Best Psoas & Diaphragm Exercise for Improved Breathing

Summary

This video script explores the fascial connection between the psoas muscle and the diaphragm, facilitated by the medial arcuate ligament. It highlights the impact of hip dysfunction and psoas tension on diaphragmatic breathing and vice versa. The script guides viewers through a self-exploration exercise, the 'diaphragm vacuum,' to stretch and mobilize this connection, emphasizing the importance of respiratory and hip function being interconnected for overall well-being.

Takeaways

• 🤔 The psoas and diaphragm are interconnected through the medial arcuate ligament, which is part of the fascia system.
• 🔗 Chronic psoas tension can affect diaphragmatic breathing, and vice versa, indicating a strong relationship between hip and respiratory function.
• 🧘‍♀️ The script introduces a self-exploration exercise to stretch the area around the medial arcuate ligament.
• 💡 The diaphragm vacuum exercise is a preparatory step to the main stretch, focusing on the respiratory diaphragm's movement towards its rib attachments.
• 🛏️ The exercise begins lying down, possibly on a mat, with arms positioned to locate the corners or sides for support.
• 🌀 The diaphragm vacuum involves taking an abdominal thoracic breath, exhaling fully, and then stretching the ribs apart at the end of exhalation.
• 🤸‍♂️ The main stretch involves extending one leg while maintaining the diaphragm vacuum to elongate and traction the psoas muscle.
• 🧘‍♂️ An alternative to lying on the ground is performing the stretch propped up on a yoga ball or block under the sacrum for an exaggerated stretch.
• 🔄 The exercise emphasizes the importance of maintaining the diaphragm stretch while slowly elongating the leg and stretching the arms overhead.
• 💨 The script suggests that the sensations felt during the exercise may vary, from vague to a novel stretch, indicating the individual nature of the experience.
• 🌿 The connection between respiration and hip function is emphasized as a continuous relationship, not just a one-time event.

Q & A

What is the relationship between the psoas and diaphragm mentioned in the script?

The psoas and diaphragm are connected through the medial arcuate ligament, a fascial connection that allows for the interplay between hip function and respiration.

How can chronic psoas tension affect breathing?

Chronic psoas tension can make it difficult to achieve deep diaphragmatic breaths due to the tension affecting the diaphragm's movement.

What is the medial arcuate ligament and its role?

The medial arcuate ligament is a fascial connection that passes over the psoas muscle, allowing the diaphragm to connect to the lumbar spine and facilitating the mobility between the two.

Why is the mobility of the medial arcuate ligament important?

The mobility of the medial arcuate ligament is crucial for allowing the diaphragm and psoas to function optimally, impacting both respiration and hip function.

What exercise is recommended to explore the connection between the diaphragm and psoas?

The script suggests performing a diaphragm vacuum exercise, which involves laying on the ground and stretching the diaphragm towards its rib attachments.

What is the diaphragm vacuum exercise and how does it help?

The diaphragm vacuum exercise is a technique where, at the end of exhalation, one tries to open the ribs as if taking a big breath without inhaling, creating a hollow in the abdomen and stretching the respiratory diaphragm.

How can the diaphragm vacuum be modified to include the psoas stretch?

After performing the diaphragm vacuum, one can extend a leg away from the body while maintaining the vacuum to stretch the psoas and the connection at the medial arcuate ligament.

What props can be used to enhance the stretch during the diaphragm vacuum exercise?

Props such as a yoga mat, a block under the sacrum, or a ball can be used to exaggerate the stretch and provide additional support during the exercise.

Why is it beneficial to regularly explore the connection between the psoas and diaphragm?

Exploring this connection regularly can help maintain optimal function in both respiration and hip movement, as they are interconnected through the fascial system.

How does the script describe the fascial system's role in connecting the psoas and diaphragm?

The script describes the fascial system as literally 'sewing' the psoas and diaphragm together, emphasizing their interconnectedness and the importance of maintaining their mobility.

What is the final recommendation made in the script regarding the psoas and diaphragm connection?

The script recommends taking the time to regularly investigate and stretch the connection between the psoas and diaphragm to ensure both systems are thriving.