Back pain. Shoulder pain. Neck pain. Rib pain. What do all of these have in common from a rehab standpoint? They almost always start with the same exercise: diaphragmatic breathing (belly breathing). At first glance that sounds odd. Why would we focus on breathing when the pain is so far away from the lungs? Because your breathing pattern alters everything you do. Whether you’re a college athlete or someone who sits at a desk all day, you breathe thousands of times per day. If that breathing pattern is dysfunctional, then every other movement you make is built on compensation. What is the diaphragm, really? The diaphragm is a dome-shaped muscle that sits underneath the lungs. It separates the chest cavity (heart and lungs) from the abdominal cavity (digestive organs and more). It’s unique because it has two critical roles. First, respiration. When the diaphragm contracts, it descends and flattens, expanding the lungs and drawing air in. Second, core stability. The diaphragm forms the top of what we call the core cylinder: - Diaphragm on top - Pelvic floor on the bottom - Core musculature (obliques, rectus abdominis, multifidus) wrapping around As the diaphragm descends, it pushes abdominal contents downward. The pelvic floor resists that pressure (a topic that deserves its own post). This interaction creates intra-abdominal pressure (IAP). IAP acts like an internal weightlifting belt, stiffening and stabilizing the spine against shear and bending forces. This is the foundation of proper core engagement. So, what happens when we don’t use it properly? When the diaphragm doesn’t do its job, people become chest-dominant breathers. Instead of expanding through the abdomen and ribs, the body recruits muscles around the neck and shoulders to pull air in from above. These muscles were never designed to be primary breathing muscles. Over time they fatigue, posture deteriorates, the head drifts forward, the shoulders round, and those same muscles can no longer properly support the neck and shoulders.

As summer winds down and fall sports ramp up, recovery should be at the front of your performance plan. The truth? What you do in the 60 minutes after practice or your workout often matters more for tomorrow’s performance — and injury risk — than most athletes realize. Keep it simple: - Sleep — your #1 recovery tool - Fuel — protein + carbs within an hour - Light movement — walk, stretch, mobility - Nervous system reset — breathe, relax, downshift Extra tools like cold water immersion, compression, or recovery boots? They have their place, but they’re not everyday essentials. I’ll dive into when and how to use them soon. Recovery Fundamentals That Actually Work 💡 1. Sleep — the #1 recovery tool. Both quality and quantity drive most gains in performance and repair. 2. Post-practice nutrition — ~0.3 g/kg protein plus carbs supports muscle repair and glycogen replenishment. 3. Active cool-downs — light movement helps subjective recovery and metabolic clearance. 4. Cold water immersion — great for acute soreness or quick turnaround between matches, but using it after every session can blunt long-term strength and hypertrophy. Use strategically: tournaments, congested schedules, or pre-competition. Bottom line: Consistent sleep, proper fueling, and smart load management beat fancy gadgets 9/10 times. Post-Practice 60-Minute Blueprint 0–10 min — Active cool-down - 5–10 min easy movement (walk, easy bike, light jog). - Add 2–3 sport-specific dynamic drills (hip CARs after sprints due to the amount we are using our hips, ankle mobility after cutting, T-spine rotations after throwing). 10–30 min — Replenish & prime - Nutrition: snack/meal within ~30–60 min: ~0.3 g/kg protein + carbs (adjust carbs to session intensity/duration. The longer the session, more carbs needed). - Hydration: replace sweat + electrolytes if session was long/hot. Pro tip: Weigh yourself before and after a sweaty workout. After look up a calculator online to help to determine the amount of liquid you need to replenish. - Micro-reset (2–5 min): 1–2 stability drills or a short diaphragmatic breathing reset.

Whether you’re here for the training, the sports talk, or a bit of both — you’re in the right place. This community is built for athletes, ex-athletes, fans, and anyone who wants to move better, train smarter, and stay in the game. Inside, you’ll find: - 🏋️‍♂️ Movement & training modules you can follow at your own pace - 🎙️ Sports talk, injury breakdowns, and athlete insights - 💬 Threads for questions, hot takes, or just talking shop - A few ways to get started: ✅ Introduce yourself below – Where you're from, who you cheer for, and what you're training for ✅ Check out the “Movement Prescription” section to start learning and moving ✅ Drop a hot take in the “Hot Takes & Highlights” thread (keep it spicy 🔥) Appreciate you being here early — let’s build something awesome together.