Upper Abdominal Gripping

Your core is made up of 4 muscles that should be equal contributors in their designated job which is either a stabilizer or a mover! A common pattern that we see in the clinic is upper abdominal gripping when the core muscles are overactive from the middle of the core to the top of the ribcage and less active in the lower core region. 

If you have this pattern you may notice: 

1. Lower abdomen sticking out more than the upper portion, some may call this a “pooch”

2. A crease across your abdomen near or above your belly button

3. Feelings of tightness or discomfort if you press along the ribcage

Source: Cleveland Clinic

This issue may be super frustrating especially if you work out and feel you are trying to do all the things to improve your core strength! What most people may not know is that your diaphragm, core and pelvic floor all work together to stabilize your spine/pelvis and manage pressure! If you have this gripping pattern there will be an imbalance of these structures and an increase in downward pressure through the core and pelvic floor.  This can all contribute to: 

1. Excessive pressure in the front of your stomach, affecting diastasis recti 

2. Rib, back or pelvic pain

3. Leakage

4. Lower core weakness

5. Sense of pressure or heaviness in the pelvic floor

Because the diaphragm is such an important piece to the puzzle, you first should focus on how you are breathing!!!

A simple exercise to master is called 360 Breathing.  Try this exercise with the steps below: 

1. Lay on your back, with knees bent and feet flat on the floor

2. Place one hand on your stomach and one on your ribs

3. Take a deep breath in and try to expand your belly to the ceiling and ribs out to the side (think how a bucket handle moves up and down)

4. Complete for 5 - 10 breaths

If you notice you are struggling to master this exercise on your own, don’t hesitate to give us a call and get 1:1 support to address this concern.  This is just one step to help manage upper abdominal gripping, but there can be a few other contributing factors that are best addressed by a trained therapist.  We will help create an individualized plan and help get you the best results!