> [!abstract] [[EMC.WEB]] > [CHAT](https://chat.openai.com/c/540965fa-148b-44b6-9e74-76d6221d1671) > TYPE: #INFO #GYMWIN For more info about bracing read: 1. [[HOW-TO.BRACE]] 2. [[SQUAT.BRACING]] 3. [[DEAD-LIFT.BRACING]] # Introduction The Valsalva maneuver is a strength and conditioning technique leveraged by athletes, particularly those in powerlifting or weightlifting, to maximize their power output and safeguard their structural integrity during heavy lifts. Named after the seventeenth-century physician Antonio Maria Valsalva, the maneuver is designed to brace the body, creating an internal pressurization system that stabilizes the core. It's an indispensable tool in the athlete's arsenal, serving to provide stability, safety, and increased performance. # History of the Valsalva Maneuver The Valsalva maneuver traces its origins back to the 18th century and is named after Antonio Maria Valsalva, an Italian anatomist and physician. Born in 1666, Valsalva made significant contributions to various fields of medicine, including the study of the human ear. However, he's perhaps best known for the technique that now bears his name. Valsalva originally developed the maneuver not for strength training but as a diagnostic and therapeutic technique for diseases of the ear. By forcefully exhaling while keeping the mouth and nose closed (a maneuver that increases pressure in the ear), doctors could assess the integrity of the eardrum and other parts of the ear. Over time, the maneuver was adopted by other medical specialties for different uses, and later, it found a place in the realm of strength and conditioning, where it is used today to increase core stability and power output during heavy lifts. It's a testament to the evolving and cross-disciplinary nature of medical and physiological knowledge. # Biomechanics of the Valsalva Maneuver In professional terms, the Valsalva maneuver leverages the concept of intra-abdominal pressure (IAP) to provide core stability. This pressure is achieved by taking a deep breath to fill the lungs and holding it, causing the diaphragm and pelvic floor to descend while the abdominal and oblique muscles brace outwards. The trapped air within the thoracic cavity acts as an inflated balloon, resisting any further increase in volume and thereby increasing pressure. This pressurization results in an extremely firm and stable 'internal belt' that provides superior support to the spine. Essentially, the process involves a simultaneous contraction of the abdominal wall muscles and diaphragm while maintaining a closed airway, creating a hydraulic effect that enhances force production and reduces the risk of injury. # The Valsalva maneuver in a stepwise sequence 1. Start by standing tall, with your feet shoulder-width apart, mimicking the initial position of your exercise. 2. Begin by taking a deep breath in, focusing on filling your lungs entirely. Your goal is to try and breathe into your stomach, not just your chest. 3. Once your lungs are full, close your glottis - this is the part of your throat that closes when you swallow. This traps the air in your lungs. 4. Simultaneously, brace your abdominal muscles as if you're about to take a punch in the stomach. This act of bracing should occur while you're still holding your breath. 5. Now perform your lift, maintaining this braced state and your breath hold. 6. After the most strenuous part of the lift, slowly exhale through pursed lips - don't release all the air at once. This controlled exhalation helps maintain some level of internal pressure until the lift is completely over. # [[VALSALVA-MANEUVER]] vs. [[HOW-TO.BRACE]] Both the Valsalva maneuver and regular bracing are used in strength training to increase stability and safety during heavy lifts, but they differ in their execution and physiological effects. Regular bracing involves tightening the core muscles to create a 'natural belt' around the midsection. It's performed by taking a breath (typically shallow) and then tensing the abdominal muscles as if preparing for a punch in the stomach. This technique increases the stiffness of the trunk, helping to protect the spine during lifting. On the other hand, the Valsalva maneuver is a more advanced technique that involves taking a deep breath to fill the lungs, holding it, and then bracing the abdominal muscles, all while keeping the airway closed. The goal here is to create a high level of intra-abdominal pressure, which provides a significant increase in stability and power transfer throughout the body, particularly beneficial during heavy lifts. The primary difference is that the Valsalva maneuver can create a higher intra-abdominal pressure than regular bracing due to the increased volume of air and the closure of the airway, thus offering a greater degree of support and stability. However, this also means that the Valsalva maneuver can cause a significant increase in blood pressure and should be used with caution, especially by individuals with cardiovascular issues. Regular bracing, while less effective at maximizing stability and power output, does not have the same degree of impact on blood pressure and is generally considered safer for most people. # Final Thoughts This is a new bracing technique for me and I am looking forward to give it a go at the first opportunity. [EMIL-FBM](https://www.facebook.com/emillykkegaard.hansen) > [!example] #SYSTEM/VERSION > 1. [[230719]] ## REVIEW - [ ] #REVIEW 🔁 every 99 days 📅 2023-10-26 - [x] #REVIEW 🔁 every 99 days 📅 2023-07-19 ✅ 2023-07-19