It's December! Which means we're in full throttle holiday mode, so this month's theme is - you guessed it - Surviving the Holidays! Which naturally means lots and lots of breathing drills to keep you sane.
Exercise: Hooklying Core Breathing with Overhead Reach
Purpose: To reposition the ribcage so it is stacked vertically over the pelvic via breath and deep core activation, and inhalation to gain expansion throughout the back of your ribcage
Who It's For: Everyone who loves (or hates) the holidays (and their families). And anyone with a ribcage.
Why We Love It: Because breathing works, trust us
Procedure:
Lay on your back with feet flat and elevated about 2 inches, knees bent, and a ball between your knees
Tuck your pelvis as you dig your heels back towards your butt without actually moving your feet to feel your hamstrings kick on
Reach your hands to the ceiling keeping your elbows straight
Inhale and focus the air to fill your upper back and sides of ribs
Exhale long and slow through your mouth getting every morsel of air out as you pin your ribs downward and reach your fingertips to the ceiling
Inhale again and keep your ribs pinned down and arms in the previously extended position. Let your arms move slightly more (1 inch) overhead, without letting your back arch or ribs flare
Exhale again while letting your ribs sink deeper towards the table
Repeat this sequence for 5-10 breaths
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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