Sucking In Doesn't Make You Skinny or Strong

This article originally appeared on Tabata Times. http://www.tabatatimes.com/sucking-in-doesnt-make-you-skinny-strong/While some people exercise to enjoy the health benefits of a better functioning body, there are those who only partake to look better in a swimsuit. If you’re strictly after looks, stop reading; I’ll only waste your time.Most of us walk around with our stomach sucked in the majority of the time. This could be because your mother told you to suck in your gut at a young age; it might be because you think having a “tight” core will make you stronger; it might be because you think no one can tell you’re sucking in, and everyone thinks you’re super slim. I’ll refute each point.My mother told me to suck in my gut, and in a once-in-a-lifetime event, I got to tell her that she was wrong (that hasn’t happened before or since). Sucking in tightens your upper rectus abdominis (six pack) muscles and inhibits your diaphragm.  Recent studies have demonstrated that those with low back pain have faulty activation of their diaphragm on dynamic MRI (1). What this means is that inhibiting your diaphragm by sucking in can lead to low back pain. Full excursion of the diaphragm helps increase intra-abdominal pressure (IAP), which creates more trunk stability and allows you to use your limbs without losing any stability (2). Sucking in reduces IAP, putting you at risk for injury.Tightening your core makes it tight, but tight muscles are not necessarily strong. (You may have tight upper traps, but that doesn’t make them strong.) Upper Crossed Syndrome, categorized by Vladimir Janda, demonstrates a pattern of inhibited vs. facilitated muscles that many of my patients present with.If your shoulders elevate when you’re breathing while resting, you’re overusing your traps (which is why they’re so tight!).  How many of you have tight traps, pecs, and quads? If so, you likely have weaknesses in your deep neck flexors, abdominals (mainly transversus abdominis), and glutes. One of the first steps to correcting these imbalances is to get your core to function properly by using your diaphragm as it was designed. That means releasing the death grip you have on your abdominals and allowing your diaphragm to expand. When breathing in, you should see your ribs and stomach expand 360º. If your shoulders elevate when you’re breathing while resting, you’re overusing your traps (which is why they’re so tight!). Allowing your stomach to relax so that you can breathe fully with your diaphragm allows your shoulders to relax as well. If you stop sucking in, that doesn’t mean you should automatically start slouching. You should be able to maintain upright posture without holding yourself rigidly. Practice breathing without elevating your shoulders while you’re at rest. (It’s perfectly normal to see upward movement of the shoulders upon exertion -- don’t try to keep them still during Fran.) Breathe down into your abdomen rather than up into your chest and shoulders. In case you needed reminding, don’t be a mouth-breather: in through your nose, out through your nose.Lastly, stand in front of a mirror and BE HONEST with yourself. Suck in and hold yourself how you likely normally would. Then relax your stomach. If you’re honest, you’ll admit that while maybe your belly “disappears” when you suck in, you look like you’re sucking in. You can tell when someone is standing relaxed and when they’re sucking in. So just relax and stop kidding -- and potentially hurting -- yourself.1. Kolar P, et al. Postural function of the diaphragm in persons with and without chronic low back pain. J Orthop Sports Phys Ther. 2012 Apr;42(4):352-62. doi: 10.2519/jospt.2012.3830. Epub 2011 Dec 21.2. Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Phys Ther. 1997 Feb;77(2):132-42; discussion 142-4.Fig. 1 from the Janda Approach http://www.jandaapproach.com/the-janda-approach/jandas-syndromes/[/box]