Monica
💫 Summary
This video discusses the two main presentations of protruding bellies, one caused by a beer gut and the other by a pooch belly with a slight indentation around the belly button. The second presentation is more common in females and is caused by a descended diaphragm due to restrictions in the rib cage and abdomen. The video provides tips, including an inverted position and a quadruped position, for managing pressure and restoring function to improve breathing and limit the limitation of movement caused by these types of belly appearances.
✨ Highlights📊 Transcript
The protruding belly might be due to a buildup of excess air, gas, and pressure, rather than belly fat.
00:00
The protruding belly is influenced by the pelvis being pushed forward, affecting the breathing strategy.
Learning to manage pressure and improve breathing can lead to positive changes in the visual presentation of the belly.
There are two main presentations of protruding bellies: the beer belly with fat involvement and the influence of a forward pelvis on the belly's appearance.
A pooch belly is caused by a constricted infrasternal angle, leading to a descended diaphragm and changed muscle fibers.
01:34
Females tend to have a pooch belly due to narrow frames and a constricted infrasternal angle.
Descended diaphragm and changed muscle fibers result from prolonged forced exhalation and restrictions in the rib cage and abdomen.
The diaphragm's descent causes the muscle fibers to become more horizontal, affecting inhalation and exhalation.
Changes in pressure gradient within the abdomen and an anterior pelvic tilt can cause a pooch belly, which may not fully resolve and depends on genetics and age.
03:10
Breathing disorders like COPD can cause the abdomen to be sucked inward and upward
An anterior pelvic tilt can lead to a pooch belly that protrudes outward
Genetics and age play a significant role in the resolution of a pooch belly
The ability to move and breathe properly is more important than the visual presentation of the belly
The video demonstrates two positions to help align the pelvis and rib cage for better breathing and function.
04:43
In the inverted position, stacking the pelvis on top of the rib cage aligns the diaphragm, pelvic floor, and thoracic diaphragm.
Another position is the quadruped position, where gravity helps expand the chest wall for improved breathing.
In the quadruped position, hands should be under the shoulders, knees under the hips, and the pelvis slightly tucked posteriorly.
Breathing should be done with a focus on full exhales, without excessive abdominal engagement.
00:00if you've seen my video on why a
00:01protruding belly might not be belly fat
00:03then you're aware that there are other
00:04things that influence the visual
00:06presentation
00:07of our gut just to summarize the video
00:09essentially what happens is
00:11your pelvis gets pushed forward which
00:13influences
00:14where air goes and we develop a belly
00:16breathing strategy
00:17so essentially when we breathe in our
00:19belly protrudes out further but it's not
00:21necessarily fat it's probably just a
00:23buildup of
00:24excess air gas and pressure that we
00:26can't get out of our system
00:27i'm not saying you're going to get a
00:29six-pack by learning how to breathe
00:30better and manage
00:31pressure but what i am saying is that
00:33there are other things that influence it
00:35and we can see
00:36some positive changes within the visual
00:39presentation of our belly
00:41if we learn how to manage pressure
00:44better within our ribcage
00:45and our thorax but it's important to
00:47understand where we're starting from
00:49so there's two main presentations that
00:51we see in individuals
00:52who have this sort of protruding belly
00:55or a belly that might look
00:56not the way they want it to the first
00:58one is a beer belly or a beer gut some
01:01people affectionately refer to this as a
01:03one pack
01:04but this is more along the lines of the
01:06video that i described earlier which i
01:07will link down below
01:09with this presentation it looks like
01:11they just have one big round ball in
01:13their gut
01:13and oftentimes this does have a lot of
01:16fat involved within it
01:17but when they do have that forward
01:19pelvis it really does
01:21pronounce the presentation of this one
01:24pack
01:24the individual might have going on if
01:26this person learned to manage pressure
01:28and not have such a strong belly
01:29breathing strategy
01:30they might be able to bring their pelvis
01:32back in space more which would take
01:34pressure off of this individual's gut
01:36which is holding a lot of the gas air
01:39and pressure
01:40we take in when we inhale the second
01:42thing and the thing i want to talk about
01:44more in this video
01:45is a pooch belly now with this
01:47presentation it looks like there's a
01:48slight indentation
01:50within their abdomen around the belly
01:52button area and you see this a lot of
01:54the times in females
01:55the reason for that is females tend to
01:57be more narrow framed individuals they
01:59tend to have
02:00an infrasternal angle that is very
02:03constricted and compressed and it comes
02:05together like this
02:07now what's happening there underneath
02:08the surface and there's a study that
02:10i'll link below that explains this in
02:12more detail
02:13the diaphragm has descended so when we
02:15inhale our diaphragm comes
02:17downward now the problem is is when we
02:20have restrictions in our rib cage
02:22and within our abdomen we have a
02:24diaphragm that gets descended more
02:27and more because it can't ascend upon
02:28exhalation the obliques are muscles of
02:31forced
02:32exhalation so when we exhale for a very
02:34long time out through our mouth
02:36we do that for long enough we're going
02:38to feel our obliques kick in
02:40so what the obliques are trying to do is
02:41they're trying to compress
02:43the infrasternal angle they're trying to
02:45bring it together so they can find a way
02:47to
02:47exhale the air out of their abdomen what
02:49happens when the diaphragm descends and
02:51it stays descended
02:53then the line of the fibers of the
02:55muscle actually change usually it's
02:57relatively vertical
02:58which allows for the descension upon
03:00inhalation ascension upon exhalation
03:03but when we have a diaphragm that's so
03:05far descended
03:06it actually changes the line the fibers
03:08they start to become more horizontal
03:10which changes the pressure gradient
03:12within our abdomen
03:13when this happens the abdomen is
03:15actually sucked
03:16inward and upward and you see this quite
03:19commonly with people who have breathing
03:21disorders like copd
03:22if you couple an anterior pelvic tilt on
03:25top of that you would have an
03:26abdomen that has a pooch belly but it
03:28also protrudes outward
03:30a little bit more than it probably would
03:32when a pelvis is more
03:33neutral are we ever going to be able to
03:35fully resolve this
03:37it's hard to say i think it depends on
03:39genetics and
03:40age those are two huge factors that we
03:42don't have a lot of control over
03:44the younger someone is generally
03:45speaking the more changes we can see
03:48in sort of a visual sense whether that
03:50comes the posture the belly
03:51whatever the case is but what's
03:53important here is it's not the visual
03:54presentation of our belly that matters
03:56that much what's really important is
03:58how much is that restriction how much is
04:00that presentation limiting your ability
04:02to move
04:03and that's what i really care about it's
04:05not always going to be resolved 100 can
04:08it get better
04:09i think so but it just depends on those
04:11other factors
04:12so when addressing this pooch belly we
04:14want to make sure that we can get a full
04:16exhale we want to be able to ace in the
04:18diaphragm as it should upon exhalation
04:20a position that's really good for these
04:22people is an inverted position
04:24what i mean by that is the head is below
04:26the level of the hips
04:27and think about it like this when we
04:29breathe in air is a gas and follows the
04:30path of least resistance so that our
04:32lungs are going to fill from the bottom
04:34to the top as it should due to the
04:36influence of gravity but if i flip
04:38myself upside down
04:40then i'm going to fill my lungs from the
04:43top
04:43to the bottom imagine filling up a water
04:46bottle
04:47with it tipped upside down that's
04:48essentially what's going on
04:50this is also going to allow us to get
04:51air into our rib cage first instead of
04:53potentially our belly
04:55that's going to be advantageous for
04:56restoring function as well
04:58when i'm in this inverted position what
05:00i'm trying to do is directly stack my
05:02pelvis on top of my rib cage
05:04we have this stack going on which means
05:06our diaphragm
05:07our pelvic floor and our thoracic
05:10diaphragm are aligned
05:12that allows for simultaneous
05:15ascension and descension upon inhalation
05:17and exhalation as it should in normal
05:19breathing
05:20if we are not stacked and we have an
05:22anterior pelvic tilt then we lose the
05:24ability to simultaneously ace in and
05:26descend effectively
05:27i'm going to be very relaxed in this
05:29position and i'm just going to breathe
05:30for about
05:31five breaths in through my nose out
05:33through my mouth another position that
05:35is really good for this is a quadruped
05:37position just in all fours position
05:39this is great because gravity's going to
05:41push down on me and expand my chest wall
05:43which will allow me to then
05:44get this expansion up top that's very
05:46much often missing in these types of
05:49individuals
05:50in this quadruped position i want to
05:51have my hands directly underneath my
05:52shoulders and knees directly underneath
05:54my hips
05:55i want to tuck my pelvis posteriorly
05:57slightly and we don't want to
05:58excessively round our back here
06:00we just want to unlock our elbows a
06:02little bit
06:03push the floor away slightly which is
06:05going to bring our rib cage back
06:06and then keep that with our head up
06:08we're going to breathe out through our
06:09mouth with that big open side
06:11and then we're going to inhale through
06:13our nose we don't want to feel our abs
06:15excessively here
06:16we just want to make sure we're getting
06:18full exhales
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FAQs about This YouTube Video

1. What are the two main presentations of protruding bellies discussed in the video?

The two main presentations of protruding bellies discussed in the video are a beer gut and a pooch belly with a slight indentation around the belly button.

2. What causes the second presentation of a protruding belly?

The second presentation of a protruding belly, which is more common in females, is caused by a descended diaphragm due to restrictions in the rib cage and abdomen.

3. How can pressure management and function restoration be improved for protruding belly types?

The video provides tips for managing pressure and restoring function, including an inverted position and a quadruped position, to improve breathing and limit the limitation of movement caused by these types of belly appearances.

4. What are the common tips provided in the video for managing protruding belly types?

The video provides common tips for managing protruding belly types, such as adopting an inverted position and a quadruped position to improve breathing and restore function.

5. How can the limitation of movement caused by protruding bellies be addressed?

The limitation of movement caused by protruding bellies can be addressed by following the tips provided in the video, such as managing pressure and restoring function with specific positions and techniques.

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