What are the respiratory muscles
Respiratory Muscles
“The breathing pump muscles are a complex arrangement that form a semirigid bellows around the lungs.” www.physio-pedia.com. All muscles that attach to the rib cage help to generate a breathing action. The muscles that expand your thoracic cavity assist with the inspiratory function (inhalation), and those that expand the thoracic cavity help with expiratory function (exhalation). The respiratory muscles have the same basic structure as all other skeletal structures. It’s important to take note of as we consider how to improve respiratory muscle function. Both the inspiratory and expiratory muscles can be classified into two basic categories: primary muscles, and accessory muscles.
The primary muscles for inhalation are the diaphragm, and the external intercostals; for exhalation the primary muscles are the internal intercostals, the intercostalis intimi, and the subcostals. These primary inspiratory muscles cause the rib cage and sternum to rise as you inhale; while the primary expiratory muscles depress them.
When we seek to improve our lung capacity it’s most impactful to focus on the primary muscles as these are the primary movers that drive our inhalation and exhalation. In the same way we exercise to strengthen our skeletal muscles there are exercises that strengthen our respiratory muscles. Breathing exercises are an effective method of strengthening the diaphragm and the intercostals (including the intercostalis intimi, and the subcostals). The Expand-A-Lung is a great breathing fitness exerciser because it provides inspiratory and expiratory resistance so it helps to strengthen both sets of primary respiratory muscles. Though we don’t often hear people at the gym bragging about or flexing their respiratory muscles there are a few weighted exercises (dumbell flys, and barbell pullovers) that are great for working the intercostals. Simulating your primary respiratory muscles is a great way to prevent shortness of breath and improve your overall health, but we can’t ignore the accessory muscles.
Your accessory muscles for inhalation are sternocleidomastoid, the scalenus anterior, medius, and posterior, the pectoralis major and minor, the inferior fibres of serratus anterior and latissimus dorsi.
The sternocleidomastoid, the scalenus anterior, medius, and posterior are all muscles that are found in the neck that connect to either the rib cage or the sternum. Because they connect to the rib cage or sternum they act as accessory muscles to the primary movers. The pectoralis muscles are found in the chest and the run up and down along the upper ribs. The inferior fibres of serratus anterior and latissimus dorsi are all back muscles that connect to the rib cage.
Your accessory muscles for exhalation are rectus, abdominis, external oblique, internal oblique and transversus abdominis. Basically what people in the fitness industry refer to as your abs or your “core”.
Because the accessory muscles for both inhalation and exhalation are easier to see it’s more common that we focus on these areas when exercising as strengthing the core, back, and chest muscles are a common aspect of most fitness routines. That’s okay! It’s great to exercise all the muscles in our body but it’s important that we consider how strengthening our muscles effects our health and wellness not just our appearance. Yes, by strengthening these muscles we can achieve a leaner and more toned physique but additionally we will be strengthening muscles that work as accessories to the muscles that help us breathe (the most basic function necessary for life).
Taking time to strengthen (all of) our respiratory muscles will help maximize lung capacity which means easier breathing, reduced shortness of breath, improved stamina/endurance, and for some can make a huge impact in their quality of life.
