Office Location: 1817 S Main Street, Suite 10 SLC, UT 84115 | Phone 801 . 859 . 4142
Align Integration & Movement
  • Home
  • Work with Me
    • Request an Appointment
    • Rates & Insurance
    • Orthopedic & Pelvic Health Physical Therapy
    • Visceral Manipulation
    • Biofield Tuning®
    • Restore Room: Enhance your healing with Whole Body Vibration & The Vitalizer Chi Machine
    • NeuroKinetic Therapy™
    • Nutritious Movement™
    • Workshops
    • Testimonials
    • Resources
  • Blog
  • About Me
    • About Me
    • My Philosophy
  • Store
  • Podcast

Breathing 

  • Child's Pose Breathing.  2 minutes.  1-2 times a day.
  • Crocodile Breathing.  2 minutes.  1-2 times a day.
  • Diaphragmatic Breathing for Core Function
  • Nasal breathing.  Keep your mouth closed and only breathe with your nose.
  • How to generate appropriate intra-abdominal pressure.  Do 3-5 breaths filling abdominal canister: back, sides and front 5 times a day. Do not force the breath; direct the breath. 
  • Silent Breathing. 3 minutes.  Plug ears so you can't hear inside your head.  Adjust your breathing so you don't hear the breath in/out.
  • Functional Breathing.  Nasal Breathing.  Exhale is 2x longer than inhale: ex. inhale 2 seconds, exhale 4 seconds.
  • Propped Breathing:  place a rolled yoga mat under your shoulders and a yoga block under your head.  You are propping this way so that the ribs can rest against your abdominal wall.  This gets your diaphragm in a better position for breathing.
  • Ribcage Breathing

Static Positional Releases & Spinal Movement Release

  • Psoas Release with Bolster. 5 minutes 1-2 times a day.
  • Psoas Release and Wim Hof Breathing
  • Back and Hip flexor release on yoga block.  5 minutes 1-2 times a day.
  • Hip Release and Leg Lower 
  • Spinal Rotation Release

Reeducation

  • Standing Alignment
  • Pelvic Drop
  • Exhale on Effort.  During your transition times: getting out of bed, sit to stand, bending down to pick something up, start  your exhale using: "shh", "hiss" or "blowing out through a straw".  This will activate the shortening contraction of the abs and pelvic floor.  Do not force or push the exhale; the muscles should be moving toward the spine, not away.

  • Bending & Lifting
  • How to relax your quads in standing
  • Mini Squat with Breath
  • Stepping Lunge with Breath
  • Split Kneel to Jump with Breath
  • Sitting Alignment
Office:  1817 S Main Street, Suite 10 | SLC, UT 84115
Located in the Forrester Office Complex


ALIGN integration | movement, PLLC.  All rights reserved.
@2012-2023
​Medical Disclaimer        Privacy Policy & Terms of Use
Good Faith Estimate
​

Contact:  Susan McLaughlin, PT 801.859.4142
susan@alignforhealth.com