How playing a kazoo can improve your athletic performance

Athletes are always looking for a competitive edge to improve their performance. Races are often separated by tenths or even hundredths of a second. What if all athletes needed was to take up a new hobby and start playing the kazoo? Yes, that oft forgotten children's musical instrument!

Many of us lack the neuromuscular control to keep our abs in the correct position. Most of us actually have very strong abs but stability is position dependent and if we can't maintain stability in the right postures this is where injury or leaks in performance can occur. Of course it would be silly to suggest that our abdominals are never unengaged. If that were the case, we would fall down as gravity pulls us toward the ground. However, I have observed that many athletes lack a solid foundation from which to move their extremities, which causes their performance to suffer for a multitude of reasons.

One way that athletes can promote a more solid foundation is by learning to fully exhale to set their rib cage in a more optimal position to promote a more stable posture. Think of air as fuel. If you are unable to fully exhale, then you are unable to clear your lungs of the remnants of stale air from which you have already extracted all of the "energy". This stagnant, un-exhaled air will sit at the bottom of your lungs after all the "energy" has been extracted which leaves little room for new, "energy"-rich air to take its place. Most gas exchange occurs at the bottom of your lungs and if you are unable to fully extract "energy" from each breath you are leaving a lot of fitness and athletic potential on the table both because of inefficient gas exchange and decreased trunk stability.

Learning to exhale is simple. First, start by taking a deep breath in through your nose for three seconds and then exhale through your mouth, evenly expelling air for 5-6 seconds with a comfortable pause at the end. If this is too hard for you, exhale for as long as possible and work your way up to six seconds. Once you are able to exhale for 5-6 seconds, adding a sound or resistance will help you to fully push all of the air out of your lungs.

To add resistance, you can start with pursing your lips and forcing air through your lips as if you are blowing out a candle. This will help you to force the bottom third of "stale" air out of your lungs to make room for new "fuel." As you exhale through resistance you should feel your abs reflexively engaging and ribs dropping to promote improved trunk engagement for trunk stability. Try it as you read this article.

Once your ability to fully exhale becomes comfortable, you will be able to add more resistance through sound. This is where the fun comes in. You can add a kazoo, harmonica or balloon. Imagine telling your coach that playing the kazoo before practice can actually be beneficial in improving your athletic performance!

As you try these techniques you may notice that they are more difficult than you initially thought. You may even become lightheaded as you learn to fully exhale. This is OK. Just stop, regroup and continue practicing the exercises after you have recovered. You will quickly begin to adapt and be able to perform the above drills without feeling lightheaded.

I have seen many athletes improve their strength, stamina and cardiovascular by trying a few of these simple, "fun" techniques!

Jon Herting, PT, DPT, CSCS, USAW is a physical therapist and strength coach in Garnet Valley, PA who specializes in athletic rehab, reconditioning and return to sport.  He is a guest contributor for Sports Doc.

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