Posture Correction and Breathing - Tight Muscles? - Fix your Diaphragm FIRST!
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- Опубликовано: 9 сен 2021
- Posture Correction and Breathing - Tight Muscles? - Fix your Diaphragm FIRST!
Most people think that muscles get tight and weak and that the remedy is to stretch and strengthen.
However, how we breathe and our physical structure likely have a much greater impact on the position and function of muscles than actual strength or length of any given muscle.
After all, the body is not a separate collection of muscles, bones and tendons, but rather an integrated system interdependent on inputs and outputs from every body system.
Keeping in mind the asymmetry of our organs, the asymmetry of the diaphragm, the asymmetry of our neurology, and the asymmetrical movement behaviors that emerge, we can look at managing these asymmetries as a powerful strategy to improve posture, alignment, performance and health.
Before you go and strengthen individual muscles, consider affecting physical structure through manipulation of internal pressure management via positioning, breathing and intentional but global strategies to change movement behaviors.
Once you have affected the system on this more elemental level, you can see what is left rather than individually spending time treating all the symptoms (weak and tight muscles).
For more information on how to use activities like this to improve movement, visit chaplinperformance.com
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!
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I actually noticed how while stretching I would breath in deeper and my tissues would lengthen, and I could expand more and more.
So then I noticed after yoga, specifically, that I could breath in deeper and softer. But overtime I would get exhausted too and I would go back to a bad posture.
That's when I started oriented my training towards keeping good support for my breathing mechanics, and stretching has been essential.
Thank you for the video. For me, it would be helpful to see a demonstration.
wow, thank you Chaplin Performance! This explains so many things I've been observing as I've been trying to figure out how to deal with degenerative scoliosis. I incorporated some of this into my exercise today, I look forward adding more of it soon.
Glad the video was helpful. Good luck!
This is just crazy!! Throughout years and years of experimentation due to this problem iv'e really found out that sometimes when i meditate and focused on the out breaths is the only time my body aligns and feel really good. That and in deep mediation...
Thank you for this video! I have scoliosis, and I had a spinal fusion surgery to improve it about 6 months ago due to breathing difficulties. I’ve been sensing that I’m still overusing my diaphragm and lung on one side of my ribcage even after the surgery, so I’m going to try these exercises to make my breathing more symmetrical.
Yes scoliosis can make it very challenging to breathe, so hopefully you are feeling some relief following your surgery. It’s a good example of how the strategies we develop over time tend to stay with us even after the structure changes!! Thanks for sharing
@@ChaplinPerformance if I had surgery before would it still affect me or no
This has helped me more than all of the Anterior Pelvic Tilt videos I've ever watch combined 🙂
Love to hear that Ethan! Thanks a lot for watching!
@@ChaplinPerformance Sir Is it possible to fix it without breathing excercises just by flexing body ( through excercises)❤❤❤❤
I am constantly thinking about these concepts because i am working on balancing my core and my diaphram daily. Correcting scoliosis is 100% possible when applying these concepts and I am doing it. And you're right it is very specific depending on the structure you're working with. I had a major asymmetry in musculature that caused my entire left body "turn off" and eventually left me unable to walk without a constant cramping of my right abdominal musculature. I have had a hell of a time trying to isolate and balance my center of gravity after I found myself with this massive imbalance. I am so happy to know this information is being shared and understood. It's SO fascinating how deep these subtle physical behaviors reach into the psyche and human philosophy. Okay thanks for hearing my story and allowing me to geek out. Thanks again for your awesome video.
Thanks for the comment. I totally agree that it is possible. It is an area of study for which not a lot is yet known. A lot of people deny that you can make changes by taking into account these structural biases, but I have experienced it first hand. It is tough work but with perseverance and a balanced approach (mindset), you can certainly overcome debilitating asymmetrical patterning. Keep at it and thanks for sharing!
Dealing with a similar thing. Been off and on for such a long time, at this point I’ve read 1000s of physiotherapy blogs and medical papers and so so so much anatomy but none of it helped. Neither did multiple years of physio with several different therapists. Your last point about pschye and philosophy grabbed my attention because I’ve been really into learning about the psychological causes of muscular pain and faulty biomechanics. It’s really interesting and has helped me uncover a lot of hidden stress in my mind and body (gripping through the glutes, shrugging the shoulders etc as a result of stress and fear). There is a book called the body keeps the score that may be up your alley. Tangent over now and hope your body is feeling better.
Yes such a good book! A classic. Melding biomechanics with mindfulness is what helped me the most
Hello, Did you ever use a device called the Breather to strengthen stomach and the diaphragm muscles?
Damn, exactly... Never thought i would hear anyone describe this so similar to what iv'e been dealing with. It's really interesting.
hello, you are explaining very well. I have seen so many videos, but I could not able to understand, but now i I got an idea to to resolve the mystery, thanks a lot. Please make videos on bruxism and integration and posture correction and cranial issues
THANK YOU! This explains perfectly my posture issue
You are most welcome!!
This was extremely helpful, as I am going to try sighing more than the balloon for a while. My rib cage is a bit more outward on my left side. Love the background! Good audio too. Nothing beats a simple yet high-quality production!
I'm going to try this. I've been having problems with my breathing when I'm walking. It feels like I'm moving faster than I can breathe. I been feeling like I'm going to pass out. So I'll stop catch my breath, taking deep breaths, until I feel I can move or talk without choking..
@@paulinaadkins3593 Paulina, I don't know if you meant your comment for me directly or for Greg Chaplin indirectly, but definitely the PRI (Postural Restoration Institute) breathing techniques have helped me so much, I am sure they can help you. Is any part of your breathing experience related to anxiety(?), as what you describe has happened to me on occasion because of anxiety. In any case, patience and practice are the keys. My Best Wishes to you!
@@maryjomagar7154 thank you!
Fantastic video, more info regarding the pelvic floor would be much appreciated! You should produce an online course covering the basics of breathing, I would buy it for sure!
This is actually in the works. I will keep you posted. Thanks a lot for watching!
@@ChaplinPerformance did you ever make this pelvic floor video? Seems many issues stem from the two not working correctly or together...
Thank you, REALLY like this explanation
You are very welcome!! Thanks for watching!
Without proper breathing it won’t matter how many exercises u do. I’ve learned this the hard way after many years of trying to re-align my body.
Improper breathing mechanics have wreaked havoc on me
Same. I've had anxiety all my life and it's caused me to unconsciously hold my breath, increase heart rate, stress, you name it. Breathing properly is a must but takes time to re-program. I still find myself breathing too shallow. All the best to you.
Yes, Sir, just to recap:
-Excalation is the beginning to remedy, balancing the Diaphragm.
ti achieve symmetrical position of the Diaphragm and the ribcage.
-Step one to do it alternating contraction and extension ov the two sides of the ribcage
thus Coordinating the the two sides of the diaphragm.
I miss your mentioning the inherent differences of women vs. men.
Otherwise, very instructive and probably useful. I´ll try it out and see respond.Paul.68, rertired instructor of martial arts.
This is interesting. I have chronic pain mostly in neck and upper back. Gonna work on expanding ribs
Get those ribs moving!!
This is just crazy!! Throughout years and years of experimentation due to this problem iv'e really found out that sometimes when i meditate and focused on the out breaths is the only time my body aligns and feel really good. But i'm not always succesfull. It seems that it is connected with trauma and deep rooted subconscious patterns..
Yes I’ve found that working with the spiritual side of things and understanding trauma and neurotic avoidance strategies has helped the most of probably anything.
🙏🏿 Thank you very much brother!!!!
Very welcome!!
Good video
I’m a singer and using the diaphragm (as odd as this sounds), has always been challenging because I never understood if I was using my diaphragm correctly. This video has helped. Thanks. You talked about a flared rib… my left (like you described) is flared. What kind of PT deals with breathing restoration and posture because you’re describing exactly what I need. Too bad your located on the opposite coast than me otherwise I’d come see you. Is there something specific in the PT title I should be looking up or asking questions about (ex: Do you do “breathing restoration” PT?)? Thanks so much!
Hi Colbie! Thanks for watching, really glad this is helpful. If you are looking for a local practitioner, you can search for postural restoration institute practitioners. And your comment does not sound odd at all.
I went to Berklee College of Music before becoming a PT and had an opportunity to work with singers, musicians, and dancers, and it is actually extremely common to run into these types of issues when the activity you are engaged in requires posturing, intentional breathing practices, or some combination of the two!
I'm confident working on some breathing and positioning will definitely help you learn something about your body, especially since you can build upon your current level of understanding through singing!
Thanks again for watching! If you have any other questions, feel free to reach out at greg@chaplinperformance.com
@@ChaplinPerformance thank you so much! I really appreciate it. If I have any questions I will totally reach out!
@@ChaplinPerformance .did you ever make the pelvic diaphragm video by chance
Always been curious about this had struggle with upper back last 2 years between shoulderblades. Last 5-6 years problems with lower back (but not as much nowadays) and always had some tilt and i feel out of breath easily. Met several physiotherapist and chiropractors that only focused on the back part. Even got health tested which didn’t show anything either. Not one have tested the core or diaphragm. But when i try to lay down and workout the diaphragm i feel my posture changes alot my lower back comes down and it feels more natural. Also had struggles with flat thoracic and tight neck.
Hi there. I have been in your shoes before too. It’s hard going to physio and just getting “the standard exercises.” Everything you are describing related to the diaphragm, abs and how they work together (or don’t) with breathing. Flat thoracic is tough (mine is very flat too), indicating a lack of ability to expand the rib cage. This shape change makes it hard because of the muscles that attach to the neck then have to squeeze onto a smaller (diameter) rib cage. This keeps the shoulder blades somewhat stable to the rib cage but also compresses the neck.
The common solution here is going to be to gradually learn to coordinate the abdominals and diaphragm with breathing during exercise. Sounds like you’ve already been doing that, so I would encourage you to keep at it! You are most certainly on the right track.
I've had a very similar experience as you. It's amazing how quickly my tight muscles start to relax when I breathe this way. Especially taking in to consideration that I've been trying to figure this out for year.
It would be good if you make a more practical presentation showing how to breathe including progression to pelvic diaphragm all in one video. This is interesting but too much talking, I need to see how you do it. Thanks
That's great. You can learn all about breath-work and how to apply it to move better in just 7 days in my brand new training series. "The Breath-Work Breakthrough" is available now at this link: chaplinperformance.com/store
Thanks Gregg, I always think it a terrible thing when such common ailments can be fixed by such simple exercises. I was told I had scoliosis by several doctors, who recommended surgery if all else fails, all else being drugs. I've literally spent my adult life working to fix it. Worked from the age of 12 carrying a large newspaper bag, for deliveries, which I'm sure, along with bad posture when writing in school, as I'm right handed, made it set. Just did the exercises you recommend and they worked lovely. You mentioned another video, but I don't see the link, thanks again, with best wishes from Europe :)
So happy the video worked well for you. Thanks for watching!!
Hi Greg, do you have any videos on alternating inhalation and exhalation?
Holy crap just after 2 minutes of breathing properly and having my lower ribs move my chest pain, shoulder and neck pain is bettter thank. I even have better balance too Omg 6 month of suffering and got better with just some breathing..what best standing or seating breathing….
You are so welcome. Glad you got such quick and meaningful results!
Chaplin performance - thank you for this video. Some of the questions are relevant to me as well… but am not able to view your responses to these questions. Can you enable us to see your replies ? Would be very useful to us as well??
Do you do consults with people who have Hiatal hernia have shortness of breath?
It’s amazing how many physical therapies I went to that didn’t work. I had pain in my neck, shoulder, back, hips, knees, pelvic floor etc.
I told them I literally can’t feel the muscles you’re wanting me to exercise because I couldn’t access them.
Knowing what I know now I’m blown away that most physical therapy isn’t aware of PRI
Sorry you didn’t have a good PT experience. That’s what got me into the field in the first place
@@ChaplinPerformancegod bless you
Do you have a video for the sense of breathing and movement of the pelvic breathing?
I have a video that talks about pelvic floor and breathing. The imagery I like to use is that exhales move up and inhales moves down and out. Good idea for a future video!
Hi to which side the scoliosis bows then? Thx
Hey chaplin, can you make a video on how to reduce rectus abdominus strategy on exhale?
Thank you
Check my pelvic pain video... I talk about the rectus in that video. Gentle exhale is the key!
I find it easier to bring the left diaphragm back to normal while doing left side plank!
This is fascinating. Matt the pilates teacher.
Thanks Matt!!
I think ure really good at posture stuff man... I can feel you passion through the tube.
Thanks for watching!!! Appreciate you
Scoliosis too! 👌
So you can selectively contract only your left or right abdominals to favour diaphragm expansion on your left or right side? 34, relatively fit, male, exercise regularly. Having trouble with that separation. Interesting challenge.
Not only… but more or less relatively speaking
Thank uu 🤍🤍
You are most welcome!!
I struggle with the exhale. When I exhale it seems I can’t keep my ribs from losing position and I’m having to push them back before I inhale. Any tips would be greatly appreciated!
i tend to feel neck muscle pain more when i am inactive for a period of time. i'm pretty sure it is because of tight mid-rib expansion. ):
This is actually most common!!! Mid rib expansion is key for happy necks. I also have a flattened thoracic spine. Good news is if you maintain the ability to expand in that area your neck will probably feel a lot better
@@ChaplinPerformance that's good to hear. I guess the most difficult part is to get thorasic extension without the ribs lifting and flaring.
So two things. Excuse my lack of anatomy terms but I don't know how else to explain it. Do you engaged the abdominal muscles while breathing in? I'm trying to create mindfulness of which muscles or whatever I am supposed to be feeling when I breathe in and out. It seems like belly breathing moves my stomach out whereas diaphragmatic breathing moves my rib cage more.
I'm trying to practice and now I am burping a lot. Lol does that mean I. Doing it wrong? I started belly breathing as a teen and now in my 30's I realize it wasn't right.
Relative to when you breathe in the abdominals will somewhat relax when breathing in. However, there needs to be some tension to create an increase in volume in the rib cage.
There’s nothing wrong with belly breathing for relaxation and reduction of superficial muscle activity but it is not the most effective for expanding the rib cage.
Across most disciplines and even in the literature, there is confusion as to what the meaning of these terms are. Some see them as synonyms, while others make a distinction between the two.
Burping definitely indicates some sort of pressure gradient change within the thorax/abdomen. What type of change… that’s above my pay grade!! Lollll!
Thanks for watching!
Thanks for the vid , very informative.
I have been getting headaches , upperback tightness, dizziness for the past 5 years. I am 25 , I did all the medicial checkups, MRI, blood tests, including psychological checkups but no luck. I am thinking it might be the diaphram all along. Also I had a Congenital diaphragmatic hernia during birth not sure if this is relevant or not. But I dont have any breathing issues so its a been confusing. Any ideas or tips? Thanks
It’s always hard to say for sure, but regardless of the cause, you need to be able to regulate the autonomic nervous system effectively. Breath-work, exercise, and mindfulness are going to be a potent 1-2-3 combination
@@ChaplinPerformance thanks 😊!
I have pain around stomach and do not now where it is coming from, I have sharp pain who comes and go, when work, special above mine head or sitting behind a pc it is more bad, when I go biking or walking it also get better, can be reflux also. I have als some spasm on the chest around the heart, feels like extrasystols but it is not, just feel like ticks there. I had a heart check and is all oke. go do stress myself on a bike do not worse things, it get even better, behind a pc I do sit, making it more worse, but go up and down. I go to dokter tomorrow and let check, i do not like stomach camera though, had bad experience with that 23 years ago. But now things are much better.
I've had a intense cough for 5 days which seems to be getting better but my diaphragm is spasming hiccups are constant. Any suggestion?
Smart guy!
Thanks for watching!
Hey Greg! Would you consider those with a narrow intrasternal angle those who should use the lighter exhalation approach?
Hi Michael! Thanks for asking. I don't talk a lot about Bill Hartman's ISA archetypes because I haven't directly trained under him, so if you are looking to hear it from the source, I would consider checking out his page specifically. He has at least a few videos on this topic.
Based on my current lens, I would discourage aggressive exhalation strategies for anyone who has strong superficial muscle strategies. While these would likely include a narrow ISA in regards to external oblique activity, for example, this could be the case in any individual, regardless of ISA archetype.
Things that you will see that might tip you off that it is not the best strategy:
1. Visible neck activity (especially SCM)
2. Visible contraction of rectus abdominis, especially if it creates a "tenting" appearance
3. Inability to breathe comfortably through the activity
4. Poor re-test after the activity
Thank you so much for the detailed comment! Your responses and videos are always much appreciated!
So I just realized that my right one flares a tad bit more than my left. Could this be due to many years of holding babies on my right hip? I’m also having problems with my Upper back where the circle in the thoracic mean. It always feels like it needs to pop. My sternum and the left side of my rib cage on top often feels like there’s tension in it and if I pop my upper back the tension goes away or if I place a tennis ball in between the breast area and gently lean up against the wall I’ll get a pop in my upper back and the tension is relieved and it’s always short-lived because I’m still working on strengthening my upper back.
Just make sure to use a full range of motion when strengthening the upper back and prioritize single arm work.
Hi, should I notice any postural changes after doing diaphragmatic breathing exercises alone, or will I only be expected to notice postural changes as I start to add more exercises to my routine? Thanks!
Depends on how you do them, how much and a lot of mother factors. Integrating posture with restorative movement and strength training will yield the best possible results
hi, i know i have some problem with my diafram but the information is scarse, i think my problem is not being able to hold it up. meaning my lungs are always full of air. i try to be concussion of it and then i exhale but still for 90% of my day its full.. any advice?
It’s amazing (in a bad way) how conventional advice by so many experts can be misleading
Thanks for your feedback. Painful as it might be to read, I do truly appreciate it.
Funny as diaphragmatic breathing videos seem to work better for me than anything - this explains why
What if the root cause was due to a head injury which slowly placed you in forward head posture. Can this exercise still apply?
Absolutely yes. The body is very resilient to head injury and can regain function with training.
What about keeping your stomach sucked in all the time? Does this affect how your diaphragm rises/lowers and how much air you take in?
On one end of the spectrum you have abdominal distention and on the other you have sucking in your stomach. Neither are that useful in improving movement or breathing unless you are strongly biased at the other end of the spectrum.
Yup, did it for years and it messed up my breathing and gave me anxiety issues
@@rosendoperez6677how did you fix it?
@honkhonk1555 relax your stomach and consciously breathe and meditate it’s gonna take a few weeks to get it right .
This is brilliant . Place fingers son each lower rib and breathe. I can feel the left close first followed by the right. From after a long "sigh". Then tongue to roof of mouth and breathe in. Keeping tension on left ab wall, I then can feel the right expand first followed by the left. So now how do we achieve this as a automatic process?
Hi there. It’s not that this is going to be your automatic process. It’s that you want the ability to be able to access this skill when necessary. During quiet breathing that will not be the case. But certainly during more dynamic upright activities it pays to have this capability. It’s just like any other exercise: you do it to gain a skill and then that skill gets integrated. The goal is not simply to have your body doing it regardless of context.
@@ChaplinPerformance right I suppose I meant in the context of PRI exercises. I still get a lot of cramp type sensation in upper rear right ribs left lower ribs etc with these breathing exercises. Is it tissue expanding in new ways? Or just ribs pushing said tissue/fascia etc? It's wild either way
Can you please tell the exercises too?
The exact exercise depends on the person
Hi you kerp saying its usually the left side, but its my right hip that is forward not me left? Can anyone help do i still do this
Go watch my video on pelvis twisted left
Please show practically exercises.
Has anyone heard of Abdominophrenic dyssynergia? Will these exercises help me if I have abdominophrenic dyssynergia?
I’ve heard of it… so far it seems like there’s probably several factors that contribute to that. Exercise alone might not be enough
@Chaplin Performance what do you know in terms of what might cause ADP? I'm asking bc you said there may be several contributing factors. I have it and I'm in PT for it and I'm also using a mindbody approach (nothing budging yet). So much isn't known about it and I'm often wondering why would my brain not tell my phrenic nerve to tell my diaphragm to work right?? Is it stress or an issue with the nerve itself? Can it be compressed? Sorry not asking you to answer all that, just to give further thoughts on what you said. Thank you ❤. Ps my ribs are exactly as you described and I have scoliosis and poor posture 😂
Hey ! Whenever I take deep breathe (while my back is not leaning) l feel a pain in my diaphragm or middle chest. But when I lean my back and deep breathe, I don't feel pain. Do you know what can be the problem?
Hard to say without assessing you!
@@ChaplinPerformance And I think I have asymmetrical ribs too..
Oh my god. This is so interesting, but I don't even understand how one is supposed to do what you're talking about here - breathing in and out using one side more than the other? Are anyone seriously able to so that? Use/tense your abs on one side so the inhale/exhale will be more dominant on either side of the rib cage? I don't even understand what you're saying here😭
hy sir , mydiaphragm feels tight after eating ,,any idea whats causing it????m visiting drs too but they hvnt found any
Not exactly sure unless you are having difficulty breathing when eating, you might be breathing rapidly and or against resistance, which could bias your diaphragm towards a concentric (aka shortened) state
You rule dude
Thank you! Cheers Greg!
do you know why it's hard to breathe when i fix my back posture? and how to fix it? please answer
Not sure what you mean by fix your back posture… there is no one best posture
@@ChaplinPerformance when i try to straighten my back i find it hard to breathe
Did you find out why
@@ibrahimlawal9120 no
I saw your video 2 days ago. And realized that im not sitting correctly. Im arching forward with My lower back and have severe pain in My lower back and have had it for a year!! Did a lot of searching and was stretching My QL and My glute med.. and I helped briefly but I still had bad days with a lot of pain and acking.. Till NOW! I am sitting with a neutral spine and tucking My belly in and the pain is GONE!! 😮
huh I think my diaphragm is out of position due to descended lower rib cage (it's an old question which came first- chicken or egg 😊) ... but as a result I got lying tachycardia whenever I fall asleep on a side
Wow what a result!!! No good but makes you wonder how many of these idiopathic tachycardia cases are associated with position, structure and function of the diaphragm.
The way I look at it is you have the range of possibilities based on your physical structure and then the superimposition of behavior. What the ratio of each is, you will never know 😜
@@ChaplinPerformance though it is triggered by compression of rib cage (and abdomen) from chiropractic adjustment...
Please teaching me how breathe with diaphragm
Head over to this link: www.chaplinperformance.com/store/breath-work-breakthrough-7-day-challenge
Need some diagrams to illustrate
Also you said about scholesosis dose that mean people with this problem have scholesosis??
No. They are correlated
@@ChaplinPerformance meaning people can confuse it ? For scholesosis?
@@ChaplinPerformance also thank you for you're videos, I've had pain on the right side of my body near on the insides of my scapula and tighness on the inside of my right thigh seems as if they are rotated I wards and my right hip is falling forward same with my right shoulder so I'm researching all youre stuff
Have you worked with people who have had extractions done and their front teeth pushed back causing perhaps specific patterns in their bodies?
Also, do you consider yourself a PRI trainer?
Am I suppose to breathe diafragmatically all the time?
Depends on what definition of diaphragmatic breathing you are using. If you mean, big or deeper than normal breaths, then no. If you mean, should you diaphragm be the primary muscle of inhalation at all times, the answer is yes (and it is probably the case for everyone at all times).
@@ChaplinPerformance Thanks! But how do you know if the diaphragm is your primary muscle without deeper breaths?
@@ilaeoa When you inhale, your diaphragm should come out significantly farther than your chest. Chest breathers tend to have their chest come out too far.
I think this has a lot to do with my blood pressure and sleep issues
Could be!
It does actually, and anxiety issues if you have bad breathing habits
@@rosendoperez6677did you fix yours ?
What u help
what if you can't get your diaphragm and ribcage to move?
I’ve never met anyone who can’t with some work
@@ChaplinPerformance what work would be a good start. I dont feel my ribcage move when i breath in and out. I would like to be able to feel it.
What if someone’s diaphragm feels stuck?
Gotta learn how to breathe properly!! Check out my breathwork breakthrough 7-day challenge - breathworkbreakthrough.chaplinperformance.com/
now I need to learn mind muscle connection to my different diaphragm sides just bot to be fucked up.
why is being human so complicated?🤣
Yeah, nobody told me. Get your diaphgram checked. That might be why you can't breath or walk right haha I spent the last 3 years stressing about everything but diaphgram. Would have made this journey alot easier being able to breathe and not locked psaos haha
Yes, the diaphragm is the foundation. Very common to have issues there impacting the entire system.
We can live without food and water for weeks but not a single minute without air, proper breathing is the key.
just breathe bro, why overcomplicate this
Not a bad point