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: 90/90 Breathing with Yoga Block
Purpose: To achieve 360 degree expansion throughout your entire ribcage, and reposition your pelvis via adductor, hamstring and deep core activation
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 against a wall, hips and knees at 90 degrees (a right angle) and a yoga block 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
Inhale through your mouth feeling for 360 degree expansion throughout the sides, back, and front of your ribcage
Squeeze the yoga block with your inner knees as you exhale long and slow through your mouth getting every morsel of air out as you also pin your ribs downward
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
50 Mall Road
Suite 207
Burlington, MA 01803
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