NEW CLIENT SPECIAL - 3 privates sessions for 250chf

NEW CLIENT SPECIAL - 3 privates sessions for 250chf

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Belly breathing is sending the inhale all the way into the low belly to expand it like a balloon, and exhaling to feel the waist cinch. Strictly belly breathing, with no chest movement at all immobilizes the ribcage and mid back. No movement in the chest = no rib cage movement. No rib cage movement = stiffness in the thoracic spine.
 
Chest breathing are short, shallow breaths that rely on the accessory breathing muscles and puts stress on the neck and shoulders. When we are anxious and stressed, our breath gets shallower and stuck in the neck – notably in a muscle called the scalenes – the same muscle that helps to support your cervical spine in an upright position. Continuous shallow breathing can stress this muscle out and encourage forward head syndrome, and when the scalenes are already tight, it can be difficult to get out of this vicious cycle.
 
In Pilates we aim for full expansion of the ribcage – the ribs are attached in the front and back and under the ribcage are the lungs. Lungs, like a balloon expands in three dimensionally. So should your lungs. When we breathe in, the ribs need to expand in ALL directions to accommodate. As the ribs are attached to the spine, the spine is moving with your breath.
 
If any muscle that is tight, for example the scalene lead to the muscles of the upper back getting caught in shallow breath. Preventing the free movement of the ribcage can cause pain in the back and sends the pressure of the breath down into the pelvic floor.
 
How to improve your expansion
 
Laying on your back on your mat, knees bent and hip flexors soft, place your hands on your lower ribs – as you inhale, you want the ribcage to expand in circumference in all directions, including the back body.
 
Imagine spreading the breath (and pressure) everywhere through the trunk- so rather than getting stuck in the ribcage and creating a down pressure on the pelvic floor, everything is more evenly distributed.
 
As you breathe out, squeeze all the air out and empty your lungs, do this without closing the front of your body.
 
 
This 3D breathing, not only creates movement where it was stuck before, the upper mid back, but mobilizes every body segment – you get movement in the chest – front, side, and back of the ribs, releasing the muscles of the back, stretching to the obliques, getting contraction and release around the low belly and harmonizes the pelvic floor and diaphragm to harness pressure function.