Stitch - A Real Pain In The Side! Part 2
Stitch Can Be Real Pain In The Side
Well, it has been 2 weeks now since I wrote the article on Stitch and since then I have been consciencously exercising my diaphragm. Tedious at times but if it helps with my stitch problems then it will be worth it.
Progress To Date:
It is called IMT - this being Inspiratory muscle training and it does require a specific training device. The one I am using is a Powerbreathe for no other reason that it is the only one I have heard of and I knew where I could buy one, I am sure there are other similar device on the market. I also suffer with Asthma and never go for a run without my inhaler so I am hoping that doing these exercises will have a two fold affect on me!
Good breathing technique doesn't just happen by accident, and in the same way that efficient swimming, cycling or running technique needs to be coached and practiced, so too does breathing. the most efficient way to breathe is deeply and slowly, because rapid shallow breathing is inefficient. I have also learnt that this poor technique (‘bad breathing' as I call it) is surprisingly common, even in well-trained athletes, and that it can be a hard habit to break. This is because despite your best efforts to breathe more deeply and slowly, if your breathing muscles are unaccustomed to this (ie they are functionally weak), then breathing correctly may actually make you feel even more breathless. However, all is not lost, because ‘bad breathing' and weakness of your breathing muscles can be corrected by specific exercises and inspiratory muscle training.
Common signs of ‘bad breathing' include tense shoulders, discomfort that develops around the collar bones and lower neck, and sometimes, discomfort radiating from the collar bone down the biceps (front of upper arm). These are all indications that the inspiratory accessory muscles of the rib cage and neck (inspiratory intercostals, sternomastoids, scalenes) are doing too much of the work of breathing.
The major inspiratory muscle is the diaphragm; it is the largest of the inspiratory muscles and should be doing most of the work. Diaphragm breathing is something that needs to be practiced and learned. Breathing against a small load is an excellent way to ‘feel' your diaphragm working, and to begin to understand how you can focus breathing activity on this major muscle. Breathing with your diaphragm helps to relax your upper body and makes breathing feel powerful, controlled and, most importantly, comfortable.
A typical session I have been doing consists of inhaling against a moderate load (you can change the load in the Powerbreathe) for around 30 repetitions and I do this twice a day. Doesn't sound much does it? Well it isn't as easy as it sounds and it certainly makes your stomach ache!
I have to do this "Foundation" for 4-6 weeks in a standing position before I move on to more sportspecific training.
I will say though that after only 2 weeks I am finding a distinct improvement in my breathing. I am at last beginning to use all my lungs and not just the top half and I am more comforatble on my runs and believe it or not the use of my inhaler has decreased slightly - whether this is just a coincidence or not we shall see.
I am also doing some body weight core exercises to generaly strengthen the core muscles, so hopefully there will be dramatic improvement over the next 2 -3 months.
Until next time
Katharine
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