By Mitch Hauschildt, MA, ATC, CSCS
I’ve long been a fan of taping the abdomen for a variety of reasons. It is my favorite way to quickly and efficiently improve core and trunk stability. Since as long as I’ve been teaching for Rocktape, we have taught the diaphragm taping application which involves a single, long piece of tape that starts in the middle of the torso, around the area of the lowest rib. The
application continues by following the last rib down and around the outside of the trunk and finishes by crossing in the low back and finishes on the opposing glute (or in same cases you can take it further and wrap around the outer hip.
This application has served me and my patients well over the years. It increases the conversation between the brain and the trunk stabilizers, upregulating stability with a simple and effective strategy. It improves all kinds of movement patterns. It is my favorite strategy for improving an overhead squat. I even use it on my special needs daughter from time to time to help calm her when she is anxious and on edge. I call it my “default” taping. Meaning, when I don’t know what else to do, I tape the diaphragm and whatever I’m trying to improve usually does.
It isn’t a perfect application though. For people who aren’t used to using long pieces of tape, it can be very challenging to apply. And, it is rather difficult, if not impossible to apply to yourself. So, I’m always looking for other simple and practical applications that accomplish the same goals, but solve some of the problems of this application.
One application that I was introduced to by my friend and fellow Rocktape instructor Meghan Helwig is the abdominal “Happy Face” application. Megan is a great physical therapist out of the San Diego area and a wealth of knowledge. She is also a great athlete who competes in triathlons, Crossfit and other fun competitions. I first saw it on her personally while she was training and decided to give it a shot. And, I really like it.
The application involves 2 vertical strips that help to approximate the ribcage over top of the pelvis. The key with applying these two pieces is to make sure you apply with both the ribs and pelvis in a neutral position. We want to prevent rib flare and anterior pelvic tilt (open scissor posture).
I have tried just using these two pieces on their own because they can do a good job of approximating the ribs and pelvis, but I haven’t found it as effective as I would like. It controls movement well in the sagittal plane, but doesn’t seem to control movement as well as I would like in the transverse plane.
That’s why we use the 3rdpiece, which creates the happy face. This piece of tape goes on by starting in the middle of the tape and applying it just below the belly button. Take the tape horizontally across the waist and as you get to the obliques, I like to curve the tape up slightly.
With this application, you will feel tall, strong and stable with all movement. It will assist in trunk stability and help you to resist fatigue. You will notice improved breathing habits. And, the great thing is, you can apply yourself without any issues.
I encourage you to try it yourself and on those who you work with. It is simple and highly effective.
Super excited to try this! Thank you for sharing this.
Thank you so much Mitch! I’m gonna try this with 2 of my spondylolisthesis patients to help with core stability.