Скачать или смотреть How to Perform 90/90 Breathing with Hip Lift

90/90 breathing is a technique to help you brace better during exercise – this one has helped me tremendously too. 💪 It's perfect for your pre-workout routine or corrective exercise program for anterior pelvic tilt!

Benefits of diaphragmatic breathing:

Improves posture and core stability
Promotes physical balance and reduces the risk of injury
Improves your oxygen delivery, which provides more energy to your muscles during exercise
Helps relieve stress and anxiety

How can this help with anterior pelvic tilt?

People who are in anterior pelvic tilt are extended at the lumbar spine and externally rotated (or flared) at the ribs. They need flexion of the pelvis and internal rotation of the ribs to help get their system back to neutral. Respiratory dysfunction may also be caused as a result of the anterior pelvic tilt due to rib flare caused by the tight muscles, this puts the diaphragm in a disadvantageous position (stuck in an “inhalation state”). This restricts expansion of the diaphragm, particularly expansion at the back since the posterior mediastinum becomes compressed.


So this exercise places your body in a neutral position which allows the diaphragm to open up and expand correctly. The hamstrings must do its job properly (posteriorly tilt the pelvis) so the internal obliques can do its job properly (depress and internally rotate the ribs) to help with proper alignment in the torso to allow for non-compensatory breathing.


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