Dialing back on the tension in your abs can be a key to unlock better movement and less pain.
“Draw your belly button in toward your spine.”
“Fire your abdominals.”
“Zip up your abs.”
“Pull up and in.”
In your training, was it hammered in that you should pull your abs in? Did you get the impression that your abs should be pulled tight, up, and in during much of your exercise or performance activity? During my days dancing, training as a competitive gymnast, and working as a Pilates instructor, I heard this message a LOT. And, as a high achiever, I made sure I could tense my abdominal wall with really good control. If some abdominals = good, MORE abdominals must be even better, right?
If your answer to any of this is YES…. how has that been going for you?
Well, I’d bet if you experience back pain, hip pain, neck pain, leaking urine, abdominal discomfort, pelvic pressure, or pelvic pain, this habit is likely not serving you. If you find yourself feeling inefficient with your breathing or holding your breath, this habit is likely not serving you. If you feel too much tension in your ribcage or neck, or are consistently get the correction to “drop your shoulders” or “keep your ribs in,” this habit is likely not serving you. If you are having trouble developing maximum power in your movement, this habit is likely not serving you.
So, what gives?
(Hopefully, your abs, after reading this post!)
Using your abdominals is not inherently problematic at all! They’re important muscles that can move your trunk, create tension, manage pressure, and give you power when used efficiently. But, when tensing these muscles most of the time is your go-to habit, you can run into some pretty annoying limitations.
To understand, let’s talk a little about the trunk. Check out the image and caption below:
YOUR TRUNK:
A PRESSURE-FILLED CYLINDER
Your trunk is a pressure-filled cylinder with a rooftop (your diaphragm), a floor (your pelvic floor muscles), a front wall (your abdominals), and a back wall (your deep back extensor muscles). The most important thing to know about this system is that it is dynamic. The internal pressure inside this cylinder surrounds and interacts with all the organs and tissues, and it fluctuates in order to manage the demands of life.
What do I mean when I say the system is dynamic?
I mean that there is no one-size-fits-all approach. In the image above, it might help to imagine the pressure inside as a balloon filled with air. Depending on the task at hand, the muscles that encase this balloon should respond with the right balance of tension. For example, with things like coughing, yelling, or lifting very heavy weight, the muscles should contract around this imaginary balloon to increase its pressure and expel air upward or to create a strong system that doesn’t collapse with lifted weight.
But, when we are relaxed, doing easier tasks like walking around, standing, or other daily movements, we DO NOT need all this squeeze pressure. Trouble comes when you’ve practiced the habit of drawing or holding your abs in all the time, and this habit transfers to much of what you do. In this case, you are CREATING MUCH MORE TENSION than the task demands. When this happens by sucking the abdominal wall in, sometimes we end up squeezing the center of that balloon. This can result in pushing our ribs and shoulders upward (hello neck tension) and even pushing down on our pelvic floor muscles (hello, pelvic pressure or leakage!). Sometimes, it contributes to back pain that just won’t calm down.
Last, when our abs have a one-size-fits-all approach to movement and exercise, we are also missing out on something important our body needs to move efficiently—the idea of RECOIL. In order to maximize the power and movement efficiency, we don’t just shorten our muscles. We need to lengthen, or pre-tension them (and the surrounding fascia as well) first. This improves our power without us having to over-exert or be too rigid. So, if you want your diaphragm, abdominal wall, or pelvic floor to have some power, those tissues need to be stretched and moved first. This is why your inhale is just as important as your exhale. This is why you need to learn to let your belly soften as much as you need to practice contracting it.
So, to my performers, athletes, and fit pros—
Let your abs go sometimes. I promise you’ll like it.
Are you struggling with any of the symptoms I mentioned in this post?
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