Improve Core and Diaphragm Health
- Sara Becker, PT, DPT
- Apr 2
- 4 min read
When it comes to building a strong, stable body, the diaphragm is often overlooked. This powerhouse muscle is essential not only for breathing but also for core stability, posture, and overall movement efficiency. By focusing on diaphragm stretching exercises, core stability and strength exercises, and proper breathing mechanics, you can enhance both your fitness performance and daily well-being. Let’s dive into how to exercise your diaphragm and improve core function.
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Understanding the Diaphragm: How Does it Work?
The diaphragm is a dome-shaped muscle that separates the chest from the abdomen. It plays a vital role in respiration by contracting and relaxing to regulate airflow. But it does more than just help you breathe—it contributes to spinal stability, supports internal organs, and affects nervous system function. The phrenic nerve supplies the diaphragm, controlling its movement and function. By strengthening and releasing tension in this muscle, you can improve posture, alleviate pain, and enhance breathing efficiency.
Diaphragm Strengthening Exercises
1. Diaphragmatic Breathing
Lie on your back with one hand on your chest and one on your abdomen.
Inhale deeply through your nose, focusing on expanding your belly rather than lifting your chest.
Exhale slowly through your mouth.
Perform 10 slow breaths, ensuring proper diaphragm contraction vs relaxation.
2. Balloon Breathing
Inhale deeply through your nose and exhale forcefully into a balloon.
This strengthens the diaphragm and enhances core stability.
Repeat for 3-5 breaths per set.
3. Resistance Breathing with a Straw
Breathe in normally and exhale slowly through a straw.
This increases diaphragm engagement and control.
Perform for 1-2 minutes.
Diaphragm Release Techniques
Tension in the diaphragm can lead to dysfunctional breathing, poor core activation, and even trigger points in the surrounding muscles. Try these techniques to release your diaphragm:
1. Manual Diaphragm Release
Place your fingers just below your ribcage.
Apply gentle pressure while taking deep breaths.
Hold for 30 seconds and repeat as needed.
2. Diaphragm Stimulator Exercise (Foam Rolling)
Lie on a foam roller positioned under your mid-back.
Extend your arms overhead and take deep breaths to open up the diaphragm.
Hold for 1-2 minutes.
3. Pelvic Tilts with Breathwork
Lie on your back with knees bent.
Inhale and gently tilt your pelvis back to flatten your lower back.
Exhale and return to neutral.
Repeat for 10 reps.
Core Stability Workout for Diaphragm and Core Health
1. Dead Bug Exercise
Lie on your back with arms extended and knees bent at 90 degrees.
Lower one arm and the opposite leg while maintaining core engagement.
Alternate sides for 10 reps.
2. Plank with Controlled Breathing
Hold a forearm plank while taking slow, deep breaths.
Maintain engagement for 30-60 seconds.
3. Bird Dog
Start in an all-fours position.
Extend one arm and the opposite leg while maintaining a neutral spine.
Hold for a few seconds, then switch sides.
Repeat for 10 reps.
Why Core and Diaphragm Health Matters
A strong, functional diaphragm supports deep, efficient breathing and enhances overall core stability. Stability core exercises combined with targeted diaphragm muscle exercises can improve athletic performance, reduce pain, and enhance posture. Understanding what nerve supplies the diaphragm and how to release the diaphragm when it’s tight is crucial for optimal movement and well-being.
The Releaseology Difference: Heal Faster, Move Better
At Releaseology, I take a holistic approach to improving your core and diaphragm health. I assess how your diaphragm moves and works in relation to other movements. Many clients need diaphragmatic releases as many of us (myself included) do not breath correctly. I also have several hands-on techniques to improve diaphragm expansion, movement, movement in between your ribs and more to ultimately make diaphragmatic expansion so much easier. I can also use the dolphin neurostim and vagus nerve techniques to improve breathing rate as well. I don't charge any "add-on" prices for ANY of my services, as you pay me for my time and expertise.
If you're ready to take your core stability workout to the next level, book a session with me today and experience the Releaseology difference!
Any of these services will include an assessment and evaluation into your core stability or book a consultation below
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Medical Disclaimer
The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
More from Releaseology
Don't forget to check out other resources on my site! You can book a session with me here, find a list of conditions I treat here, find more about me here, learn how to regulate your own vagus nerve and nervous system here and read more on my blog here. Lastly, follow me on my social channels: Facebook, Instagram, YouTube and TikTok!
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