

Actions

The primary action of the diaphragm is inspiration (inhaling).

Contraction of the muscle fibers in the diaphragm causes the muscle’s dome to extend down and spread out between the ribcage and the abdominal cavity.

When the diaphragm contracts and lowers its dome out of the thoracic cavity, the volume of the ribcage and lungs increase causing a drop in pressure in the lungs that allows air to enter.  Voila!  You’ve inhaled.

When the abdominal muscles are engaged, especially the TVA, the central tendon of the diaphragm becomes fixed.  With the central tendon stationary, contraction of the diaphragm elevates the ribs in all directions.   Inhaling with the abdominals engaged should therefore expand your ribs in the front, sides, and back without elevating the shoulders.

The nature of the diaphragm is dynamic, so it is important to be able to engage AND release the muscle fully.  Normal expiration occurs simply when the diaphragm relaxes its contraction.  Forced expiration happens when the abdominal and other expiratory muscles contract to increase pressure and drive the air out. If the diaphragm is unable to fully release and mobilize, we will overwork the abdominals and other accessory breathing muscles (such as the internal intercostals) and impede efficient movement.

The Diaphragm and Core Stabilization

The diaphragm’s connections to the front, back, and sides of the ribcage as well as to the lumbar spine make it a key core muscle integral to stabilization of the torso.

Inhaling increases the pressure on the abdomen, which signals a contraction of the pelvic floor (eccentrically) and multifidi stabilizing the lower and middle spine! It also creates passive tension in the transversus abdominis and thoracolumbar fascia, further contributing to core stabilization.

Studies show that when we move our limbs, the diaphragm, as a deep core muscle, activates before the more superficial “mover” muscles, therefore stabilizing the core for action and prevention of  injury.  This is why the deep muscles of the core are so important!!

A properly functioning diaphragm allows elevation of the ribcage not only in the front, but also the sides and back, creating extension in the thoracic spine.  This mobilizes the spine, keeping it healthy and promoting improved posture.

Coordination of the diaphragm, TVA, and pelvic floor gives stability to the pelvis and spine.  Try it!  Feel your diaphragm fully lower and expand as you inhale and allow your pelvic floor to widen.  As you exhale, feel your diaphragm relax back up into the thoracic cavity while your pelvic floor pulls in and up and your transversus abdominis gently wraps  around your waist.

The Diaphragm and Your Pilates Practice

Imagery

Imagine your diaphragm  is an upside down umbrella inside your ribcage.  As your diaphragm contracts on your inhale, the umbrella opens evenly in all directions.

Think of your diaphragm as a jellyfish swimming; seamlessly doming down as you inhale and up on your exhale.

Exercises

Diaphragmatic Breathing: A Pilates fundamental, diaphragmatic breathing is done by focusing on a full inhalation, allowing your ribs to expand in all directions as well as your abdomen, then wrapping your transversus abdominis and pulling your pelvic floor in and up to exhale.  Remember this coordination of your core muscles gives your pelvis and spine stability!

*Try Diaphragmatic breathing with your pelvis elevated on a yoga block, focusing on breathing into the back of the ribcage to help mobilize your diaphragm.

The Hundred: Your abdominals stay engaged in this classical Pilates exercise, fixing the central tendon of the diaphragm.  Focus on how your diaphragm now causes the front, sides, and back of the ribcage to expand for full, deep breaths without losing your abdominal support.

Spine Twist: This classical Pilates exercises increases the range of motion in the upper body and helps correct errant rotations of the spine, which can cause the diaphragm to lock.  The rotation of the vertebrae in this exercise will help correct any spinal deviations and therefore help to free up and mobilize the diaphragm.

Tip: Challenge your diaphragm by doing the “effort” on an inhale instead of an exhale.  For example, in Double Straight Leg Stretch, try lowering your legs and holding them there as you inhale and then relax the diaphragm and deepen your belly button to spine TVA engagement as the legs return up to the ceiling.

Go ahead, breathe it in: you are now fully equipped to not only think about breathing but really enhance and deepen every breath you take.  Every functional breath you take will massage, tone, and stimulate the contents of your abdomen while providing you with a stable core and more efficient movement not to mention stress relief and increased vitality!  Happy breathing.

 

Pilates Focus: The Pelvic Floor

When is the last time you said hello to the muscles of your pelvic floor?  If you had to stop and think, it’s been too long.  If you’re not even sure what your pelvic floor is, now is the time to get acquainted.  The pelvic floor, also sometimes known as the pelvic diaphragm, is a muscle of the core spanning the entire area underneath your pelvis.  Getting in touch with this muscle will provide you with core stability as well as improved health of the organs in your abdominal cavity.  Needless to say, this muscle is too important to ignore!

Anatomy: The pelvic floor is actually a group of muscles.  Its main components are the levator ani and coccygeus, and their connective tissue.  The levator ani, however, is composed of three parts, the pubococcygeus (aka PC muscle, considered the primary muscle of the pelvic floor), puborectalis, and iliococcygeus.

The levator ani basically goes from the back of your pubic bone and lower portion of your pelvis (ischial spine) to the low part of the sacrum and tailbone.  The coccygeus is behind the levator ani and does not connect to the pubic bone.

The majority of the fibers of the pelvic floor muscles run diagonally from the surfaces of the pelvis towards the midline of the body, however some do run from the front of the pelvis to the back.

Actions: The primary action of the pelvic floor is supporting the weight of the pelvic organs and enabling and controlling elimination from the bowels and bladder.

This group of muscles plays an integral role in stabilizing the pelvis.  A strong yet pliable pelvic floor keeps the sacrum from rotating too far forward or backward, therefore keeping the pelvis in ideal alignment.

These muscles aid in childbirth and are incredibly important to a mother’s prenatal health and fitness.  Stay tuned for an article on prenatal Pilates coming soon!

The pelvic floor muscles also play a role in respiration by assisting as you exhale.

What the pelvic floor muscles can do for you: A healthy pelvic floor, with balanced strength, endurance, and elasticity, will allow you to effortlessly support a neutral position of the pelvis and improve posture and core stability.

Just like your transversus abdominis, using your pelvic floor to stabilize your core will allow you to move your limbs more freely and efficiently without injury.

A strong and flexible pelvic floor will improve the health of your bladder and bowels, making it easier to enable and control elimination.

Keeping your pelvic floor strong and supple may also help to correct or prevent a prolapsed or tilted uterus.

A healthy pelvic floor can even affect your sex life (in a good way!)

The pelvic floor and your Pilates workout

Exercises and Imagery:

Fast contractions- Start your pelvic floor strengthening by contracting the muscles as though you are stopping a flow of urine and then release. Do this 10 times as quickly as possible, rest, and repeat 3 times.

Slow contractions-Perform the same contraction and release as above but now do it as slowly as possible.  To get the feeling of pulling in AND up imagine you are using your pelvic floor muscles to pull a silk handkerchief up through the midline of your body.  Be sure to work the muscles eccentrically (in their elongated position) by slowly lowering the handkerchief until your pelvic floor is fully released.

Pelvic tilts-Perform the Pilates fundamental pelvic clock on all fours tilting your pelvis from 12 o’clock (at your belly button) to 6 o’clock (at your pubic bone).  Feel your pelvic floor pull in and up as you tilt to 12 o’clock and feel it relax and expand as you tilt the pelvis to 6 o’clock.  It is important to feel your pelvic floor contract AND fully release.

Squat stretch-With your legs wider than your hips, stand with your back against a wall and slowly lower yourself down until you are in a wide squat supported by the wall.  Feeling your pelvic floor relax and widen, hold this position for at least 60 seconds.

Feeling your pelvic floor muscles pull in and up as you exhale and release and expand when you inhale will do wonders for your core stability and improve the integrity of your Pilates practice!

You are on now well on your way to having a strong and supported core.  Stay tuned as we continue to get to know the key players in core stability and look out for an upcoming article on prenatal Pilates to learn more about the amazing power of the pelvic floor muscles.

It’s a Wrap: The Transversus Abdominis

One of the most integral components of the Pilates method is core strength.  So what better way to kick off the Pilates Focus blog than by talking about the muscles of the core?  The key players are the transversus abdominis, pelvic floor, multifidus, and diaphragm.  Focusing on the strength of these muscles is at the core (pun intended) of every Pilates practice and will provide you with improved posture, movement efficiency, and reduced low back pain.  Not to mention a flat tummy!

Let’s start with the transversus abdominis, or TVA for short.  This is the deepest of your abdominal muscles and literally wraps around your entire abdomen.  Finding, engaging, and strengthening the TVA will instantly make your waist narrow!

Anatomy: The transversus abdominis muscle connects from your lowest 6 ribs to your pubic bone and fills the space between your ribs and pelvis.  Technically speaking, it attaches to the inner cartilages of the bottom 6 ribs, lumbar vertebrae via the thoracolumbar fascia, internal lip of the iliac crest, inguinal ligament, linea alba (via broad aponeurosis), pubic crest, and pubic pectin.

You can feel this muscle for yourself by wrapping your hands around your waist and coughing.  The muscle you feel engage is your TVA!

The muscle fibers of the transversus abdominis run horizontally from front to back.  Because of their circular orientation, contraction of the muscle fibers reduces the diameter of the abdomen.

Actions: The primary role of the TVA is stabilizing the spine.

The TVA flattens the abdominal wall and supports the internal organs by compressing them.

The transversus abdominis, through its compression of the abdomen, also plays a role in expiration (exhaling).  The fibers of the TVA connected to the ribs actually interdigitate with those of the diaphragm.

What the transversus abdominis can do for you: Engaging your TVA allows your other abdominal muscles to focus on their primary purposes (flexion, side-bending, rotation) instead of trying to support the spine.  This makes them much more efficient muscles!

A strong transversus abdominis places and maintains your spine in the ideal position for stability while you use your limbs, allowing you to move freely without strain or injury.

Transversus abdominis strength can reduce low back pain by putting your pelvis and spine in their neutral positions and maintaining an ideal posture.

On the flip side, weakness of the TVA allows your pelvis to tilt forward, resulting in an exaggerated curve (hyperlordosis) of the lumbar spine and subsequent low back pain.  Interestingly enough, a weak TVA can also let the pelvis tilt backward, reducing or eliminating the natural curve in the lumbar spine and wreaking havoc on your alignment.

The transversus abdominis and your Pilates workout

Exercises:

Pregnant Cat- On all fours, keeping the natural curves of the spine (neutral spine), allow your belly to release down towards the mat (don’t actually change yours posture, just release the abdominals).  Now, pull your belly button towards your spine, again maintaining the same position of your spine.

The Hundred-A classical Pilates exercise!  Work your transversus abdominis in this exercise by performing it with a neutral spine, i.e. maintaining the natural curves of your back.  Do NOT press your lower back into the mat.  Keep your TVA engaged throughout and feel how it keeps you strong and stable while you pump your arms and keep those legs up!

Plank- A standard exercise in many Pilates classes and a great position to feel your TVA working!  Be sure to keep a neutral spine to strengthen your TVA in your ideal alignment.

Imagery: Using imagery is a great way to connect your mind and body and efficiently work your muscles.   Keep these images in mind throughout your entire Pilates practice and you’ll be on your way to a superhero core!

To engage your TVA imagine the muscle as a corset that is pulled tighter when you exhale.

Imagine a sash tied around your waist tightening to engage the muscle.

I love thinking about pulling my belly button towards my spine and my spine towards my belly button simultaneously without actually changing my posture!

You are now officially armed with all of the knowledge you need to effectively strengthen your transversus abdominis.  You will be standing tall with your flat tummy and stable spine before you know it!