The first 5 minutes of our lifts at CHS we usually get some strange looks from the other athletes in the facility because of our initial exercises. This is a normal reaction if you aren’t used to walking into the weight room and seeing 10 athletes lying on their backs with their feet on the wall/bench blowing up balloons.
Typically the first 1-3 warm up strategies are devoted to breathing. The exercises require a balloon or at least some pretty weird positions. We utilize this time to take advantage of the power breathing has to help regulate output. Breathing is largely an unconscious system. But when we are able to focus on it and create awareness, it allows us to utilize our breath to align better and sequence moves more effectively.
For starters, let’s demonstrate why we use it in our warm up. Since breathing is the most repetitive action we do in our lives, it has a huge impact on how we move. If we want to get the most out of our performance and move big weights, it is crucial to understand how it works. We use breathing in two ways.
1) To prep the trunk/rib cage for loading
Your rib cage position is largely dictated by how you breathe. Some people like to use one side more than the other, while others breathe more from their upper chest. The rib cage and pelvis are linked in how they transfer force. If either one is out of position, it can reduce efficiency and safety of the movement.
We try to reset the breathing pattern and put the rib cage in a good position to handle stress, by using the balloons and different body positions.
2) We are learning how to upload good movement sequencing.
Some of our movement strategies put our bodies at a disadvantage due to poor alignment. For example, if you try to stretch your hamstring and your pelvis is out of alignment, you will have a limited range of motion and the sensation will be intense. Consequently, you will hold your breath and brace. Your intent is to lengthen the tissue, but your body’s reaction is causing you to brace and therefore contract which is the complete opposite.
We want to be able to breathe and lower the threat response so that we can gain control over the position.
These two ideas are critical when it comes to motor learning and gaining proficiency fast. If you feel like you are in a battle trying to breathe while holding a position, the chances that you learn anything are very slim.
In the Video you’ll notice that we are only keeping one leg in the air. This is because we are trying to counteract what is known as a Left AIC pattern, which originated in the PRI(Postural Restoration Institute) school of thought. More on this later.
Our main goal is to create body awareness and bring the unconscious to the conscious so we can use our breathing to aid and adapt as quickly as possible.
Till next week.
Coach Tom
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