How To Perform 90/90 Wall Balloon-Breathing

Are you looking for a way to improve your joint function, posture, and respiratory patterns? Then look no further than 90/90 Wall Balloon-Breathing! This revolutionary technique combines the power of physical therapy with strength and conditioning exercises to promote optimal core stability. It’s designed to help people with tight hip flexors, rounded shoulders, flat feet, poor posture, breathing pattern disorders or fight-or-flight tendencies achieve improved range of motion.

The exercise involves lying in a supine position against a wall while lifting one knee up towards the chest and exhaling as if blowing up a balloon through the nose. From there you shift your hips into an anterior tilt while maintaining neutral pelvis position around the zone of apposition until reaching peak expiratory flow rate. You then switch sides by bringing both knees together before repeating on the other side with left hand holding onto right knee and vice versa. With this exercise you will be able to target your abdominal wall muscles (transversus abdominis) as well as diaphragm activation which is key for proper breathing mechanics during performance training sessions or everyday life tasks such as bench press or squat university apts!

Instructions:

Begin the 90/90 Wall Balloon-Breathing exercise by facing a wall, with your feet hip-width apart and flat on the floor, knees bent at 90 degrees.

Reach up with both hands and hold each side of the wall at shoulder height, keeping your elbows bent at 90 degrees as well.

Now, imagine a balloon tied around each hip and focus on creating tension in the muscles of your pelvis by tilting your hips forward. You want to create an anterior pelvic tilt that feels like you’re pressing the front side of your pelvis into the wall.

Feel both sides of your rib cage expanding away from your pelvis and down the wall. As you do this, make sure to keep your thoracic spine in a neutral position and avoid rounding your shoulders or neck.

Now, take a deep breath through your nose and imagine it slowly blowing up the balloons tied around each hip. Feel your abdominal muscles engaging as you inhale and expand the balloons further, feeling your pelvis tilt even more forward.

When you reach your peak inhalation, pinch the balloon to hold the breath in. Maintain this position for 10-20 seconds.

Then, exhale slowly through pursed lips until all the air is out of the balloons and your ribs and pelvis return to their neutral positions.

Repeat the exercise for a total of 3-5 cycles, making sure to actively focus on the movement of your body through each breath. Afterwards, take some time to notice how it feels in your hips and lower back when you stand up straight again.

Q: What are 90/90's, and how can they help me?

A: The 90/90 exercise is a simple yet effective technique that can dramatically improve one's strength, body awareness, and even mental health. This ancient form of exercise involves standing against a wall in a 90/90 position – with your knees and hips bent at 90 degrees. By performing a series of movements with your body, you can help to realign and balance the skeletal structure in order to reduce pain and restore proper motor control. The exercise also encourages diaphragmatic breathing, allowing the chest wall to remain relaxed while releasing tension from the upper body. In short, this exercise can be an invaluable asset in improving your physical and mental wellbeing.

Q: What other benefits does Balloon-Breathing provide?

A: As one performs the 90/90 exercise, they should use a technique known as ‘Balloon-Breathing'. This involves blowing up a balloon to expand their hips before pressing it against the wall using their own body weight. Not only does this help to properly align the pelvis, but it also assists in activating the glutes and creating a feeling of safety and security within the body. Furthermore, utilizing Balloon-Breathing encourages an individual to focus on exhaling during movements which can be beneficial for relieving stress from the upper body.

Q: How do I start incorporating this type of breathing technique into my routine?

A: Before attempting any exercise, it is best to consult a medical professional and make sure that you are able to safely perform the exercise. Once there are no restrictions on your activity level, aim to incorporate 90/90's into your daily routine. Start off by performing the exercise for 10-15 minutes a day, 3-4 times per week, and gradually increase the time spent doing it. Focus on inhaling deeply through your nose and exhaling out of your mouth for each movement before using the Balloon-Breathing technique to help relax the chest wall.