You can stabilize your torso during Pilates exercises using a lateral breathing technique, according to Ellie Herman, author of "Ellie Herman's Pilates Props Workbook." While the front of your ribcage stays closed in this corseting technique, the back ribs open, allowing your lungs to expand laterally, says Herman.
Identification
Lateral breathing involves allowing the back of your ribcage to expand during the inhale portion of a breath. When you take a shallow breath, your ribcage might not expand at all. During a deep inhale, you can expand your belly and lower ribcage, or you can choose to open the space between the back ribs so that you expand higher in your ribcage.
Method
Lie on your back with your head and spine supported on a foam roller. The lack of support under the back of your ribs will accentuate their movement as you breathe. Inhale deeply, feeling your back ribs drop a bit toward the floor. Exhale and try to expand those ribs wide during your next breath. Pretend that you are wearing a corset, so that your belly cannot expand. Try breathing again and you might notice that the back and sides of your ribcage feel like they are stretching with each breath.
Effectiveness
Your abdominal muscles support your lower back; when you allow your belly and lower ribcage to open widely during an inhale, you have less support available, according to the Pilates Pro website. Although belly breathing can be calming, it does not promote movement between your individual ribs. Lateral breathing requires flexibility between each rib, allowing your entire ribcage to expand and contract. This facilitates enhanced lung capacity, according to Pilates Pro.
Advanced
Lateral breathing can enhance your abdominal exercises, according to Herman. While seated, try wrapping a flex band around your torso, just under your bust line. Crisscross the ends in front of you, holding them in your hands. Pretend you want to zip up a tight dress. Draw your ribs in as you exhale all of the air out. Pull the flex band taut. Imagine wearing a corset that keeps your lower ribs drawn together. As you inhale, the corset will allow your mid and upper ribs to open, expanding your upper back. You should feel the flex band pressing against these areas as you practice lateral breathing.
Results
With the band around your ribs, try rotating your torso during your exhale. You might find that you are able to tighten the band even more. Over time, your rib cage will sit in a tighter profile, even though you can expand it to breathe deeply. Use this technique to help you stabilize during your advanced Pilates exercises.
References
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
- Pilates Pro: Pilates Breathing: Why and How
