YogaBack for Dressage
YogaBack is the effective and effortless way to optimize your posture, breathing, and core stability for Dressage, while relieving your back pain.
Depending on your posture, the hours spent sitting "off your horse" -- in your car, office, and home-- can either impair or enhance your Dressage Seat.
If your car seat and office chair distort your posture like this:
Slumped, round back posture
Distorted, lumbar support posture
...then you are also training your body to ride like this!
YogaBack effortlessly patterns your neuromuscular system in your optimal, pain-free Dressage Posture as follows:
YogaBack's Adjustable Sacral and Lower Thoracic Supports
1. YogaBack's Adjustable Sacral Support ...
For optimizing your Dressage Seat, posture training with YogaBack's Sacral Support will:
|Raised position of diaphragm due to activation of transversus abdominis|
2. YogaBack's Adjustable Lower Thoracic Support corrects the main cause of a round back, round shoulder, and forward head posture-- the hinging forward and downward of the rib cage due to flexion of the lower thoracic spine.
The T10 - T12 area ( just below the shoulder blades) is called the "hinge area" for spinal flexion.
YogaBack's Lower Thoracic Support, adjustable to support any individual's T10 -T12 region...
For optimizing your Dressage Seat, posture training with YogaBack's Lower Thoracic Support will:
YogaBack's holistic posture training is very different and much more effective than doing various segmental excercises such as crunches in an attempt to improve one's posture.
YogaBack training is also very different from trying to teach the neuromuscular system the complex task of integrating several isolated posture cues all at once. These posture cues vary among practitioners, but usually include some of the following: "Tuck your chin", "Raise the top of your head", "Shoulders back and down", "Widen the back", "Draw the navel back to the spine", "Tilt your pelvis forward and back, and then find the middle position", "Pull your sitting bones together". (Focusing on several of these posture cues while driving your car can be both distracting and dangerous!)
With YogaBack training, the pressure stimultion from the sacral and lower thoracic supports is activating the extensor reflex of the trunk, resulting in a spontaneous co-activation of the transversus abdominis, pelvic floor muscles, diaphragm, and lower thoracic erector spinae. YogaBack's active-alert posture from co-activation of these muscles results in faster reaction times, both while driving your car and riding your horse.
YogaBack turns your driving time into effortless Dressage Posture Therapy Time. (YogaBack can also be used in office and home chairs, as long as the chair backrest extends all the way down to the seat, with no open space.)
The Problems with Traditional Diaphragmatic Breathing
Lowering of diaphragm from relaxation of transversus abdominis
With traditional diaphragmatic breathing, one is taught to focus on expanding the lower abdomen at the start of inspiration. This breathing technique actually restricts diaphragmatic breathing, besides causing other problems.
Expanding the lower abdomen at the start of inspiration relaxes the transversus abdominis, resulting in a lowered position of the diaphragm and excessive shortening of the diaphragm. This relaxation of the transversus abdominis also increases the compressive stress on the lower back.
In addition, expanding the lower abdomen on inspiration results in a forward displacement of the center of gravity, which can be detrimental to one's riding stability by the increased postural sway with each breath.
YogaBack breathing involves a spontaneous co-activation of the transversus abdominis and diaphragm. Activation of the transversus abdominis results in a raised position of the diaphragm at the start of inspiration. As the diaphragm descends, the transversus abdominis optimizes diaphragmatic breathing by preventing excessive shortening of the diaphragmatic muscle fibers. This inspiratory transversus abdominis muscle activity also improves the diaphragm's ability to lift the lower ribs, thereby expanding the lower rib cage.
Co-activation of the transversus abdominis and diaphragm reduces the fatigue and spinal compression from traditional diaphragmatic breathing. Riding stability is enhanced from the decreased forward displacement of the center of gravity and decreased postural sway.
Bouisset, S., and Zattara, M.: A Sequence of postural movements precedes voluntary movement. Neuroscience Letters, 22:263-270, 1981.
Bouisset, S., and Duchêne, J.-L.: Is body balance more perturbed by respiration in seating than in standing posture? NeuroReport, 5:957-960, 1994.
Branton, P.: The Comfort of Easy Chairs. Stevenage, Hertfordshire, England, The Furniture Industry Research Association, 1966.
Branton, P.: Behaviour, body mechanics and discomfort. In Grandjean, E. (Ed.): Proceedings of the Symposium on Sitting Posture. London, Taylor and Francis, 1969, pp. 202-213.
Cutler, W.B., Friedmann, E., and Genovese-Stone, E.: Prevalence of kyphosis in a healthy sample of pre- and postmenopausal women. American Journal of Physical Medicine and Rehabilitation, 72:219-225, 1993.
Decima, E.E., von Euler, C., and Thoden, U.: Intercostal-to-phrenic reflexes in the spinal cat. Acta Physiologica Scandinavica, 75:568-579, 1969.
De Troyer, A.: Mechanical role of the abdominal muscles in relation to posture. Respiration Physiology, 53:341-353, 1983.
Hodges, P. W., et al.: Contraction of the human diaphragm during rapid postural adjustments. Journal of Physiology, 505:539-548, 1997.
Knudsen, K.A.: A Textbook of Gymnastics, vol. one. London, Churchill, 1947.
Leanderson, R., Sundberg, J., and von Euler, C.: Role of diaphragmatic activity during singing: a study of transdiaphragmatic pressures. Journal of Applied Physiology, 62:259-270, 1987.
O’Gorman, H., and Jull, G.: Thoracic kyphosis and mobility: the effect of age. Physiotherapy Practice, 3:154-162, 1987.
O’Sullivan, P.B., et al.: The effect of different standing and sitting postures on trunk muscle activity in a pain-free population. Spine, 27:1238-1244, 2002.
Sandover, J., and Dupuis, H.: A reanalysis of spinal motion during vibration. Ergonomics, 30:975-985, 1987.
Xie, A., Takasaki, Y., Popkin, J., Orr, D., and Bradley, T.D.: Chemical and postural influence on scalene and diaphragmatic activation in humans. Journal of Applied Physiology, 70:658-664, 1991.
Xie, A., Takasaki, Y., and Bradley, T.D.: Influence of body position on diaphragmatic and scalene activation during hypoxic rebreathing. Journal of Applied Physiology, 75:2234-2238, 1993.
Zacharkow, D.: Posture: Sitting, Standing, Chair Design and Exercise. Springfield, Thomas, 1988.
Zacharkow, D.: ZACKBACK Sitting. Rochester, ZACKBACK International, 1998.
Zacharkow, D.: Women's driving posture: An overlooked health issue. Worldwide Spine & Industrial Rehabilitation, 1(2):5-9, 2001.
site contents are Copyright 2002-2017
The YogaBack Company
P.O Box 9113, Rochester, MN 55903