You probably don’t think a lot about your diaphragm, that big dome-shaped muscle that inflates your lungs with each breath. It’s nice to bring a little awareness to your respiratory system now and then, so remind yourself that you *have* a diaphragm with this stretching exercise.
You can do this exercise anywhere. All you need is room to stand up. You may look kind of funny doing this, so if your co-workers are nosy or otherwise insensitive, you might want some privacy, too.
- Stand with your feet about hip-width apart, bend at your waist, and place your hands on your upper leg just above your knees, keeping your arms straight (this will make a nice relaxed triangle with your thighs, arms, and the front of your torso).
- Take a few big, complete, deep breaths. Completely fill and then completely empty your lungs.
- Exhale completely and then hold your breath.
- Without letting any air in or out of your mouth or nose, suck your stomach in and then push it all the way out several times.
By holding your breath and inflating and deflating your abdomen, you reverse the usual scheme of things, moving the diaphragm with your other abdominal muscles. This stretches the diaphragm, and will give you a new awareness of your breathing system.
This can be a pretty intense exercise. If you feel light-headed or otherwise uncomfortable when doing this exercise, stop, and try a less demanding breathing exercise.
About the Author
Larry Swanson is a massage therapist in downtown Seattle, WA. His practices focuses on the unique needs of office workers and also includes injury treatment for sports and car-accident injuries as well as massage for wellness and athletic performance.