Fight the Hump

We begin life in a curled-up fetal position and as the decades fly by, our bodies begin to drift back into that initial pose. As long as the vertebrae are balanced more or less one atop the other, gravity’s pull is straight down through the center of the stack. But when you slouch (either unavoidably or carelessly) you lose the bone-over-bone balance. When there is no longer a strong bony stack under your heavy head and shoulders, you are losing the tug-of-war with gravity. Once your head is no longer balanced over your tailbone you are heading for a heap of trouble.

Fortunately, scientists have come a long way in understanding the part osteoporosis plays in our posture. We are learning the importance of monitoring the intake of calcium and vitamin D, of resistance exercise, of bone-density testing, of the role of strong and flexible support muscles. Prevention and awareness are your most effective weapons. Don’t wait till your spine is riddled with tiny fractures and atrophied discs.

Remember that ideal breathing springs in part from an open, flexible, relaxed, erect ribcage. The ribcage should be balanced directly above the pelvis. Deep lung tissue is devoted to oxygen deliver and it relies on ribcage muscles and the diaphragm to do the pumping and squeezing to actually move the air. It is a daily battle to retain your height and good posture as you age but the battle is important. A compressed warped ribcage leaves you with compressed warped breathing.

Be well. Breathe beautifully.

Breathing and Your Aging Spine

Our spines shorten and curl forward as we age, almost as if we were returning to our original fetal position. The loss of bone calcium (in men as well as women) coupled with years of careless posture and injury threaten the core architecture of the human body. And since we are now living so much longer, it is a challenge to stay out of permanent pretzel-posture until we make it to the finish line. It is difficult to breathe effectively when your back hurts.

Since the main support pillar of your torso is the stack of vertebrae at the rear of your ribcage, the breakdown of bone quality in those bones will certainly rob you of your youthful and functional carriage as well as your easy, free, rewarding breathing. Your lungs are only as good as the cage they are carried in.

Long years of straining forward at the computer, carrying a heavy purse on the same shoulder, bending over equipment, sitting like a wilted daisy, are finally written forever on one’s body and can no longer be erased in spite of all good efforts. As always, prevention is the best strategy.

Refuse to shrink with age. Stretch. Bend. Research your hormones and your nutrition. Discuss bone health with your doctor. Your body remains deaf to all your best intentions regardless of how frequently, loudly and eloquently you declare those intentions.

Be well. Breathe beautifully.

Sandwich Muscles II

If you hope to maintain a strong and healthy flow of fresh air in and out of your lungs at any age, you need to keep your pumper-and-squeezer muscles strong and flexible. As you age, the double layers of muscles (intercostals) sandwiched between your ribs become less active and more brittle. Poor posture pinches and inhibits the intercostals from doing their job efficiently. These are the muscles that raise and lower your ribs, changing the volume of your ribcage with each breath you take. Weak, cramped, lazy intercostal muscles cannot deliver the amount of oxygen you need for an active life.

1. Stand with your feet slightly more than shoulder-distance apart (toes straight ahead) with your back against a wall. Your bottom and BOTH shoulder blades will touch the wall at all times.
2. Stretch your right arm over your head and touch your left ear with your right hand (or as close as you can come). Lay your free hand on your navel and face forward the entire time.
3. Lengthen your spine first and then stretch slowly to the left, sliding along the wall only as far as is comfortable. Breathe quietly in and out, feeling the muscles working between the ribs along your right side. Hold for three or four breath cycles.
4. Pull your navel in and straighten up slowly. Change hands and repeat on the other side. If you have trouble returning to an upright position, you stretched too far.

This is an awareness exercise and a reminder of the importance of keeping pumpers-and-squeezers in good condition.

Be well. Breathe beautifully.

LINK: Sandwich Muscles I

Sandwich Muscles I

Deep delicate lung tissue cannot actually move air all by itself and is completely dependent upon the ribcage muscles to deliver and take away air that the lung tissue processes. Therefore, it makes sense to keep all the respiratory “pumping” muscles strong, flexible and active.

A few generations ago, we didn’t live long. A body lasted a few decades (long enough to procreate) and then was gone. As the song goes, we didn’t run outta tread before we ran outta road. Today we need to keep all systems in relatively good working order at least until age 95. The operative word here is “WE.” Nature looks out for us until approximately age 35 and then it is our turn to take responsibility.

There isn’t too much we can do for the big master pumper (the diaphragm) that stretches across the floor of the ribcage. Keeping your spine aligned, sitting properly, keeping a reasonable weight and avoiding too-tight belts is about all you can do for that deeply buried and complicated structure.

However, the thin double layer of muscle (intercostals) sandwiched between your ribs is muscle you are easily able to control. Intercostals are the muscles that raise and lower your ribs to change the chest capacity. Fresh air is drawn in by vacuum that is created by an expanded chest. Stale air is squeezed out when the muscles relax and the ribs drop making the chest capacity smaller.

Any exercise that you do that stretches the torso forward, backward and especially sideways will help to keep your intercostals young.

Be well. Breathe beautifully.

LINK: Sandwich Muscles II