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.

Outlines

00:00

🤸‍♂️ 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.

05:00

🧘‍♀️ 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.

Keywords

💡Psoas

The psoas is a major muscle in the body that runs from the lumbar spine to the femur. It is crucial for hip flexion and plays a significant role in posture and movement. In the video, the psoas is highlighted as being interconnected with the diaphragm through the medial arcuate ligament, which is essential for understanding the link between hip function and breathing.

💡Diaphragm

The diaphragm is a large, dome-shaped muscle that separates the thoracic cavity from the abdominal cavity and plays a vital role in the breathing process. It contracts during inhalation, drawing air into the lungs, and relaxes during exhalation, pushing air out. The script emphasizes the diaphragm's connection to the psoas and how its function can be affected by hip dysfunction.

💡Medial Arcuate Ligament

The medial arcuate ligament is a fibrous band that passes over the psoas muscle and connects the diaphragm to the lumbar spine. It is highlighted in the video as the 'lint pin' between the psoas and diaphragm, illustrating the fascial connection that can impact both breathing and hip function.

💡Hip Dysfunction

Hip dysfunction refers to any impairment or abnormality in the hip joint that affects movement and can lead to pain or discomfort. The script explains how chronic psoas tension, a form of hip dysfunction, can make it difficult to achieve deep diaphragmatic breaths, thus connecting the two systems.

💡Fascia

Fascia is a continuous sheet of connective tissue that pervades the entire body, enveloping muscles, bones, nerves, and blood vessels. The video script uses the term to describe the literal connection between the psoas and diaphragm, emphasizing the importance of fascial health for overall body function.

💡Diaphragm Vacuum

The diaphragm vacuum is an exercise designed to strengthen the diaphragm and improve breathing techniques. In the script, it is used as a preparatory practice before performing stretches that target the psoas and medial arcuate ligament, demonstrating its role in respiratory health.

💡Respiratory Diaphragm

The respiratory diaphragm is the muscular part of the diaphragm that is involved in the breathing process. The script describes a specific stretch that aims to move the respiratory diaphragm towards its rib attachments, which is crucial for the exercises discussed in the video.

💡Traction

Traction refers to the act of pulling or stretching, often used in physical therapy to relieve pressure on joints and muscles. In the context of the video, traction is applied to the junction between the psoas and diaphragm to improve mobility and alleviate tension.

💡Self-Exploration

Self-exploration, as mentioned in the script, involves individuals performing exercises or stretches to understand and feel the effects on their body. It is an important aspect of the video's message, encouraging viewers to actively engage with their body's mechanics.

💡Breath Friends

The term 'breath friends' is used metaphorically in the script to describe the inseparable relationship between respiration and hip function. It encapsulates the video's theme that these two systems are not only connected but also influence each other's health and performance.

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