Podcast
Questions and Answers
What is breathing?
What is breathing?
The process of bringing air into the lungs and releasing it from the diaphragm or lungs.
What should be done to test or perform appropriate breathing?
What should be done to test or perform appropriate breathing?
Choose a comfortable seated position, breathe in and out through your nose, and count during each inhale and exhale.
Breathing should enlarge as you inhale and get ______ as you breathe out.
Breathing should enlarge as you inhale and get ______ as you breathe out.
smaller
What must be focused on when performing exercises in conjunction with breathing?
What must be focused on when performing exercises in conjunction with breathing?
How should the legs be positioned when performing the dead bug series?
How should the legs be positioned when performing the dead bug series?
The dead bug series involves only raising the arms.
The dead bug series involves only raising the arms.
Match the following components of the dead bug series:
Match the following components of the dead bug series:
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Study Notes
Breathing and Bracing the Core
- Breathing involves inhaling oxygen and exhaling carbon dioxide via the diaphragm and lungs.
- During inhalation, the diaphragm, abdomen, and back expand.
- Proper breathing involves even inhalation and exhalation durations through the nose, with optional breath retention. Practice for at least 5 minutes.
- Maintain still shoulders while focusing on diaphragmatic and lower back movement.
- Core bracing during exercise involves engaging the abdominal muscles, generating force from the center, and pushing on the diaphragm.
Dead Bug Series
- A non-locomotor exercise improving core stability.
- Variations include: arms raised, legs raised individually (right then left), ipsilateral (same side arm and leg raised), and contralateral (opposite side arm and leg raised) movements.
- Procedure: Begin supine, arms behind ears. Raise one leg, then the other, as high as possible. Lower slowly, counting to 8. Repeat on the other side. Maintain core engagement, keeping the buttocks on the ground. Don't drop or drag feet.
- Ipsilateral: Raise the left foot and left arm, then right foot and right arm.
- Contralateral: Raise right foot and left arm, then left foot and right arm.
- Activate core muscles throughout the exercise.
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