Why drawing in your belly button is a bad cue
This seems to be a cue that people recommend for engaging your transverse abdominis, but it is one I particularly hate as it can carry through to "everyday life" and I will tell you why this is an issue.
First I want you to try it right now - draw your belly button to your spine ...
What happens?
Now with it drawn in I want you to give me a really deep breath ...
You can't do it can you!
SO if you chronically hold in your belly button you CAN NOT get a deep breath.
But what does this mean?
Well apart from having a tight upper back, shoulders and neck all the time, years of belly button drawing in leads to a much larger rib cage expansion (or a forward flared ribs).
So if this is the case you are going to have a front to back rib cage width that is abnormally wide.
And, yes I was a chronic belly button drawer in when I was younger and am still working on it!
This can also lead to a paradoxical breathing pattern, this is where your diaphragm goes up under your rib cage on the inhale instead of down WHICH can not only inhibit diastasis recti healing BUT also casue pelvic floor problems.
This cinch point (red arrow) can also cause bulging in your lower belly - so if you are pulling in your belly button and complain about your lower belly pooch STOP PULLING IT IN!
So if this is the case you are going to have a front to back rib cage width that is abnormally wide.
And, yes I was a chronic belly button drawer in when I was younger and am still working on it!
This can also lead to a paradoxical breathing pattern, this is where your diaphragm goes up under your rib cage on the inhale instead of down WHICH can not only inhibit diastasis recti healing BUT also cause pelvic floor problems.
So should you let it all hang out .....
No!
I am not saying that instead of not sucking in your belly button you should let everything all hang out (this is not good for you either).
But I want you to think about a little bit of support when you stand right from the pubic bone.
Think about a string going from your pubic bone up through the crown of your head - NO cinching in the middle!
You simply want to give your abs a little bit of support by coming up taller because when we come up tall it naturally engages our transverse abdominis and internal obliques just a little bit and provides a bit of resting tone to improve your rib alignment.
If you are having trouble with actively engaging your transverse abdominis I suggest reading this article HERE, or check out week one in the beginners program (and the extra resource section)
If you are looking for a safe and effective postnatal program that will help heal your Diastasis you should follow our FREE beginners program.
If you are ready to see changes, then check out my Total Core Solution – Belly Blast program.
This program was created with YOU in mind, as a functional core needs more than just exercise, it needs for you to reduce abdominal pressure, align your body, and strengthen your whole core.
And if your pelvis is unstable, your have hip or back pain you may want to look into my hip flexor program - this is designed to stabilze your pelvis and strengthen your surrounding muscles so your pelvis is in the optimum position to gain a strong and functional core.
Check it out now.
As always please comment below if you have any questions.
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Katrina