Many of us do not use our full lung capacity and deny ourselves the benefits of correct breathing. The aim in Pilates is to improve the mechanics and the depth of breathing, which is essential to oxygenate the blood and remove waste products. When we inhale the lower rib cage should expand upwards and outwards and when we exhale it should move downwards and inwards. Osteopathically we see a great deal of patients who fail to use their lower rib cage and diaphragm to breathe, especially in times of stress. This then overworks the upper ribs and consequently the accessory muscles of respiration that attach to the ribs and sternum – these muscles are only meant to be recruited during forced respiration such as in exercise, running for a bus etc. The consequences are tight anterior neck muscles and resulting neck pain with occasional arm symptoms.
Here is an exercise to get you started:
Lie on your back with your hips and knees bent. Place your hands on your lower rib cage with your fingers touching in the centre. Breathe in and let your ribs expand sideways- your fingertips will draw apart slightly. Breathe out and allow your ribcage to move inwards and your fingertips may interlace slightly. To really help the lower rib cage expand when you breathe in feel your lower rib cage spreading wide into the mat underneath you.
Try this for 5 minutes every day, and in time this pattern of breathing will become habitual. It is also great for relaxation!
Next week we shall discuss and give exercises on Centering within Pilates.
” The best Osteopath in the area by far! Katie is so warm and friendly, and not to mention marvellous at her craft. I really can’t speak highly enough of her! …” Emma Wilson
“Doug is professional, friendly and extremely thorough. After the amount of times I have walked out of the clinic with all pain magically gone, I don’t trust anyone else with my spine!” Zara
“Katie is a very empathic and highly skilled practitioner. I would absolutely recommend her to any of my clients ….” Anne Moss – Pilates Instructor
“Sian’s gentle, yet effective approach to her work made it an easy experience for our 11 year old son when visiting for a back and ankle injury, who up until meeting Sian did not like going to the Osteopath. She was extremely professional and I can not recommend her enough.” Susan
“I often refer patients to Katie and get treated by her personally as I know I can trust her to be kind and professional whilst getting great results.” Sally Knudsen – Physiotherapist, Bath RUH
- Fitness Friday - Instagram vs reality!One of the osteopathic principles is “Structure governs function”.Tried my winter trained Peleton legs out today for the first time since Autumn. Castle Combe looked beautiful and so good for the soul to get out in this fab weather. Of course I practiced what I preach before setting off - tennis balled the gluts, foam rollered the quads and some good lower back stretches to get my creaky spine ready for action. Felt surprisingly good.! Maybe next time we’ll be allowed to stop for a bite to eat. 😊 #feelinggood #wiltshirecountryside #castlecombevillage #cyclefit #osteotips👍🏽 #peletonbike #practicewhatyoupreach #osteopathyforsports #osteopathybath #osteopathywiltshire #lightattheendofthetunnelFitness Friday! Following on from last week’s post - a great way in which we can progressively overload is to increase the volume of our training. This can be done in many different ways:Brighter days ahead! We hope you’re all enjoying the sunshine! Remember we are still open throughout the roadmap out of lockdown and we are still wearing full PPE and thoroughly cleaning the clinic between each patient!Caught up with my lovely friend Fran, during a social distancing walk this week, who is involved in this great health education project. BIRD is committed to encouraging greater public awareness of bone and joint disease ( not just effecting the elderly) and helping patients, their friends, families and colleagues to understand their conditions. Couldn’t wait to share this with my patients . #jointawareness #healtheducationworks #spreadingtheword #rheumatoidarthritis #psoriaticarthritisawareness #osteoporosis #bathinstituteforrheumaticdisease#osteopathyforempowerment #osteopathybath #osteopathywiltshire