Best Psoas & Diaphragm Exercise for Improved Breathing
Summary
TLDRThis 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.
Outlines
🤸♂️ The Fascial Connection Between Psoas and Diaphragm
This paragraph explains the anatomical and functional connection between the psoas muscle and the diaphragm through the medial arcuate ligament, a fascial structure. It highlights how hip dysfunction, particularly chronic psoas tension, can affect diaphragmatic breathing and vice versa. The speaker guides the viewer through a self-exploration exercise called the 'diaphragm vacuum' to stretch the area around the medial arcuate ligament. The exercise involves lying on the ground, performing a specific breathing technique to stretch the diaphragm, and then combining it with leg and arm movements to elongate the psoas muscle and create traction at the ligament junction.
🧘♀️ Enhancing the Stretch with Props for Respiration and Hip Function
The second paragraph builds on the previous discussion about the connection between respiration and hip function, emphasizing that they are not separate but are literally linked by fascia. It suggests using props like a ball or a block under the sacrum to exaggerate the stretch and enhance the connection between the psoas and diaphragm. The paragraph serves as a reminder that these body systems are interdependent and encourages the viewer to regularly investigate and maintain this connection for overall well-being.
Mindmap
Keywords
💡Psoas
💡Diaphragm
💡Medial Arcuate Ligament
💡Hip Dysfunction
💡Fascia
💡Diaphragm Vacuum
💡Respiratory Diaphragm
💡Traction
💡Self-Exploration
💡Breath Friends
Highlights
The psoas and diaphragm are interconnected through the medial arcuate ligament within the fascia.
Chronic psoas tension can affect the ability to take deep diaphragmatic breaths.
Breathing challenges can reciprocally impact hip function.
The diaphragm wraps around the lumbar spine and passes over the psoas, creating a crucial connection.
The medial arcuate ligament is the 'lint pin' between the diaphragm and psoas, requiring mobility.
Self-exploration exercises are suggested to stretch the area around the medial arcuate ligament.
The diaphragm vacuum exercise is introduced as a preparatory practice for further stretches.
The diaphragm vacuum involves deep inhalation and exhalation to stretch the respiratory diaphragm.
To enhance the stretch, the exercise includes reaching the arms overhead and pushing away a yoga mat.
The psoas is stretched by extending one leg while maintaining the diaphragm vacuum.
The exercise aims to traction the body, focusing on the connection between the psoas and diaphragm.
The exercise can be modified by using a yoga ball or block to increase the stretch intensity.
Respiration and hip function are interconnected and should not be considered in isolation.
The fascia connection between the psoas and diaphragm is emphasized as crucial for overall system health.
Investigating and maintaining the fascial connection is encouraged for optimal respiratory and hip function.
Transcripts
your psoas and diaphragm are a match
made in fascia literally there is a
connection between the two of them
called the medial arcuate ligament
this is why when we have hip dysfunction
especially we have chronic psoas tension
it can make it really difficult to get
deep diaphragmatic breaths additionally
if your breathing is challenged it can
also have repercussions in hip function
so let me show you what that connection
is this medial arcuate ligament so
here's your diaphragm we have it
demonstrated in two deflated gorgeous
balls up inside the ribcage and on the
front side of the lumbar spine
feeding all the way to the lesser
trochanter the femur is the psoas now as
the diaphragm wraps around and connects
itself to the lumbar spine
which it also connects to
it passes over the psoas
and
this
passage across the psoas is called the
medial arcuate ligament
so this connection needs to be slighty
and glidy and happy and mobile
and that is the literal lint pin between
the two let's do just a little self
exploration
to
tease out some stretch in that location
so come down onto the ground and
if you haven't learned an exercise
called the diaphragm vacuum you can look
back through the youtube channel and
find some videos that describe exactly
this initial part of the exercise
you lay down on the ground and hopefully
you're on a mat
something you can reach your arms so
that you can locate the corners of a mat
and if that doesn't feel good for your
shoulders you can also just hold on to
the sides of the mat
that'll come in to play in just a moment
i'm exposing my abdomen so that you can
see
i'm going to take an abdominal thoracic
breath
exhaling all the air
and at the end of exhale
try to open the ribs as if i had taken a
big rib cage breath without getting any
air in
when you do that you'll see a deep
hollow in my gut that is the stretch of
the respiratory diaphragm moving towards
its rib attachments and it's tractioning
everything that's below
let's do that one more time just as a
preparatory practice inhale
abdomen
inhale ribs
exhale at all
at the end of exhale keep your belly
soft but balloon your ribs
and release that's our initial
starter point of this
now bring your hands up over your head
now we're going to go looking for that
arcuate ligament as promised so your
hands come up overhead and they're
holding on to the yoga mat and ideally
you can
push the yoga mat away from you
so that you can get a little bit more
stretch
between your rib cage and your pelvis
and now again go into the diaphragm
vacuum
exhale everything stretch your ribs
apart
and now we want to stretch
the psoas and to do that you keep your
diaphragm stretch in the vacuum and
slowly reach your left or right leg away
from you to elongate the psoas and
traction that junction then release
re-breathe
re-exhale and i'll try not to talk this
time
after the exhale you open the ribs and
then straighten the legs slowly
and release
try that again so you inhale
exhale completely
be as heavy as possible
stretch the ribs apart feel that deep
suction and in slow motion
lengthen the leg away from you
while stretching the arms even further
overhead really you're trying to
traction your whole body but potentially
feeling this sort of little linchpin
between the psoas and diaphragm that
arcuate ligament release last time
breath in
exhale
stretching your leg away while
maintaining the vacuum
and
release
it
off
now the feelings inside your gut may
have been a little bit vague or you
might have felt some really novel
stretch
you can also do this propped up on a
gorgeous ball or on a block underneath
your sacrum and that will even
exaggerate that stretch just a little
bit more so remember respiration and hip
function are breath friends forever
they're not disconnected they are
literally sewn together
by their match made in fascia so take
the time now and again to do some little
investigation to this connection so that
all systems are thriving
you
Ver Más Videos Relacionados
Muscles of Respiration | Breathing Mechanics | Respiratory Physiology
The Secret to LONG-TERM Relief of a Tight QL: Stop Stretching and Create a "Neurological Event"
Why You Should Squat
Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]
Taming the MOST HATED Muscle in the Body: The Psoas
Once you breathe like this, God reveals himself.
5.0 / 5 (0 votes)