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How to release the diaphragm properly!
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- Опубликовано: 12 авг 2024
- Our thoracic diaphragm is responsible for optimal breathing, attaching from the lowest part of the sternum, lower 6 ribs, thoracic vertebra 12 and the lumbar spine/ lower back.
When we slump with poor posture, change our breathing or become stressed we can experience tightness through the diaphragm and its attachments.
Today's video demonstrates how we can gently release tightness through this area, ribs, thoracic and lumbar spine to reduce tightness, improve rib and spinal movement and diaphragm function.
We strongly recommend getting your thoracic spine and ribs assessed properly by a musculoskeletal expert before trying these exercises to determine the working diagnosis as other treatments may be more appropriate and required to help initially.
Louise demonstrates how to:
1. Inhibit the anterior dome of the diaphragm
2. Move and stretch the thoracic and lumbar spine attachments
3. How to move and stretch through the spine and ribs with breathing
For more information about Osteo and Physio including what we do and why, check out our website at :
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Excellent video. Explained n demonstrated sooo beautifully. God Bless You
Thank you for posting this!
This is lovely, thanks!
Nice demo, thank you!
Thanks for the video.I couldn't sleep due to tightness in abdomen. Doing 3 reps of the exercises gave me immediate relief and had a peaceful night of sleep.
Thanks a lot Dr I was suffering from shortage of breathing I did this exercise, I feel better now 🙏 thanks 😊
Hi could u give me an update
How do feel now?
Thank you that was very helpful
Thanks!
Thank you. I am finding this helpful.
So thankfull ♥️
Merci 🍀
Wow this actually works!
This saved my life
Hi. Great exercises. Pls advise: how often can I do the inhibition exercise? Is every day alright?
🙏 thanks♥♥
i have supragastric belching problem.will these excercises helpful for me?
Can doing dips cause this? Because I did dips and now I have pain around the upper abdomen and lower rib area
Does this help with the feeling of a thight band around my waist its awfull hart was checked
Can i practice this safely with a right partially paralyzed diaphragm
Gets stuck occasionally causing great distress, feels like scar tissue stick8ng it
How about when your diaphragm moved do to lung surgery i have less then half a lung and my organs moved up so did the diaphragm and the pain it so bad
Can running 800m in hot heat and getting a period contribute to pulling this muscle? I am active by walking leisurely and swimming leisurely also but recently after this activity I have been feeling minor aches here and feeling nauseous
Hello, this is a great question! We would firstly want to know how your spine and ribs are moving as the diaphragm blends and attaches to these structures. If you are feeling tension through your chest, back muscles and you are possibly hyperkyphosed this may be contributing to a tighter diaphragm and therefor the symptoms of achyness and pain when running. We would recommend getting your body assessed by a musculoskeletal expert as this could help with your overall mechanics and therefore your running :)
Tryna learn this for bloating 😢
my right ribcage seems to be pulling down, i get a pain near my right shoulder blade if i breathe in deep and i cough continuously when i start cycling which just stops once i get off the bike. are these symptoms of a tight diaphram ?
Hello, thank you for your comment! This is a great question we would be interested in looking at your rib and shoulder mechanics in addition to assessing your diaphragm. Have you had your symptoms assessed by a musculoskeletal expert as this may help to have hands on treatment?
Can your diaphragm get stuck?
Hi!! Can a diaphragm spasm last for weeks?
I haven't done test in my upper abdomen yet. Because i recently find this diaphragm spasm. I dont have any other gastro symptoms other than getting full easily after eating small meals (its like foods are getting stuck below my sternum for few hours)
My problem is that when im walking or exerting i suddenly feel this discomfort below both my ribs that makes me short of breath. But when i put pressure on it, like putting my hands on my lower ribs then i can breath.
Is this diaphragm spasm?? Im really hopeless its been 4 weeks. Tests are costly 😭 Its fine tho if im just sitting or lying. I can breath normally at night. It just that when im doing something i had to put my hands on my lower ribs so i can breath. They like contract or something😭
Hello thank you for your comment; we would recommend getting abdomen screened initially first just to make sure there is no underlying conditions that may be impacting your symptoms as this will be with the GP. If this comes back completely clear then we would be definitely recommend getting a musculoskeletal expert to assess the ribs and diaphragm to give you a proper diagnosis :)
I have this and it ended up being a hiatal hernia
Any update, ihave same problem
Hi! Have you recovered from this? I also have this kind of feeling like there's a tight rubber band around my diaphragm area or like the muscles in the area are squeezing the heck out of me. Been suffering for months now
Did you ever find what was wrong ?
I fee like if I do 2:13 ima get a muscle spasm under my ribs and die lol I’m so scared
do you recommend doing this every workout or before going to sleep?
It completely depends on your routine, some people prefer doing it before bed to help relax the diaphragm and move the ribs to help the body relax whilst other clients prefer to do this at regular intervals during the day if they are feeling stressed :) see which way fits with your routine.
Iv recently been getting panic attacks due to a shortness of breath. Iv got a underlying copd issue. However when I'm relaxed I can breath fine. When I have a panic attack I find my diaphragm goes really tight and that'd the main reason I can't breath right in. Is there anything I can do to loosen my diaphragm? Are these the best exercises? Is there anything I can do to try fix all these panic attacks I'm getting. Even when I pass over the initial panic attack I can spend hours on the verge of another because if the way my diaphragm feels. Tight and unable to breath in fully. It's ruining my life. Any advice appreciated.
did you get any help with this?
@@davidcoughlin5897I have this issue
Did it help
@@davidcoughlin5897did it help
@@joshnbeargaming5114did it help
Is it normal to feel pain when i you push your diaphragm wit finger
Could be gas bloating, or liver on the right side or stomach in the center aswell
Hello. Can a tight diagram cause stomach issues? I've had pains under my right rib for a few years now and when I put my fingers under my right side. It is so sore when I breathe?
With diaphragm tightness, it can be associated with restriction on breathing. We recommend adding in rib movement and stretching to open up through the rib cage to help with your breathing mechanics. Here is our optimal respiratory function video: ruclips.net/video/jpoNBgslGwU/видео.html :)
Yes! The diaphragm can push against your stomach.
@@JN-gh4hm acid relfux a # gerd !
Mine is tight and I find my lats get tight from it
when i hooked under the ribs on the right lowser side i felt like i was hitting my liver or something, very uncomfotable.
can this help hiatal hernia? thanks in advance :)
Great question! It cannot help directly with a hernia as this needs to be checked my a medical expert to determine the best treatment for you 😊 long term it could help with overall movement and mechanics of the ribs and diaphragm
If this causes some pain on back when i'm doing the exercises, does this mean that my diaphragm is tight? I'm 2 months postpartum
Hello, thank you for your comment. When it is 2 months postpartum the body is still in recovery post pregnancy so it is very normal to have different structures that may still be tender and sore. Have you had your body assessed by a musculoskeletal expert? We recommend this so they are able to help the body move better post pregnancy then adding in exercises later to rebuild strength as hands on treatment could really help :)
@@OsteoandPhysio I havent yet! What kind of therapist should I see??
Do sit ups help too?
Hello, this is a great question. We find doing sit ups only activates typically the rectus abdominus muscle and actually we want to add in core activation for all the core muscles including the transverse abdominus muscle, obliques as well as surrounding supportive muscle of the lower back & pelvis.
Here is a link to our core activation video that may help: ruclips.net/video/46v6pm7-jOU/видео.html
@@OsteoandPhysio so it’s the core that’s better for helping the diaphragm ? That’s good to onow I want to be better at breathing
The second exercise is SO hard for me lol does that mean my diaphragm is tight ?
Me too
I don't know but after my lung surgery my Diaphragm hurt so much this doesn't help that much 😢my organs moved up so it makes it hard for me
HELLO 👋 I'm here becuase every once in a while I get really bad diaphram spasms they last for over an hour and they're really painful. Like Everytime I move it hurts like crazy. I'm 13 and it all started last year when I was 12 idk why it's happening. Is there a cure for it? Bc I'm having pain rn. And Can you die from them? I'm scared. Pls help sometimes I can't even lay down because it's so bad.
Hello, thank you so much for your comment and we are so sorry to hear that you are experiencing pain. Firstly we would definitely recommend having your ribs, thoracic spine and overall body mechanics assessed by a musculoskeletal expert including an osteopath, physio or chiropractor to determine what is triggering the soreness, provide advice and hands on treatment for you which should help with your symptoms :)
the 'stretching the thoracic spine and ribs' do you breathe in, in the beginning before you raise your hands or do you raise your hands and breathe in? then breathe out when you lower your hands? I am so confused. please help!
This is a great questions, yes you breathe in as your stretch up and extend the thoracic spine and then breathe out when you move. It is easier to move when you are breathing out as the body is relaxing :)
we have created another video for the diaphragm which goes into more detail: ruclips.net/video/m39kwwfYUH4/видео.html
Any questions please let us know
I had a pinching sensation in my back after doing a deadlift and i was told that my diaphragm needs to be released. Do you think its that?
Hello, this is a great question. We would want to know:
1. At what point did you feel a 'pinch' and where was this located
2. What the pain and pinch there for a moment and went away or did it linger after
3. Have you go any restrictions in movement after?
We would 100% recommend having your body assessed and diagnosed properly by a musculoskeletal expert as the diaphragm tightness may be involved but we would want to test all surrounding structures :)
Is this good to do with a hiatal hernia?
This is a great question, firstly you would want to know the cause of the hiatal hernia, degree of hernia and any complications plus if any other treatment has been recommended first to help repair or for soreness from your GP. From a functional and anatomical point of view having improved rib mechanics, a relaxed and optimal diaphragm as well as optimal posture will of course aid with body mechanics and movement in the body so may be able to help with overall comfort in the body :)
@@OsteoandPhysio thanks for your reply. I was told after a routine endoscopy that I had the HH, and given a PPI (Nexium) to reduce acid reflux, but I prefer to try to manage it naturally, with exercises and by modifying my eating habits.
@@adde65 me too. PPI's made everything worse for me but I am having some improvements now with breathing exercises
@@yecats953 Both my GP and the doctor who did my colonoscopy/endoscopy recommended staying off PPIs if possible, as they can have long term side effects. And so many people are on these medications. Breathing and diet management are really important.
@@adde65 sounds like you got some good doctors! I find they usually just recommend the Pharmaceuticals with disregard for the long-term side effects
I’m fat and this doesn’t work. What should I do please.
Why so fast?
That was way too fast with no pause to properly practice the other side.
Thank you so much for your feedback. We have created a new video which is hopefully more detailed for you as the 'how to release the diaphragm properly' is a summary video. Here is the link to the new video: ruclips.net/video/m39kwwfYUH4/видео.html
We look forward to hearing your thoughts :)
It’s not her fault that you’re a bit slow