Best Psoas & Diaphragm Exercise for Improved Breathing
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- Опубліковано 4 жов 2021
- The psoas and diaphragm are BFFs (Breath Friends Forever).
The deep fascial joint that unites the psoas and the diaphragm is called the medial arcuate ligament. Because of this fascial relationship, the tension in the psoas can restrict deep diaphragmatic breathing, and conversely, the inability to take a deep belly breath can inhibit hip function.
Jill breaks down the anatomical structures, then invites you to the ground for an embodied exploration of the relationship between these myofascial structures using the diaphragm vacuum and its variations to help you feel into the deep psoas/ diaphragm (BFF) connection of the medial arcuate ligament.
Core stability, breath ability, and dynamic hip/pelvis low back health all rely on the cooperation of your psoas and its fascial connections to the diaphragm. This class will help you identify the interplay of these muscles and improve your deep core strength. Learn more about your psoas in our online video library: tuneup.fit/1mPFhc
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
This is so much more helpful than just saying "breathe into your belly"
Thank you so much
Knowing what I know now about the diaphragm and breathing mechanics, it actually angers me when people say breathe into your belly.
It’s the ‘breathe into your belly’ people that reinforced me being stuck in a descended exhaled position diaphragm and caused all sorts of imbalances in my body
@@Kteeeesame here, it's been 11 months since your comment have you found any relief about it?
My whole life makes sense now. Seriously. I've been putting the pieces together for awhile but this really explains so much. I recently had surgeries for 2 issues concerning my diaphragm I had adhesions attaching my diaphragm and liver and then I had Median Arcuate Ligament Syndrome when the ligament is slightly hooked and creates all sorts of issues. Before I knew I had all this I was attempting to "fix" myself with yoga and diet but when I got to stretching my psoas all kinds of things started going funky. NOW it ALL makes sense. As I begin my long recovery I am very grateful for this information. It will help me very much moving forward. I would say, "I wish I knew this 2 years ago" but all good things in all good time. I learned about it today and it's just the right time. Thank you so much.
Very proud of you, good luck on your healing journey 👏
So much I am ignorant of,so much youtube makes available to us.Yet the yogi in the old days,hundreds of years back knew and were aware of all those Body and Soul intricacies.Thank you to Yogi of very long time ago.
Wow! That felt awesome, thank you! I've been struggling with on & off silent reflux, and am starting to realize that my diaphragm is constantly tight (chest breathing instead of diaphragmatic breathing). I also have had on & off sciatic pain...I had no IDEA my hips and my breathing could be connected, so this is just brilliant. Thank you, I'm going to keep practicing this stretch!
Love love love it! You want to see a gifted teacher in action well here you go!
I have had pain in my right hip flexor and buttock and i think that led to some indigestion/constipation... I did some of the exercises in this series for like 20 minutes and the next morning I feel so much better! OMG thank you so so much this is so informative and generous.
psoas I was saying...
O dad! 😂
@@robobunny4641joke
😂😂😂😂
I'm going to diaphragm laughing
Nice 😂
Thank you so much for sharing about that connection! I have issues often with my diaphragm and psoas muscle, but I didn't know they fed into each other😳 This will be very helpful!🙏
Very nice in-depth explanation ! That's the kind of conrent I'm looking for on UA-cam.
This is such a great video and stretch!! thank you!
Thank you so much Jill!😊
This is exactly the education I need. Thank you ❤️🙏🏼
Dealing with hiatal hernia, digestion, tight hips, and stress - basically my body is in dis•ease. I typed in diaphragm exercises bc im seeing a connection between stress, short lung capacity, whole body synergy and so glad this came up. Thank you for this video🥰
I have a Hiatal Hernia as well. Has this helped you at all? If it has can you describe how?
I have the same hiatel hernia and upper GI gastritis due to the muscle not closing properly. Everything is stuck up in the diaphragm. The psoas muscle is involved as well. I've been doing the stretch along with self manipulation of the stomach muscle to try and pull it down. It's a process. Looking for more relief too as it affects eating and sleeping.
@@Blueyedgal227 Always makes me smile when I see a comment where someone can relate and offers tips. Thank you. I have noticed that keeping hydrated, exercising helps a lot. Meditation is a blessing since any stress can become intense easily with this hernia. Anti inflammatory foods help a lot. I also try to eat foods that keep my other organs healthy. foods high in choline, potassium, and magnesium.
did this help u?
Did this help??
Many thanks for this!!!! great exercice and very well explained !
Thanks that has made a great difference.
Thank you so much for your video, finally I'm able to exercise my diaphragm & psaos at the same time. It relieved the pressure over my QL area. Thanks it's really helpful.
Thank you for the video. This video is what I needed. This is going to save my life, literally. 🤗🤗
Thank you. This was amazing 🙌🏼
Love the information, thanks for sharing!!
In the 5:38 minutes you took to show and explain the exercise and how to perform it, you have unlocked a problem I've been seeing Chiropractors, Massage Therapists and doctors for. Thanks so much for uncovering the mystery of tightness, how to fix it and how it relates to my left diaphragm issue and psoas problems. Greatly, appreciated!!!
Same!!!
Thank you Miss.
This is a very important information.
Awesome, thank you🙌🏼
This has been most helpful.
Excellent!!!
Incredible info, thanks 🙏
Thank you, pleasure to watch. Very helpfull ❤
WOW I havent done this exercise in ages. Felt so good. Thank you
underated. thanks.
Doc youre a genius
This was absolutely awesome. Never knew about that psoas connection and I'm dying to try out the stretch
Thanks!
Amazing 🤩 ❤
I rarely comment on videos but I had to sign in to say thank you! This was great! ❤
Thank you so much. You ve "saved "life..they gave me anti depressed médecines for my breath problem...although this was exactly my problem ! Thanks, thanks !
Me too!!! To be fair, it was causing me to have panic attacks, which then caused me extreme chronic anxiety and then depression... But I kept telling my doctors that something was up, and they just made me feel crazy. Never bothered to come up with any ideas or really actually look at me. Meanwhile I almost committed myself to the mental hospital because I thought I was properly losing it
My breathing got better just from watching the video!
Thank you!!!! After practicing this along with your video i realized i naturally have been moved ro stretch this way, because ive had some chronic issues after covid. Thank you souch now i can add this into my practice and also yes, ive been hearing siaphramatuc breathing etc... but noone actually walked me through it so I didn't understand. Thanks for showing the skeleton midel too i didnt know the connections were so real.
Thank you! I really felt it under my right rib and it really helped loosen the entire area.
You're an angel!
I'm experiencing lots of problems with posture, movement of my left foot (sometimes also left arm) through a seemingly tight left psoas, neck pain on the left, tight left jaw, problems breathing (not being able to inhale and exhale fully). I recently figured out my left diaphragm seems to do basically nothing. My pelvis seems to be forward on the left side and thus twisted to the right side, so my whole upper body is in a pattern twisted to the left, in order to compensate for that lower body twist to the right, to be able to see straight forward.
A chiropractor told me once that i have somewhat of a scoliosis and tried to brute force my pelvis back. This (obviously) didn't work and made it hurt even more. Physiotherapists only suggested stretching exercises, but if i'm twisted along my whole body like this, seemingly because of the left diaphragm not breathing, what are stretches going to do?
Not going to lie, i'm kind of angry that the "specialists" i'm going to do not notice this and are just trying to fix the symptoms. At the same time, i'm immensely grateful for people like you on the internet that get to the root cause and that through simple exercises.
Honestly, when i saw you protrude the underside of your rib cage after fully exhaling, i thought i would not be able to do that, but it seems i can. And somehow it feels like that is crucial in getting to my left psoas.
I have one question though:
What do i do with my lower back during all this? I notice that my lower back wants to arch. Is that okay or do i have to push my lower back to the ground?
Wow I have very similar problem.
I personally think it shouldn’t arch that much. Just match your right side
@@legolad444 After doing this exercise a few times, my arch under my back decreased a lot. :)
@@Sydebern so did you push your lower back to the ground? Or not?
Awesome! I’m glad you were able to see results, remember to stay consistent!
@@legolad444 Thanks i will!
No, it just kind of naturally arched less than before.
I still have problems with a tight psoas on my left side though. But this exercise and others, but especially this one does help a lot from time to time.
It just seems that my left psoas (and also about my whole left side of my body including left diaphragm, left back and neck and even my left jaw) just keep tightening again. It doesn't want to let go for good. Yet...
@@Sydebern When I read the description of your problems I felt like I was reading my own. The only thing I would add is that my left glutes don't want to fire when I tell them to, even with the most basic of glute exercises. Instead it's my Piriformis or hamstring doing most of the work. The only thing I've found that relaxes my psoas is the Egoscu tower, but it only lasts for a bit. I'm thinking I might need to try the tower and then an efficient and effective glute max exercise right after since that's the antagonist to the Psoas.
I played basketball, baseball and football. I hike, bike, walk, box, lift, jog and do yoga and stretching and I feel like that’s the first time I’ve ever stretched that part of my body! Lol
Me too!
Hello , many thanks for this video,
Do you have a version of this exercise that can be done at work , it would be very helpful.
Many thanks in advance
Excellent
Interesting!
I love the wholesome puns like "Match made in fascia" and "Breath Friends Forever" 😂🥰 Is it okay if I use those phrases in my yoga and meditation classes? 🧘🏼♂️
I've been loving this exercise. Where do you position the towel to prop up the Sacrum?
My diaphragm is blocked on the right side and I have IBS with more pain at palpation on the right colon. Doing this exercise gave me a quite sharp (but bearable) pain in my right colon, at the bottom where the psoas is
Could I do this on a physio roller length of spine finishing on tail bone? And holding table legs? May allow deeper psoas stretch and ribs to flair further..
I am going to do this! I literally cant breathe !even while lying down sleeping! i get woken up cuz my diaphragm is so tight ! I am going to try this! thank you so much!
What do you feel when you try to breathe?
@@Danno5894 shortness of breathe it’s definitely my diaphragm or something with my esophagus. I went to a cardiologist and everything is fine. Doing an endoscopy soon !
@@andreasanchez2815 endoscopy was traumatizing for me, i couldnt breathe
@@paulgeorge9228 wtf . Thanks for telling me three days before my procedure …..
@@andreasanchez2815 depends if you r fully anesthesized or not, i went to public sector so it was hella scary cuz i only had locally anesthesized
Healing
What if you have limited to no ROM over head or in external rotation of the shoulders?
I heard a chiro say you shouldn't do vakuum breaths if you have a hiatal hernia. This does look like it would make it worse.
Is it possible that this exercise could help bring down an elevated hemidiaphram?
Thanks for the video! I think it would be easier to follow, if you had 2 people- one to demonstrate, one to explain. Might be a bit easier to follow and understand it.
Might this help with jaw tension and grinding?
🙏
Somehow I think this explains why I cramp up in the diaphragm sometimes when i do hand behind back pancake or foot behind hand.
What about the QL ? It attaches to the last rib, if right can pull down on the rib cage affecting the diaphragm and low back pain..
That’s my issue now big time
Very interesting ! Is there any other lesser known part of the body that, if tight, might hinder the diaphragm's optimum function as well ?
Yes, all of them
Is opening the rib cage at the end necessary? Why? And secondly. I sometimes feel if I have a yoga block under my hip and stretch my leg out I can feel it
Could this help a elevated left hemidiaphragm
So can this be achieved through a lunge raising hands and a slight back Bend
Reps and sets?
Could a weak psoas be a cause for a hiatal hernia?
I’ve been asking myself this question for a long time now
I had hip displacement/ too open hipsocket as a baby and wore spreading trousers to correct that. My diaphragm is very tight. When I do this exercise and strectch out my left leg ( My left hip is worse than my right) while having my ribcage opened up, it is very uncomfortable somehwere around the area where i think my stomache is and that seems somewhere around where you are pointing out where the medial arcuate ligament is. ( I also have digestive problems.) Is that the connection you are talking about? Something is wrong there and nobody could tell me what it is. In the back around that area also something isn't right. When I stretch my left leg in that position it 's quite sore and when I sit up again and press the spot that normally is very tight, around the stomach area, it's not tight anymore!!! Is this the exercise to do to loosen it up? When I go to a fysio what can I say is wrong? That I have a problem with the Medial arcuate ligament? Is that the same as Median arcuate ligament? That seems to be something else: ua-cam.com/video/TtnWj5qfDwo/v-deo.html
1:11 no problem, already started
Hi is it possiblle to do this exercise in standing position?will it work?
so there is no contraction or tensioning in the stomach/core area? and no arching of the back? I find in attempt to open the ribs, these happen to me
Same here. I deal with constant stomach contractions, sometimes they get worse when I’m stressed or they start acting up a lot. I most likely don’t have a hernia, I’m only 17, but the amount of anxiety and stress and digestive issues I feel on a daily basis because of my muscle tension scares me about having a hernia or anything else terrible because I have major health anxiety. I look at these videos to hopefully help me out because it’s a literal hell feeling tense and hard in my abdomen and stomach and constantly manually breathing.
@@rebel1281 have you tried vagus nerve relaxation exercises? Breathing exercises? Meditation?
@@genomedia44 yes, but I’m still working on staying consistent with my meditating and yoga.
Same here. I can’t quite understand what she means by ballooning the ribs. Like…HOW is one supposed to do this??
This is great. The first 1-2 reps felt like I was just going through a motion But once I got 3-5 on each side I could start to feel the stretch she was talking about
Going to need to wait til I’ve given birth as I don’t think this is good for pregnancy 🙊
Damn!
Lay down and hopefully you're on a mat. Fuck, I'm not on a mat, Im on the cold hard floor.
IM DYING!!
How to get the breath connected to the 'tanden'/'hara'/'navel energy center'?
Is there a reason I spit up and burp doing this
ur probably irritating ur stomach
The problem with surgery is then there will be scar tissue. Once the scar tissue forms then you have a new problem to deal with.
Looks easy on video actually impossible for me. Feel pain dizziness and almost puked.
oh no!
This is chest breathing
Yes, you are trying to suction your diaphragm upwards and pull your psoas downwards to stretch it out
What did I just watch?