External Oblique Exercises for Hyperinflation

Over breathing is a common issue in which breathing becomes unnecessarily effortful.

Taking in more air than is necessary can cause unnecessary tension in the throat muscles and can ultimately affect the elasticity of the lungs. Because we can never fully inhale or exhale, this issue also greatly affects the body's ability to load and propel.

We tend to hyperventilate when stress occurs- essentially over breathing in search of oxygen when the body perceives in to be scarce.

In the long term, too much of this type of breathing can result in hyperinflation or air that stays trapped in the the lungs.

Much like pulling back a slingshot, we want to establish enough abdominal tension as we inhale to exhale powerfully enough to expel all air. This is an extremely important concept for both general health and phonation.

So how do we get the tension back in our abs?

The external obliques originate from the outer part of the fifth through twelfth ribs on each side of the rib cage. From these ribs, the muscle then runs diagonally down each side and connects to the iliac crest, linea alba, and the pubis.

This line of pull means these muscles can be extremely useful in closing the ribcage with exhalation.

Here is a 3 exercise sequence that I like to use as a warm up to create lateral abdominal tension to assist in closing the ribs.

1. Side plank w/band reach

2. FFE split squat with band tension

3. One arm kettlebell March

Imbalances can begin in your feet!

Does one side feel heavier than the other when you run or walk? One thing I work a lot on with clients is learning to alternate or center over each leg. If you find yourself stuck on the left or the right leg, you will inevitably begin to experience differences from side to side.

Sometimes, these come in the form of pain and other times just a feeling you get when you move.

Often, the trouble is not shifting on to one side but shifting off of the other. If this seems to be your issue, here is a three exercise iterative sequence to teach the body to do just that.

1. Split stance toe bridge

2. Split stance propulsion hold

3. Assisted toe step up

Coach Chris

Maximal Tension is Key

Developing maximal tension is a key qualities I believe all humans require. is the ability to develop maximal tension. I work with a lot of older adults and people in pain and we would often hit a wall in training this quality when they could not move beyond a certain load over a full ROM. Enter overcoming isos.

These drills have made a huge difference in my programming because they allow my clients to train maximal tension development in a safe and effective fashion.

Rather than programming a heavy trap bar deadlift as my A1 for an older adult, I may program a mid-thigh pull (see video 1) for 3 reps of 3 seconds followed by a Trap bar deadlift at a lower load.

For my narrow ISAs, I LOVE the isometric safety bar squat from a box (video 2) as a mechanism to teach overcoming contractions.

I work with several MS clients that cannot walk, but the spine isometric leg press (video 3) is an amazing option to give them max tension development.

Typically I will perform this drill at 3 points through their available ROM.

These are just a few examples of isos that can be used in lieu of lifting super heavy.