Pressing RESET

Hooklying Diaphragmatic Breathing

Supine Belly Breathing

Breathing with the diaphragm is fundamental for spinal stability and overall well-being. It's our body's natural way of breathing and plays a vital role in stabilizing the spine. Proper diaphragmatic breathing promotes spinal stability, facilitates freedom of movement, and positively influences the nervous system, promoting relaxation and optimal function.

Tips:

• Place your tongue on the roof of your mouth, swallow, feel where your tongue goes, should be right behind your top row of teeth. This is the natural resting position of your tongue and it helps to facilitate your nervous system and aids in diaphragmatic breathing.
• Rest your hands on your stomach, with your mouth closed and tongue in position, breath in and out through your nose. Perform for 1-2 minutes.
• Test out your squat depth or toe touch, get down and breath for 1-2 minutes, then retest and see the difference.
• If you are having trouble or simply want to try another position roll onto your stomach and perform the same thing, having your body weight on your stomach can provide feedback and prompt your system to breathe with the diaphragm.

Head Nods

Chin Tuck Exercise

The head nod exercise, a simple yet effective physical therapy technique, involves gently nodding the head up and down while maintaining proper posture. This motion helps strengthen the muscles in the neck and upper back, promoting better alignment and reducing strain on the cervical spine. Incorporating head nods into your routine can alleviate tension and improve mobility, making it a valuable addition to neck rehabilitation programs. Gently move your head up and down within a pain free motion and then side to side in a pain free motion.

Tips:

• Motion must be pain free
• Lead the motion with your eyes and then move your head
• Move slowly and with control
• Keep your tongue on the roof of your mouth while breathing with your diaphragm

Benefits:

• Stimulates vestibular system
• Improves balance
• Improves coordination

Segmental Rolling

Spinal Segment Rolling

Rolling is an excellent exercise for enhancing core control, spinal rotation, and gait mechanics. It serves as a foundational movement pattern, mimicking developmental stages preceding the gait cycle. Incorporating rolling exercises into your routine can foster better movement coordination and overall physical function.

Tips:

• Lead the upper extremity rolls with the head, the rest of the body will follow the head
• Think about reaching across your body to help guide the motion
• Continue to breath with your tongue on the roof of your mouth through your nose.  
• When rolling from belly to back bend your knee and drive your heel back across your body to initiate the roll

Quadruped Rocking

Hands-and-Knees Rocking Movement

Assume the quadruped position, on your hands and knees with toes pointed away from you.  Gently rock back and forth while keeping your head up.

Tips:

• Perform several reps with feet pointed away from you then switch positions to toes curled underneath
• Keep your head up so you can look forward but don't crank your neck up so you are looking at the ceiling or in any amount of pain or discomfort
• Be tall and strong through your shoulders as your weight shifts forward, don't let your chest sag between your shoulder blades
• The further forward you shift the more you should feel your shoulders and core engage
• Continue to breath with tongue on the roof of your mouth

Benefits:

• Rocking is a great way to begin develop the stabilizing muscles of the shoulder girdle and even core
• As we rock back we can get a nice stretch to the lumbar spine and shoulders

• Rocking back while maintaining the curve in your spine will help with squat depth
• Stimulates the vestibular system

Crawling

Bear Crawl Movement

Hands and knees crawling is an effective exercise for enhancing limb coordination and strength. It engages multiple muscle groups throughout the body, promoting overall coordination and core stability. Plus, it offers valuable stimulation to the nervous system, aiding in motor skill development.

Remember:

• Opposite arm and leg shoulder be moving together
• Keep your head and chest up
• Continue to breath with tongue on the roof of your mouth, through your nose and with your diaphragm

Cross Crawls

Contralateral Crawling Exercise

Cross crawls are movements that engage our contralateral limbs, opposite arm and leg.  These are great as they improve coordination and promote efficient gait. Many of the daily tasks we do involve our opposite arm and leg working together and these help to promote that. Cross crawls requires both hemispheres of the brain to work at the same time making them a good neurological warm up.

Remember:

• When done in standing make sure to stand tall, don't bring your chest down to your knee
• Can be performed as elbow to knee, forearm, or hand. Do what works for you and doesn't force you to collapse forward
• Speed can be varied to different demands, go slow to build stability and balance, go fast to get your heart rate up.