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In this blog, we will introduce the “Corrective & Preparation Exercise,” which is the final destination of meaningful breakdowns within the Original K-Map, the first map of the Performance Treasure Map.
This time, while introducing these exercises, I will explain the third principle that is essential to understand: “Breathing”
For past articles, please check the URL below!
▼Corrective & Preparation
▼Joint by Joint Theory【General Principle①】
▼Core【Gemeral Principle②】
What is Correct Breathing?
Are you able to breathe correctly?
What does correct breathing mean?
It is said that humans take about 20,000 breaths a day.
Breathing is fundamental to our movements, and by unraveling how the joints and muscles work, we can understand what correct breathing entails.
Grasping this concept can enhance your understanding of the range of motion and core stability.
Like the previous discussion on the core, this will be a bit dense, but please take a look!
Movement of the Thorax
When we inhale the ribs elevate and externally rotate; when we exhale, they descend and internally rotate.
Additionally, if we divide it into the upper and lower thorax, the movements differ slightly, as shown in the images.
■ Upper Thorax (Pump Handle Motion)
Inhale: The diameter of the upper thorax increases forward
Exhale: The diameter of the upper thorax returns to backward.
■ Lower Thorax (Bucket Handle Motion)
Inhale: The diameter of the lower thorax increases outward
Exhale: The diameter of the lower thorax returns inward
Diaphragm
■Origins: Three areas
- Sternal part: Behind the sternum
- Costal part: Inner surfaces of ribs 7-12
- Lumbar part: Anterior surfaces of lumbar vertebrae 1-3
■Insertion: Central tendon
■ Function: Posture and breathing
Accounts for 70-80% of the work during resting respiration.
Contributes to posture control by increasing abdominal pressure.
Movement of the Ribs and Diaphragm
During inhalation, the diaphragm contracts, and the ribs elevate and externally rotate.
During exhalation, the diaphragm relaxes, and the ribs depress and internally rotate.
ZOA（Zone of Apposition）
ZOA refers to the area where the ribs and diaphragm are parallel.
Bringing this area into an appropriate position (expanded state) is necessary for acquiring proper breathing and primitive movement patterns. However, many people often have a collapsed ZOA, as shown in the image on the right
In such cases, the ribs are elevated and externally rotated, which is referred to as “Rib Flare.”
Moreover, if the ribs are elevated and externally rotated, the diaphragm is likely tense.
Rib Flare
Primary and Accessory Breathing Muscles
Individuals who breathe properly can maintain about 20,000 breaths daily using their fatigue-resistant primary breathing muscles, which helps prevent fatigue. However, those who cannot breathe correctly rely on their less fatigue-resistant accessory breathing muscles, leading to easy fatigue and potential overactivity of these accessory muscles, resulting in postural instability.
Even if you can perform 20,000 breaths using the diaphragm as the primary muscle, you certainly cannot perform 20,000 lat pulldowns using the latissimus dorsi as the primary muscle!
Now, let’s easily assess whether you can breathe properly!
Evaluation
Hi-Lo Test
Lie on your back and breathe naturally.
Placing your hands on your chest and abdomen can help you observe the movement.
Now, let’s observe the following checks!
Check List
✅ Breathing sequence is chest → abdomen.
✅ There is no expansion of the lower thorax to the posterior-lateral.
✅ Muscles around the neck are tense.
✅ The sternum moves upward instead of forward.
✅ The thoracic spine is extended.
✅ There is Rib Flare.
If any of these checks apply, it indicates that you are not breathing properly.*
If you continue this way, you will not be able to perform the movements, so resetting the accessory muscles and practicing breathing exercises to normalize breathing is necessary.
Get the Performance Treasure Map®️ ＞Summary
This time, I explained the joint and muscle functions related to breathing!
Once again, what does correct breathing look like?
- Breathing that expands only the abdominal cavity?
- Breathing that expands only the thoracic cavity?
- Breathing that expands both the abdominal and thoracic cavities?
The answer is that all of these can be correct, depending on the situation.
While Rib Flare is often seen as a bad thing, that is not the case.
It is a necessary strategy to take in more oxygen.
If the diaphragm functions as it should for breathing, it must be in a position that facilitates this, and if it serves as posture, it needs to be in a position that increases internal pressure.
The important thing is “neutrality.”
It is crucial to have a state where the body can shift between both positions naturally!
For this, the primary muscles need to function properly, and you should maintain the ZOA.
However, most people consistently experience Rib Flare or have a tense diaphragm, so it is essential to relax the diaphragm and focus on exhalation.
Conclusion
As we delve deeper into the Original K-Map, we will primarily focus on stabilizing posture through breathing exercises to increase intra-abdominal pressure.
The relationship between posture and the diaphragm that I could not cover this time will be introduced in more detailed explorations of each exercise!
Breathing is the most primitive movement pattern in humans, so if this breaks down, it becomes challenging to acquire all subsequent movement patterns.
However, spending too much time on this can lead to a trainer’s ego, so be cautious!
Remember that this is just a correction and preparation to train healthily.
Next time, I will explain the final principle of Corrective & Preparation: “Movement Preparation“
Stay tuned!
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▼Purchase the Original K-Map here
This post is also available in ja.
