The foundation of any healthy spine and body begins with breathing properly. Many of us respire with our chest (creating tight traps and shoulder muscles), while not engage our abdomen (causing weakened and deconditioned core muscles). This exercise will teach you the proper way to engage your diaphragm while breathing to accelerate the recovery from current injuries while also preventing future ones.



  • Begin on your back in a face-up position with your butt about 18 inches from the wall
  • Flex your hips and knees to 90 degrees, allowing your feet to be flush with the wall
  • Place one hand on your chest and the other on your abdomen
  • Begin by taking a large belly breath, focusing on filling your abdominal cavity and making the hand on your stomach rise while the hand on your chest is stationary
  • Exhale slowly, allowing the hand on the stomach to fall while the hand on the chest is again stationary
  • Repeat this exercise for 10 to 12 breaths
  • **Work to incorporate this form of breathing every day: respiring with your diaphragm and not your chest**