Sandvi Studio

It’s quite common for me to hear that a friend or doctor of a new client has told them they need to strengthen their core. And usually people think of their core as just their abdominal muscles. Sometimes this is a big part of the story. And sometimes, abdominal work shouldn’t at all be the star of someone’s workout program.

As a private Pilates-based instructor who also trains clients in targeted mobility, gait, and fascial conditioning, I can most definitely tell you that the abs are never the whole story. You may be able to do an ab exercise, but if those muscles aren’t appropriately responsive to the movement or load then proper support of the spine and other joints isn’t happening. Sometimes, the abs are OVER active. Yes, you heard me right. That’s a thing.

I love when clients begin to feel their core in natural, healthy bracing in response to load. Even better when they’re on their feet and feeling the magic of feet to hip, to pelvic floor, to core (abs & back). It’s also exciting when they learn to differentiate joints with minimal compensation as well as reclaiming movement in areas of a spine that’s been locked down making other areas overwork.

We need a more integrated approach to this “strong abs” theme that has dominated the workout world for too many years.

To be clear, I am emphasizing the dysfunctional aspect of our respiratory function in habitual postures that can be from spending extended periods of time either working or training in repetitive patterns. These “arrangements” of our bones and tissues can also absolutely be driven by our shoe choices over a lifetime. Also, to be clear, I’m not saying everyone should run out and buy zero drop shoes because I know nothing about YOUR feet and mobility. I make recommendations based on information because I’m not selling you shoes!

I know from experience! I use to be a major upper chest breather and found periods of relief from breathing reeducation, facial release methods using soft tools, and other methods. BUT! when I began relating my alignment to gravity and noticing tension patterns, a new and powerful way opened up. Not only does stacking/balancing the pelvis, ribcage, and head over the ankles encourage healthier breathing patterns, but it’s so great for an anteriorly tilted pelvis. (I’ll share more about this topic soon!)

I LOVE mobility work, but training joints isn’t going to necessarily shift habitual movement patterns. So many other methods - Pilates, yoga, dance, weight training all apply cues with the aim to correct a posture. We can also dole out even good information regarding breathing. But what if someone is adding tons of unnecessary tension simply because of how they are sitting or standing or walking?

EVERY SINGLE CLIENT I show this simple awareness exercise to always immediately notices the overall effect. It’s truly like a sudden relaxation moment.

For those who may be teachers of movement, we can of course also train good respiratory patterns in ALL the wonderful ways our spines move - flexion, extension, rotation, lateral flexion, and all the combinations. But if there’s no understanding of a home base and internal sensing of amounts of tension in the body, we’d only be adding MORE tension rather than facilitating an innate and independent ability to regulate and adjust based on the activity.

Try it and let me know what you notice!