Pain Free Posture MN & Pilates Integration Mind. Body. Spirit. Balance the Body. Relieve the Pain.

Deborah Preachuk

17463 Grove Avenue Lakeville, MN 55044 phone: (952) 432-1446

Pilates - Breathing Flexed Forward Exercise

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Thursday, May 28, 2009

The breath pattern I like to teach is three dimensional (3D) in nature. Proper breathing technique in a pilates session will ensure that enough oxygen is flowing to the working muscles muscles and helps prevent unnecessary tension.

When you inhale with a purposeful 3D breath, the ribs will expand laterally (left and right) AND into the back. It involves an expansion of the rib cage out to the sides and back without allowing the shoulders to lift (much like an accordion upon expansion).

The 3D breath pattern also helps to engage the deep abdominal muscles and stabilize your torso. It is also important to breathe into the lower part of your lungs, because there is more efficient gas exchange.

Breathing Flexed Forward Exercise:

This exercise encourages breathing into the sides and back of the rib cage. To begin, sit in an upright position, feet planted on the floor SIT bone distance apart with the knees aligned with the ankles and feet. The arms are relaxed and wrapped lightly around the shins.

INHALE to prepare. EXHALE and initiate from top of head and flex the torso forward, relaxing over legs.While flexed forward...INHALE through nose, feeling sides and back of rib cage expand. EXHALE through pursed lips, allowing rib cage to close.

Repeat this for 3-5 breaths. On last exhale...initiate from tailbone and roll up sequentially one vertebrae at a time to starting position.

Give it a try. You may find this three-dimensional way of breathing a challenge at first, but don't give up, it does get easier, and soon you'll find that you use it throughout your day in all sorts of differing activities.

Let me know if you have questions, and as always feel free to leave feedback!

Peace & health,
Deb Preachuk

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