Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Improve Your Breathing June 30, 2013

#2 Focus on Breathing
Imprint to Neutral Spine.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill 2. Imprint/Neutral Breathing- Lie on your back and bend your knees with your feet close to your bottom. Your hips and knees are flexed then lift your feet off the ground. This allows the hips to tilt posteriorly. (Your low back will ‘imprint’ into the floor)
That is one of the things I really like about this type of breathing. It’s a great tool to use if someone has a natural anterior hip tilt (sway back) or “lower-crossed syndrome”. You should think about keeping the spine nice and long with your ribs down and chin tucked.
The challenge will be to hold this pelvic position while breathing properly.
Just like the crocodile breathing drill, you should think about breathing wide.
Aim to fill up your oblique’s (waist) and low back with each breath, and the pelvis should not rotate or tilt either.
Take each breath by getting wide with a static pelvis and long spine. If you have to work hard and tense your upper body to hold this position, place the feet on a stability ball or a wall to help assist holding the legs off the floor.
It should be challenging, but you should be able to develop a smooth and natural breath while holding the position.

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Are You Breathing Right? June 24, 2013

Filed under: Health — jax allen @ 1:05 pm
Tags: , , , , , , , ,

#1. Focus on Breathing.

Over the past few years, the importance of proper breathing has really been embraced by many coaches and trainers, myself included. Dramatic changes in breathing mechanics lead to positive mobility improvements within minutes, some in seconds, after changing breath patterns. The results don’t always happen that quickly, but the immediate changes I’ve seen by changing breath and rib cage position can be profound.

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

Drill #1 Crocodile Breathing
Lie on your belly with your forehead in your hands.
Get comfortable and try to relax.

The floor will provide proprioceptive feedback to let you feel your belly breathing into the floor so you’ll know you’re doing the exercise correctly.
Many people will start by feeling the majority of the breath through the chest with minimal movement within the abdominal midsection.
Start to learn “belly breathing” in this position. However, you should NOT only focus on breathing into the belly. You should strive to fill up the belly, oblique’s (your side waist areas) low back, and lungs. You should be thinking about getting a very wide breath…360 degrees every time. The floor provides your body with feedback to “feel” that you are breathing wide.

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