Supine Breathing - Kinetic U Exercise Series

Kinetic U Exercise Series - Supine Breathing
Transcript:
"Hey, team. Welcome back to Kinetic U. Today, we're going to go over supine breathing. It's breathing through the abdomen for core stability, which is going to help with hip mobility, as well as shoulder mobility. So, we're really going to start at the foundation with this, with breathing.
So, setting up on your back, legs can be bent or long, or you can have them staggered, whatever is most comfortable. The first thing that we want to work with is to keep a neutral spine. So, you don't want to have that pelvis pressing backwards onto the mat. You want that little curvature in that low back, so about two fingers from the low back to where the mat is. You want that rib cage to be down. You don't want it to be flared open. So, little tuck back there, little curvature there.
Now, we'll work with that breath, okay. So, you can use your hands to queue this up. One hand on the chest, one hand on the belly. Take a deep inhale. Your belly should come up. As you exhale, your belly should come down. So, again, that's inhale, belly up. Exhale, down. Now, it's important to know you're not trying to press your belly up. We're not working with the core muscles through the abdomen quite yet. You're just keeping things relaxed. You're keeping the neck, and the shoulders relaxed as well.
So, inhaling and exhaling. You're keeping the rib cage down that. That pelvis is not moving. Inhale. Exhale. Now, if you need more assistance with that, you can also use a band around your lower rib cage. Tie it nice, and tight, and try to expand outward into that band. Inhale, exhale just like that. So, we're trying to get a large range motion of the diaphragm. The diaphragm goes out to the side, forward, and back, and down, and up. So, we're trying to get all three dimensions.
You can play with that seated as well. Same thing with the band or just your hands. A little bit of movement in the chest is okay, but you really want to maximize how much you're getting through that abdomen. Have fun with that team, and be Kinetic."
More info at: www.kineticsportsrehab.com