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- This is Pillar Preparation.
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Pillar Preparation is one
of the main components
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of the EXOS Training System.
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In this presentation, these are going
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to be our learning objectives.
learning target.
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First, understand how
the "Core" has evolved,
First, understanding the evolution of the word "core",
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and we now refer to it as the "Pillar."
We now call it the "pillar".
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Identify the components of
the Pillar and their function.
Second, recognize the components of the pillars and their functions.
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We'll be able to explain the
concept of kinetic linking,
Third, explain the kinetic chain,
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and explain its application
in our training system,
and applied to our training system.
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and explain where the Pillar
fits into you program design,
Fourth, apply the pillars to your curriculum design.
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and then, finally, understand
how to prepare the Pillar
Fifth, understand how to adjust the pillars
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for optimal performance.
to achieve the best performance.
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Section one: Pillar Strength
The first part, the pillar strength.
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We have to redefine "The Core."
We're going to redefine "core".
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When we look at the Pillar,
we identify the Pillar
When we talk about pillars, we mean
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as the area between the
shoulders and the hips.
The part from the shoulder to the hip joint.
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As we look at an athlete move,
Let's observe the movements of the athletes,
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we can then see and start to identify
and these actions
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what the requirements of this region is.
What are the requirements for the pillars.
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So we identify Pillar Strength
The backbone is
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as simply the ability to
blend mobility and stability
Coordinate hips, torso, shoulders
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to the hips, torso, and shoulders.
Ability for flexibility and stability.
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As we look at the athlete in the photo,
Let's look at the athlete in this photo,
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we can see that he's transferring force
He is pulling power from
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through the legs and up through the arms
The legs travel up to the arms,
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into the ball eventually.
eventually transmitted to the ball.
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The Pillar's job is to absorb that load
The role of the pillar here is to absorb
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and transfer it from
one limb to the other.
This force is transmitted from one part to another.
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It has to do this through
mobility and stability.
To do this, he needs to have enough flexibility and stability.
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Let's look at a few other photos
Let's look at a few more pictures,
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and see what the responsibilities
of the Pillar are
look at the pillars
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in different positions.
What does it do in different situations.
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So here, in a soccer
position, as a goalie,
This photo, the goalkeeper in football,
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he has to reach his arms overhead
He's going to stretch his arms over his head
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to stop the ball and make a save.
Stop the ball to save the ball.
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As he does that, his
Pillar's got to stay strong
When he does this, his struts need to remain stable,
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and has to be able to
control that movement.
And need to control his movements.
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He also has to be able to tolerate impact
And when he falls to the ground
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when he hits the ground and
be able to control the ball.
Take the impact and control the football.
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Another example of a surfer.
This example is a surfer.
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We take a look at his Pillar here.
Let's look at his pillars.
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And, notice that he's in a
squatted position on the board.
Notice he's half-squatting on the surfboard,
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His hips have to be flexed,
His hips are bent,
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knees bent in a balance position.
Knees are also bent to maintain a balanced posture,
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Arms are in different positions
arms in different positions
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to allow him to support
and have more control.
to better control the movement.
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And you can see that the
Pillar has to flex forward
His struts need to bend forward,
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so that he can maintain
that position and control.
You can maintain this position and control the movement.
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In this position here, with
this athlete on the horse,
In this photo of a rider on horseback,
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you wanna notice, look at
the extensive hip flexion
We can see that
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that she gets in that position.
Her hips are flexed at a great angle.
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We have a great amount of hip flexion,
Nonetheless,
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but yet we can see that the
mid section, the low back,
But we look at her midsection, her lower back
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and the trunk area is still
in a nice, straight line.
And the torso remains straight.
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So it's a balance of those
two things working together
So to make better moves,
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to create optimal movement.
We need to find a balance between flexibility and stability.
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This is definitely a
bit of a paradigm shift
Pillars are defined as we have been
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from what we normally considered
to be the core in history.
There is a big shift in the understanding of the core.
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We've gone all the way from
looking at crunches and planks
Previously we did crunches and planks
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to being the answer to generate stability,
to train stability,
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which is certainly effective.
This of course also works,
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But we also need to
look at this combination
But we also need to consider
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of mobility and stability
working together as a team.
The importance of flexibility and stability as a combination.
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So the trunk is probably less likely
So in fact, the role of the torso is compared to
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to actually generate force
In terms of its own strength,
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and more likely to be a force conductor
It is also a force conductor,
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and transfer force from
one limb to another.
Transfer force from one part to another.
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So it allows both for movement
and for force transfer.
It can both generate force and transmit force.
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So let's take a look at some
other athletes in movement
Let's look at other athletes,
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and see what the function
of the Pillar is.
See how their pillars function.
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This is Misty May,
beach volleyball player,
This is Misty May, beach volleyball player,
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generally considered the
best offender in the world.
Recognized as the best offensive player in the world.
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As she's reacting to a ball, you can see
When she's catching the ball, you can see
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that she has to drive over
to get in place for the ball,
She needs to get to where the ball is,
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hip has to flex, opposite
hip has to extend.
One hip is flexed and the other hip is extended.
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You can see the trunk area
while the torso
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and the torso is a nice straight line.
stay upright,
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But yet she's still rotated
through a thoracic spine
At the same time, her thoracic spine will rotate
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and having to reach for the ball
to catch the ball,
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so she can make a perfect platform
So she can give to teammates
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to make a good bump to her partner.
A good pass.
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Here's a tennis player in a serve.
This is the kick-off action of a tennis player.
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Again, we can see now, she's
just made contact with the ball
We can see that this is where she just hit the ball
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and is going through a
follow-through motion.
subsequent actions.
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You can see the arm is
extended up overhead,
Her arms were raised above her head,
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so the scapula has to be moving.
So her shoulder blades are active.
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The thoracic spine has to be able
her thoracic spine
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to rotate to follow through.
Also rotate.
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But yet we can still see
But at the same time, her
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the torso's in a nice, solid position.
The torso remains straight.
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If we look at a rotary athlete,
Let's look at 2008 again
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this is the 2008 gold medalist
Women's Discus Throw
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in the women's discus for the US.
gold medal American athlete.
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You can see that as she rotates,
You can see her spinning,
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the thoracic spine is rotated
To go out in a circle,
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in order for her to coil and create force.
She needs to rotate her thoracic spine.
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The pelvis and hips are
in a neutral position
Her spine and hips are in a neutral position,
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and so she's able to lock
So she can stabilize,
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and then load and transfer that force
and transmit power to
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up through the upper-half to
finally deliver the implement.
The upper body finally exerted force on the discus.
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If we take a look at running athletes,
Let's look at the runners again,
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what is the function of the
Pillar in this position?
What is the role of the pillars in this pose?
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We can see here that we have
quite a bit of hip flexion
we can see their
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on one side with a good amount
of hip extension on the other
One side of the hip joint is greatly flexed, and the other side is greatly extended,
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so we're maximizing range
of motion through the hips.
They are maximizing the range of motion of the hip joints.
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You can see that the mid section and torso
Also you can see their midsection and torso
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is in a relatively neutral position,
relatively neutral,
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but yet the shoulders and
Thoracic spines are rotated.
The shoulders and thoracic spine are rotating.
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The combination of mobility and stability
Combination of flexibility and stability
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allows this motion to end up being linear.
so that they can run in a straight line.
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If we take a look here,
Let's look at this again,
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just as this the next
stride in the motion,
This is the next step in the run,
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you can see the extensive
Thoracic mobility,
You can see that their thoracic spine is very flexible,
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lot of thoracic rotation here
as the opposite hip is flexed.
The thoracic spine has a large angle of rotation, and the opposite hip is extended.
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Take a look at the abdominal
muscles through the trunk,
Look at their core abdominal muscles,
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and you can quickly see
you can see
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they're having to be a force conductor
These muscles are used
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and transfer that load,
that transmits power,
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but they're not actually
flexing or extending the spine.
It is not used to bend or stretch the spine.
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That's a look on mobility and stability
Above we understand
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and how that is a function of the Pillar.
The function of the struts for flexibility and stability.
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But the Pillar also has
one more primary component:
The pillar has another component:
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it's what houses our internal organs,
This is where our internal organs are,
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and most importantly, in our case,
Here mainly refers to
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would be the lungs because
they facilitate breathing.
Lungs, because the function of the lungs is to breathe.
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Take an example, for a second.
for example,
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Consider yourself breathing
normally, no problems.
when you breathe normally
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We usually tend to don't
think about it very much,
There won't be any special feeling,
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but if someone was to
take that away from you,
But if you suddenly can't breathe,
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and for a moment you were
under water and having
For example, if you are suddenly underwater,
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to get a breath but it was
difficult for you to do,
Need to breathe, but can't,
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think about what your body does
in order to get that breath.
Think about what your body is doing to breathe at this time?
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People do whatever it can
in order to get that breath.
People will do anything to breathe,
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Any movement it can
generate, it doesn't matter
Any action is possible,
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because breathing is the key.
Because breathing is so important.
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And breathing always wins.
Breathing is always the most important thing.
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So when we're looking at movement,
So when we exercise,
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we have to have a good
foundation of breathing.
There needs to be a good breathing foundation.
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Breathing's such a strong force
The power of breathing is very powerful,
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that we actually have patterns that we use
so that when we breathe
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to assist ourselves in breathing
won't notice
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without even thinking of it.
What functions do we all use to help it.
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You can see here in this classic
position of being fatigued,
Looking at this photo, it is the pose we do when we are very tired,
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placing our hands on our
knees to get more air in.
We put our hands on our knees to take in more air.
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This position allows
us to use other muscles
This pose allows us to use other muscles to
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to open the ribcage and
lift it to get more air in
Open the ribs to allow more air to enter the lungs,
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so we start to have movement
at a very basic level.
So we instinctively made this move.
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Same thing with other positions.
The same goes for other poses.
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You can try as hard as you want,
You can try,
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but if you're tired and you need air,
When you are tired and need to breathe,
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you're gonna place your
hands on your hips,
you'll put your hands on your hips,
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you're gonna place your hands
on the back of your head,
behind the head,
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or you're gonna place
your hands on your knees
or knees,
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to help facilitate that breathing system.
These movements are all designed to help the respiratory system.
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So if we take look at how
breathing actually works,
Let's take a look at the function of breathing.
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just a real quick slide,
Just take a look,
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this is a look at the thoracic spine.
This is a picture of our thoracic spine.
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So during an inhale breath,
the diaphragm contracts,
During inspiration, the diaphragm contracts,
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creates a negative pressure
so the lungs can fill.
Negative pressure is created so the lungs can inflate.
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As that happens, the
Thoracic spine has to expand.
At the same time, the thoracic spine expands backwards.
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Then during exhale breath, the
Thoracic spine will come back
Then when you exhale, the thoracic spine will retract,
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and the ribs will contract,
the diaphragm will relax,
Ribs contract, diaphragm relaxes,
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and the breath will exhale.
Gas is exhaled.
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But again, this is a basic movement.
This is the basic action.
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And we need this movement to be present
We'll keep repeating this action,
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because this is one of the
most critical things the body
Because this is one of the most important functions of our body,
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is going to always make sure happens.
Must continue to operate.
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Check for learning.
Now let's examine the learning outcomes of this lesson.
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List the two main functions of the Pillar.
List the two main functions of the pillar.
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Is the Pillar static, or
is it dynamic in function?
Are the struts static or have a dynamic function?
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What positions should
we train the Pillar in?
Where are we going to train the pillars?
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