TuneUpFitness Blog

Wind Down and Breathe Easy

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How can myofascial release affect breathing mechanics? When you think of self-massage do you think deep-tissue? It doesn’t always need to be. On the contrary, it can be soothing and utilized to practice breathing techniques. Lately, my favorite way to unwind after a long day is a gentle massage along the anterior and posterior sides of my ribcage using the Yoga Tune Up® Coregeous® Ball.

The larger, softer inflatable ball is the perfect size and density and aids in heightened awareness of my breath while I employ various breathing strategies assisting in the down-regulation of my nervous system. Various muscle groups, muscle attachments and cartilage will be targeted and massaged during the technique.

The erector spinae group run like strong cables the length of your spine.
The erector spinae group run like strong cables the length of your spine.

When you place the Coregeous® Ball underneath your sternum and the xiphoid process, you affect the following muscles and attachments:

  • Transverse thoracus
  • Pectoralis major
  • Rectus abdominus
  • Internal and external obliques
  • Diaphram

Used along the posterior ribcage, the trapezius and rhomboids are affected, and deep to those muscles are the erector spinae group, including the spinalis, longissimus, iliocostalis. These muscles are located on the right and left side of the spinal vertebra, run the entire length of the spine from the sacrum to the occiput.

The erector spinae group is used in bilateral extension of the spine (backbends), unilateral flexion (side bends), and rotation of the cervical spine (turn head right and left).

Be sure to stop back Friday to learn how to use the Coregeous® Ball to roll your way to a calm mind and better breathing mechanics!

Enjoyed this article? Read Why Deep Breathing is Effective for Calming Down

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