PathFIT 1 Breathing and Bracing the Core PDF

PathFIT 1 Breathing and Bracing the Core Breathing is the process of bringing air into the lungs and releasing it (discharging) from the diaphragm or lungs. Moving air into and out of the lungs during breathing allows for gas exchange with the internal environment, pri...

PathFIT 1 Breathing and Bracing the Core Breathing is the process of bringing air into the lungs and releasing it (discharging) from the diaphragm or lungs. Moving air into and out of the lungs during breathing allows for gas exchange with the internal environment, primarily to remove carbon dioxide and inhale oxygen. Here is our diaphragm the whole abdomen and the back part of our body when you inhale it must be expanded at the back portion of the body same in front of the body including the abdomen. How can appropriate breathing be tested or performed? Okay lets start with the lying position…. Procedure:  Choose a comfortable seated position.  Breathe in and out through your nose.  Count during each inhale and exhale to make sure they are even in duration.  You can add a slight pause or breath retention after each inhale and exhale if you feel comfortable. (Normal breathing involves a natural pause.)  Continue practicing this breath for at least 5 minutes. Note: It should enlarge as you inhale. It gets smaller as you breathe out. Using your nose to breathe in is important... and when you use your mouth to exhale. Now, while you breathe, keep your shoulder still and just concentrate on your lower back and diaphragm. Bracing the Core: When performing the exercise, focus on your core. This time, when lying down, when you brace your core, the force must come from the center. Next, push on your diaphragm. Always use this portion of your body. “brace your core” or “engage the abs?” Perform the breathing practice while lying on your back (8cts.) Okay engage sir strengthen your diaphragm….. Okay this time I want you to inhale without moving your diaphragm…..inhale….. exhale…inhale….exhale…..that’s how you do bracing the core…. Remember when you inhale your air must be in the diaphragm including the lower back of your body…..and remember when you engage in performing different type of exercise your core must be strengthen….. Next Dead Bug Series Is a kind of non- locomotor motions that support improvement and effectively develop core and stability in the body. Dead bug….. A dead bug appears like this The dead bug series has various variations in which the legs are raised up and the arms are bent and raised up. * arms raising upwards; * legs raising upwards (Right and Left); * Ipsilateral position and * contra lateral positions…. Procedure: Allow your arms to extend behind your ears as you do the supine position. Raise your right leg first, then your left. Raise your legs as high as you can; when you lower them, count to 8 as slowly as you can while keeping your legs raised. Use the same method as in the right foot to continue in the opposite foot. You must brace your core and raise only your legs, keeping them pointed upward. Do not lift your butt. Remember not to drop or drag your foot, but carefully lower it this time as you must combine your Left and Right foot for an additional 8 counts or repetitions. Ipsilateral position (SAME SIDE) Alternately, you can raise your left foot and left arm this time, then reverse and do the same with your right foot and right arm.….. Our final iteration of the dead bug series is the contra lateral position This time while lying flat, elevate your right foot, followed by your left arms. You must activate your core muscles each time you complete the dead bug series. References: PathFit 1 Lesson 2B Northwesthern Mindanao State College of Science and Technology.