Breathing Essentials: Foundation Form Function of the Core

Name: Breathing Essentials: Foundation Form Function of the Core
Rating: 4.8 (42 reviews)

Concepts of Trunk Stability for Optimal Function and Motion

Created byDebra Dent

Last updated 11/2022

English

What you'll learn

Improvement in core stability, improvement in breathing mechanics and function will be the benefit from this course.
Learn which muscles constitute the core.
Learn how to train your core with breathing.
Understand how the core functions with gravity and when the core is not strong enough, which muscles take over.

Course content

2 sections • 32 lectures • 3h 44m total length

Introduction1:49
Explore foundation form function concepts of trunk stability to optimize posture and motion, detailing core anatomy, respiration impact, and practical exercises to facilitate and train the core.
My Spine January 2022
Many people wonder if these specific exercises actually work. Here is an MRI picture of my spine. I am in my late 60's and either walk or run 3-5 miles a day. My back discomfort stays under control as long as I do my 5 minutes of core training and general lengthening every day.
Disclaimer1:23
Thoracic Anatomy and Function5:29
Trunk Musculature Deep Core11:51
Explore the deep core consisting of the diaphragm, transversus abdominis, pelvic floor, and multifidus, and how this abdominal canister stabilizes the spine and prevents forward vertebral motion.
Trunk Muscular Superficial Global Muscles14:03
The Fascial System9:59
Explore how fascia integrates with muscle to influence trunk control and posture, detailing the thoracolumbar fascia, latissimus dorsi, transversus abdominis, tensegrity, myofascial slings, and full body kinetic chains.
Mechanics of Breathing6:32
Explore the mechanics of breathing, from diaphragm-driven expiration to bucket handle and pump handle rib expansion, and learn how transversus abdominis and related muscles support trunk stability.
Function of the Diaphragm14:03
Explore how the diaphragm drives breathing and trunk stability, supports gastrointestinal motility and lymphatic return, and enhances balance by coordinating with the abdominals, intercostals, and pelvic floor.
Obesity and COVID 191:46
Concepts of Spinal Stability34:56
explores spinal stability through deep and superficial stabilizers, form and force closure, neuroplasticity, and dynamic strategies that balance respiration, continence, and posture.
Triple Core Concept21:18
Dysfunction of the Diaphragm9:57
Explore how diaphragm position and function differ in health and back pain, revealing how expired lower ribs and coordinated trunk muscles sustain intra-abdominal pressure and spine stability.
Flawed Posture19:10
Identify and retrain deep stabilizers to counter hip gripper and hourglass postures, restore diaphragmatic and rib cage movement, and improve core stability, breathing, and pelvis–spine function.
Respiration, Pelvic Floor and Incontinence12:47
Link respiration and pelvic floor control to regulate intra-abdominal pressure, support trunk stability, prevent stress incontinence, and understand how fascia length, endurance, and urethral closure influence continence and therapy.
Core stability and Scoliosis8:55

Breathing Practice3:22
Learn controlled breathing techniques to slow the breathing rate and calm the mind, using five different hand position methods to reduce shoulder tension and promote parasympathetic calming.
Lateral Costal Expansion Facilitation2:00
Three Sniffs1:05
Blowing Up a Balloon2:24
Pilates 100 Modified1:14
Specific Strength Testing2:46
When I look at the strength and the timing of the core, it is in a very simple approach. The movement of lifting one leg against gravity will demonstrate to me if the core is functioning or has poor timing just by the wobble noted in the pelvis as it rocks towards the side of the elevating leg.

On testing the lateral system, the stability of the trunk can be noted as some people will rock forward or backwards when they lift their leg to the side. I also note excessive activity within the trunk when a lateral leg lift is done. There shouldn't be this excessive movement. When testing the contralateral adductor (bottom leg to the top) I often find people who can not lift the leg at all or significant overuse of other muscles of the trunk when attempting to bring the bottom leg to the top leg in side lying.
Overuse of trunk extensors when doing a prone leg lift is very common. The Gluteus Maximus is often in a gripping state which does not allow correct function of that muscle so inorder to lift a leg while lying on your stomach, many of the trunk muscles are brought into action too soon or too much.
Facilitating the Core3:53
The lecture guides remedial core facilitation from supine hook lie using ASIS alignment and controlled breathing, teaching knee drops and unilateral lifts to improve pelvic stability.
Core Training Program5:53
Supine Breathing Reach2:16
perform supine breathing reach, an exercise that expands chest, lengthens back extensors and hamstrings, and engages transversus abdominis and obliques, using a three-to-one side pattern across four sets.
Lengthening Ideas11:06
Explore anterior and posterior lengthening through yoga poses, cobra variations, and trunk stretches. Use diaphragmatic and lateral breathing to activate transversus abdominis, improve rib cage mobility, and enhance trunk rotation.
Lateral Upper Trunk Rotation0:54
Lateral Trunk Rotation with Inspiration0:49
Alternate Concepts1:53
Explore alternate concepts for core training, including crawling from knees or toes. Build upper and lower body strength and thoracic stability through crawling, rolling, ground flow motion, and floor transitions.
References10:59
Foundation Form Function Exercises Download0:02
Bonus Lecture0:20

Requirements

The student does not have to have a prerequiste knowledge of anatomy to understand the function of the core and trunk stability.

Description

The Respiratory System and Spinal Function: Core Stability Through Breath

3.5-Hour Evidence-Based Seminar

The respiratory system plays a central role in spinal function and core stability. The rib cage serves as the hub of trunk rotation and is essential for transferring forces between the upper and lower extremities. It also provides a critical foundation for muscle and fascial connections that influence both the cervical spine and the lumbo-pelvic region.

When breathing is inefficient, the rib cage can become dysfunctional, leading to restricted rotation and compromised respiratory patterns. The diaphragm—a key player in both posture and respiration—works in close coordination with the lumbar spine, deep abdominal muscles, and pelvic floor to maintain intra-abdominal pressure, which is essential for spinal stability.

What You’ll Learn

The Respiratory Complex and Spinal Health: Explore how the diaphragm and rib cage impact posture, movement, and spinal integrity.
Core Inhibition and Facilitation: Discover what inhibits core activation, how to address delayed or weak core engagement, and strategies to restore optimal trunk stability.
Muscular and Fascial Influences: Understand how trunk muscle imbalances, myofascial restrictions, and loss of axial rotation contribute to chronic pain, reduced mobility, and dysfunction in both upper and lower extremities.
Breathing and Movement Mechanics: Examine the effects of chronic hyperventilation and poor breathing patterns on overall core function and musculoskeletal health.

This 3.5-hour, research-driven seminar provides a comprehensive, evidence-based overview of rib cage mechanics, respiration, core anatomy, and function. You will learn practical strategies to restore movement, enhance core strength, and optimize spinal stability, integrating both theory and applied exercises for lasting results.

Who this course is for:

Anyone who has back, neck pain or has dysfunctional breathing can benefit from the ideas and exercises given in this class.

Breathing Essentials: Foundation Form Function of the Core

What you'll learn

Explore related topics

Course content

Introduction16 lectures • 2hr 54min

Core Stability Exercises16 lectures • 51min

Requirements

Description

Who this course is for: