The foundation of any healthy spine and body begins with breathing correctly. Many of us respire with our chest (creating tight traps and shoulder muscles that PULL the lung field upward) while not engaging our abdomen (causing weakened and deconditioned core muscles). 90 90 Breathing is a great exercise that will teach you how to properly engage your diaphragm while breathing to accelerate recovery from current injuries while preventing future ones.
Directions
- 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**
Additional Info
Referenced from Integrative Therapies and Wellness
90 90 breathing is a great exercise that focuses on improving core function. The abdomen can best be considered an aluminum can with a spring inside it. The top of the can is made of the diaphragm; the bottom is the pelvic floor. The front wall is your abdominal muscles (including your transverse abdominis), and the back wall is your lower back muscles (including your multifidus). The spine is the coil in the center of the can.
When the canister’s walls are strong, they allow you to hold pressure and stabilize the coil inside – the spine. However, if we have one weak piece in the system, it’s like having a hole in the can. Suddenly, it is no longer pressurized, and it’s much easier to deform the can and bend or injure the coil inside of it.
The best thing we can do to protect our spine is to have a robust core/canister. All core work begins with proper breathing exercises, including 90 90 breathing.
Whether seeking relief from chronic pain or simply aiming for optimal health, your Livonia chiropractor guides you every step of the way. Contact our office to schedule an appointment by Clicking Here or giving us a call today: 734-427-6333