Week 1 Biotensegrity Respiration Biases CONOR HARRIS CSCS

Week 1 – Biotensegrity & Respiration Biases CONOR HARRIS – CSCS, XPS, CES, CPT

Learning Objectives Appreciate the role of the Biotensegrity Theory and how it relates to the human body Understand ribcage, diaphragm, and sacral mechanics as they relate to respiration Determine the fundamental biomechanical and anatomical differences between expansion and compression Effectively utilize the Limb Arc Model to determine the needs of a given client

BIOTENSEGRITY

Triangles Nature follows path of least resistance This is often (but not always) a straight line Most efficient structure with lines = triangle Pyramid is 3 D, Tetrahedron 4 D Stacking pyramids always = helix

As above, so below

Tension Structure moves around a fixed point evenly dispersing stress & tension Most efficient way possible. Remember survival/evolution

Cells Respond to chemical signals from other cells based on perception of tension Reorganize themselves along lines of perceived stress (mechanotransduction) Fascia, muscles act this way

Crossed Helical Tubes Tension always exists despite lengthening or shortening These are EVERYWHERE Blood vessels Muscles Fascia Bones

The Elbow & Knee A tensioned network of cables Designed to redistribute stress amongst the entire system

Why does this matter? Every muscle is triplanar Nothing acts in isolation Changes at one part of the body will influence distal structures via lines of stress

The ONLY Two Choices Expansion: • External rotation • Abduction • Flexion Compression: • Internal rotation • Adduction • Extension

PRINCIPLES

Structure dictates function Shape & size will determine what the structure can do and how it manages pressure • Wide = High pressure (compression), fast output (anaerobic) • Narrow = Low pressure (compression), slower output (aerobic)

Compression vs Expansion Boyle’s Law: Things compress as they get closer together - exhalation

Alternation Between Expansion & Compression • The body works in an alternating, reciprocating manner • Whatever is happening on one side, the opposite is usually happening on the other

Respiration is Movement Inhalation = Expansion • External Rotation • Abduction • Flexion Exhalation = Compression • Internal Rotation • Adduction • Extension

BIOMECHAINCS OVERVIEW

Diaphragm Mechanics Two roles: Inhalation & Stabilization Concentric action (inhale): Descends Eccentric action (exhale): Ascends Stabilization: Think Valsalva maneuver

Ribcage Mechanics

Sacral Mechanics Two roles: Nutation (flexion) & Counternutation (extension) Inhalation: Counternutation, innominate flexion/external rotation Exhalation: Nutation, innominate extension/internal rotation Inhalation Exhalation “Expansion” “Compression”

Femoral Mechanics FEMUR FOLLOWS PELVIS

Normal Respiratory Mechanics: Inhalation (b) Upper cervical extension Lower cervical flexion Thoracic kyphosis decreases overall Counter-nutation of sacrum Lumbar lordosis decreases Scapula goes inward External rotation Abduction Downward rotation Posterior tipping

Normal Respiratory Mechanics: Exhalation (a) Upper cervical flexion Lower cervical extension Thoracic kyphosis increases overall Nutation of sacrum Lumbar lordosis increases Scapula goes outward Internal Rotation Adduction Upward rotation Anterior tipping

RESPIRATORY BIASES

What is an Infrasternal Angle (ISA)? Most pliable ("changeable") bones in the axial skeleton Is representative of an individual's respiratory strategy Source: Bill Hartman: https: //billhartmanpt. com/

Wide Infrasternal Angle – Part I Expanded infrasternal ribs (anteriorly) Diaphragm flattened & pelvic floor ascended Posterior Ribcage is compressed Usually larger individuals & males

Wide Infrasternal Angle – Part II Sacrum Nutated Internal Rotation, Adduction, Extension bias at innominates Internal Rotation bias at femurs Forward sacrum drives pelvic into anterior pelvic tilt, resulting in ↑ thoracic kyphosis

Narrow Infrasternal Angle – Part I Compressed infrasternal ribs (anteriorly) Diaphragm & pelvic floor extremely descended Posterior Ribcage is expanded Usually thinner individuals & females

Narrow Infrasternal Angle – Part II Sacrum Counter-Nutated External Rotation, Abduction, Flexion bias at innominates External Rotation bias at femurs ↑ Tipping back of sacrum = more posterior pelvic orientation

Narrow ISAs and the Diaphragm Trying to find a different way to achieve exhale strategy Diaphragm descends further, changes pressure gradient of thorax, and instead compresses lower ribcage further Source cited in suggested reading

"Pooch" vs "Beer" Belly

The Infrapubic Angle (IPA) Should be inverse of ISA in normal respiration Narrow Matches the angle of the ISA in compensatory mechanics Wide ISA = Wide IPA Wide Pelvic floor ascended, unable to drop to accept guts or expand with air Narrow ISA = Narrow IPA Pelvic floor descended, less able to ascend and compress to shoot guts up and produce force Source: Bill Hartman: https: //billhartmanpt. com/

The Limb Arc Model 0 -60 degrees (Heel Strike) Inhalation/expansion Flexion, abduction, external rotation, plantar flexion, supination 60 -120 degrees (Mid-Stance) Exhalation/compression Extension, adduction, internal rotation, dorsiflexion, pronation 120 -180 degrees (Late Stance) Inhalation/expansion Flexion, abduction, external rotation, plantar flexion, supination Source: Bill Hartman: https: //billhartmanpt. com/

The Limb Arc Model Internal rotators & adductors have most leverage to work at 90 degrees of hip flexion due to ↑ lengthtension relationships (Neumann, 2010). The piriformis switches its moment arm to internal rotation at 90 degrees of hip flexion (Levangie, 2011) Hamstrings’ optimal length-tension relationship is at 90 degrees of hip & knee flexion (Levangie, 2011)

TRAINING HUMAN PATTERNS

Making changes vs "Mindless Activation Reps" "Mini band side-steps" - Mindless activation Need to respect: • The brain • Brain -> Skeleton -> Muscles • Skeletal position drives muscular function • References as it relates to gait • Where in the gait cycle is the position/muscle being used?

Importance of Breathing If you can't breathe through a position, you don't own it Tense, anxious, shallow breathing = sympathetic "fight & flight" Brain senses a threat Slow, long, controlled breathing = parasympathetic "rest & digest" Allows brain to let go and make changes

Example: 90/90 Hip Lift Wide ISA = Reach down Narrow ISA = Reach up Inhalation zone Compression/exhalation zone Bucket handle “down” Bucket handle more “up” Obliques on to facilitate anterior ribcage expansion Obliques less engaged

Corrective Exercise Breathing: ISA Approach Narrow ISAs: “Fog the glass" to ensure obliques don't excessively take over, but still need to work on full exhales because they're inhaled through their axial skeleton Wide ISAs: More forceful, "pursed lips" exhale to get obliques to close down ISA. This forces air into ribcage to become less compressed in axial skeleton

Proper Breathing Guidelines • Put hands on lower ribs, relax belly. "Jelly belly" Hands • Exhale all the air out through your mouth (but don't lose height in your skeleton) until you feel obliques turn on. RELAX Exhale • Pause for five full seconds with your tongue on the roof of your mouth Pause Inhale

PRACTICAL WALKTHROUGH

Postural Restoration Institute: https: //www. posturalrestoration. com/ Bill Hartman: https: //billhartmanpt. com/ Sources Zac Cupples: https: //zaccupples. com/ Alex Effer: https: //www. resilientrehab. ca/

Articles: Weekly Reading Action of the diaphragm on the ribcage (optional) Determining Sacral movement vs. Pelvic Orientation How to Measure the Infrasternal Angle Books: Recognizing & Treating Breathing Disorders Pages 11 -21

Determine a time to meet weekly – time needs to work for everyone Small Groups Goals: Review material, discuss any general Review study guide questions Coach each other through exercises

Slack Chat #program-updates: I will post any important updates or information regarding the program here #questions: Any questions or comments related to the program material #random: Any off-topic questions or comments not related to the program

WEEK 1 STUDY GUIDE