are you suffering from low back pain with weak core and suffering from different kind
of abdominal weakness from postpartum umbilical hernia diastasis recti or just you're just having
pain with poor posture such as scoliosis costochondritis and forward head rounded
shoulder posture if you have this different kinds of conditions and you don't know to do
proper breath work then this video is for you hi my name is annie and welcome to my
channel aniplatus physical therapist in this video i'll be demonstrating proper
breath work and why it's so important to start engaging your core muscles to learn more about
the different parts of your core and how deep breathing and how to engage those muscles will
help strengthen and improve your overall core strength and eventually improve your
posture your abdominal muscle strength and overall health so get your mat ready and join me
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my website you are supporting me let's discuss proper breath work and why is so important when
you do some exercises so breath work is something that you can apply first before you start moving
deep breathing has a lot of benefits not just relaxing your mind and your body and how you
can get more oxygenated blood through your system so when you take a deep breath we start on your
nose so your nose should be the one you inhale through so it helps filter the air your nose has
nostrils hair follicles that help remove some debris that could cause infection on your lungs
and when you take a deep breath it also warms the air it moisturizes it so it's not too dry
or because of this mucous lining from our nasal passages all the way through our bronchi
and down to our lungs and when you take a deep breath a mind body awareness instead of expanding
through your neck and engaging your neck muscles or your chest that causes some chest breathing
movement it is best to utilize your abdominal breathing through breath work through expanding
and really mindfulness of really expanding your abdominal muscles and really gauging your core
so your diaphragm is actually one of your core muscles is the top part that from a dome shape
it goes down to level down to expand and more space for your lungs to get more oxygen in and
as you take a deep breath it's nice to contract some certain muscles on your lumbar pelvic
area so let's do it together it's best when you're lying down so you can really feel your breath work
and if you can't really engage your lower abdominal muscles
you can keep your knees bent to 90 degrees and really tighten your hamstrings and your glutes
squeeze your abdominal muscles as your inhales slowly expand you're trying to put a lot of air in
through your abdomen through your nose first inhale and then as you exhale breathe
out through your mouth tighten and really feel your abdominal muscles slowly pulling in
to take the air out and engage your hamstrings and glutes and hold that for six seconds if you can
through your mouth with your mouth open a little bit personally
and my recommendation is to the ten repetitions if keeping your legs up to 90 and knee spend
will be too difficult for your back pain you can put your feet down for absolute
beginners and you're gonna press your heels down and really engage your hamstrings and your
glutes by pressing it down without moving your hips as you take a deep breath and press down
and breathe out and squeeze your core in another technique is you can go to a wall as well
so if i go to a wall with my legs up to 90 and then pressing my heels down on the wall
as i expand feel my abdominal muscles engage and really pressing it down
after you engage all those muscles the lumbar pelvic girdle your diaphragm and your core now
you can really add your different exercises and one of my top four exercises that i give
my patients with really weak abdominal muscles and back pain is those simple four exercises
first squeezing your knees together squeezing your heels together your feet your knees
and you as you squeeze you inhale and then really engage those muscles and breathe out
after 10 seconds hold and 10 repetitions then i'm gonna progress by placing my hands on the side of
my thighs and holding it that position as i press my hands and i'm slowly opening it without really
fully opening it just gentle static hold and doing the same way of taking a deep breath in expanding
my abdomen as i inhale and then exhale squeeze as i breathe out after lovely abduction of my
hips without movement and then squeezing together my next exercise a gentle butterfly as i slowly
open my knees out and feel my breath work as i breathe it expand my abdominal muscles
to get more diaphragms with cutting with me diaphragm lowering itself as you breathe in
and then breathe out slowly low as i breathe out slowly lifting my knees together
back to the center as i exhale and squeeze my abdominal muscles and the last one keeping that
neutral position placing my hand at the small and back keeping that gentle curvature so you will
learn the mind-body awareness with breath work so this will help your patient and and so this
will help your body to learn the proper postural awareness with breathing because most patients
with poor posture they don't know how to open your your upper back so they're breathing with
the constricted lungs so you want to engage that upper back so i'm pressing my head my upper back
but keeping that neutral spine teaching your muscles to engage properly i say breathe in
expand keeping that diaphragmatic breathing as i exhale pull the belly button in and breathe out
and that's it you can do this every single day to start your day or even to end your day so
you feel good yeah it helps anxiety it helps relax your body and really a great tool to
start before doing any exercise programs such as walking running or strength training and pilates
as well as yoga if you want to learn more from me and you need extra guidance and you don't know how
to jump start your health if you're suffering from back pain with umbilical hernia dice distracted
postpartum and you need my guidance i'll be reopening my backmaster class on august 1st
and if you still want to be on the fence and you and if you want to be part of my program you can
click the link down below and be part of my early bird wait please for first come first serve basis
for a small intimate class that i help thousands of my patients who regain stronger core improved
posture and overall health regaining life without back pain if you're interested click the link down
below and i'll be opening it soon so you can be guided safely and effective with my experience
as physical therapist with more than 20 years of experience if you have any questions suggestions
or concerns leave a comment down below or direct message me on my social media and i'll try my
best to answer each one of you to learn more about core and bad immersion therapy that i implemented
through my backmaster class watch my free six part video series and start implementing it for free
click the link over down below and watch those videos and join my backmaster class so you
already started on how to fully engage your core improve your overalls health so you can already
jump start on how to engage your core muscles safely and effectively to have a stronger core
improve posture and regaining life without that i'll see in the math and learn more
about quarterback immersion therapy watch these videos in the next few days be on the lookout
i'll be releasing some of the testimonies of my recent graduates from my backmaster class program
so always remember be safe be well and healthy you see you my next video training bye