Brian LeRiche, PT, DPT, CSCS’ Post

Are you breathing the right way? 🤔 Most of us make subtle mistakes in how we breathe that can lead to back pain, pelvic floor issues, and even a weaker core. Here’s what often goes wrong: 1️⃣ Only expanding the ribcage without letting the abdomen move. 2️⃣ Holding tension in the pelvic floor instead of relaxing it. 3️⃣ Overcontracting the core during exhalation, which can strain muscles over time. ✨ Better breathing = a healthier, pain-free life. 💬 Let us know in the comments which mistake you’ve been making and how these tips help. 🎥 Want the full breakdown? Watch the complete video on YouTube for more insights and step-by-step guidance here: https://lnkd.in/gaY4suft #OptimalBreathing #CoreStrength #HealthyAging #PelvicFloorHealth

(Most of your joint pain after workouts is due to improper warm-ups this doesn't mean you should skip your sessions, but a proper warm-up is essential! you should prioritize: -Dynamic stretches to increase blood flow to your muscles -Joint mobility exercises to prepare your body for movement -A gradual increase in intensity to prevent shocks to your system -Not rushing through your warm-up, giving your body time to adjust Incorporating effective warm-ups will protect your joints and enhance your performance! :)

To improve the probability of improved physical, mental and emotional performance in the 2nd half recovery breathing during half time is key. When the heart rate and respiratory are high that signals stress which can be measured with HRV. The fastest way to get back to baseline (for acute recovery) is via recovery breathing protocols: Recovery breathing at half time provides an opportunity to: 1️⃣Lower the heart rate – conserves more energy 2️⃣Lower respiratory rate – it makes breathing more efficient because with every breath 150 ml get stuck in dead space (upper chest, throat area) 3️⃣Improve HRV – body moves more into a parasympathetic state and the player has a longer time in a more rested state This will also enable players to be able to focus their attention better to what the coach says during half time😀 To sign up for our Masterclass Recovery breathing for football on December 3 click on the link below https://lnkd.in/d26cbppe

Struggling with Low Back Pain? If you’re spending long hours in an office chair, you’re not alone—and that discomfort can be a real challenge. But don’t worry! Here are a handful of exercises you can easily incorporate into your daily routine to help alleviate some of that pain: Glute Bridge Holds – Strengthens your glutes and supports your lower back. Bird Dogs – Enhances stability and engages your core. Bar Hangs – Great for decompressing the spine and improving grip strength. Couch Stretch – Opens up tight hips and quads for better mobility. Neck CARs – Improves neck mobility and reduces tension. Incorporating these exercises can make a significant difference in how you feel throughout the day. Don’t let low back pain hold you back—start moving towards relief today! What exercises have you found helpful? Share your tips below! 💪 #BackPainRelief #Wellness #HealthyHabits #OfficeHealth #FitnessTips

Unlocking Hip Flexors: Relieve Pain and Increase Mobility Learn how to release tension in your hip flexors and improve your mobility with this simple exercise. Join us as we demonstrate the proper technique and share tips for getting the most out of this stretch. Say goodbye to hip discomfort and hello to greater flexibility! #HipFlexorStretch #PainRelief #MobilityExercises #StretchingRoutine #HipMobility #JointHealth #FlexibilityTips #HipDiscomfort #FitnessGoals #HealthyLiving

Finish your stretching routine with some deep breaths to relax and oxygenate your body. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. . . . . . #njinstituteforpainrelief #njifpr #backpain #painmanagement #sufferingfrompain #painreliefoptions #chiropracticadjustment #physicaltherapy

🔴 BREATHING 🔴 Involuntarily, rythmically, silently: every day you breathe 12.5 thousand litres of air. This figure is significantly less if you are unfit, but you knew that already. You exhale so many molecules of oxygen on a daily basis that in all likelihood, you will have expressed at least one molecule from the breath of every person that has ever existed. In this sense, our existence is eternally atomic. Your diaphragm is an incredibly well designed piece of kit. It’s a dome-shaped sheet of muscle which sits, at rest, curved upward into the chest cavity. Upon inhalation, it pulls down on the lungs and draws breath into the body. This process is assisted by your intercostal muscles and serratus anterior; both of which sit laterally around the rib cage. Surrounding your lungs is a whole mini-verse operating at a different air pressure to the rest of the world, known as the pleural cavity. It’s a minor differential, but one which is vital for efficacy of getting oxygen to both body and brain. Take a moment today to take a breath and appreciate the 7.3 million breaths you’ll take this year. Some things are just much bigger than you, aren’t they? Breathtaking. #redrehabilitation #RehabPilatesLondon #exerciseismedicine #movementformentalhealth #ScarlettRoberts #ReformerPilatesTowerBridge #PilatesTowerBridge #TowerBridgePilates #ClinicalPilates

(Most of your joint pain is caused by improper warm-ups this doesn't mean you need to spend hours stretching, but an effective warm-up is crucial! you should prioritize: -Dynamic stretches to increase blood flow to muscles -Targeted mobility exercises for the joints you’ll use -Gradual intensity increases to prepare your body for work -Adequate time to focus on areas of tightness or tension Improving your warm-up will protect your joints and enhance your overall performance! :)

Proper breathing is a lot different than you think When your body has good enough alignment, your entire chest and abdomen expand when you breathe. Do you find that you are consciously having to breathe properly? Do you lift your shoulders as you breathe because that is a sign that your chest is stuck and you have to use force to get the air in and this type of difficult breathing results in stress and anxiety? When you have ABC care you will not need to use this extra effort unless you are really exerting yourself. All of this requires no special breathing techniques, it just happens automatically starting from the first correction because the chest and ribs are moving more freely. #chiroprator #chiropractors #backpain #adjustment #posture #crack #backproblem #neckpain #chiropracticadjustment #sciatica #lowbackpain #backpainrelief #breathing #asthma #copd

Breathing is a function controlled by the autonomic nervous system and is also under volotional control. Breathing exercises are a form of exercise which can improve the overall efficiency at which the lungs function. Benefits of breathing exercises include a variety of health-related reasons. eg: to enhance the respiratory system by improving ventilation; strengthening respiratory muscles; make breathing more efficient; and for relieving stress and anxiety. #BreathingExercise #Healthylungs #Cardiopulmonary