Diaphragm exercises

[ncspear]

Hi,

Does anyone have any decent 'dry' diaphragm and chest flexibility exercises they could share with me? Am trying to work on my RV to get past a 'brick wall' in my depth training, and i dont always have a buddy to do depth training with.
Thanks in advance.

 

[Dartfisher]

Have you tried an apnea walk? I know some athletes that do it religiously.

 

[ncspear]

Hi, yes i regularly do co2 tolerance and o2 deprivation exercises, although what i really need are some 'dry' diaphragm exercises to increase its flexibility so to reduce my RV, as i am sure that is what is impeding my next depth goals.

 

[cdavis]

Two primary exercises

1: Diaphragm stretch, has a yoga name I can't reproduce. Lay down, relax, exhale,then pull your diaphragm in and up. You end up looking like a starving African if you are doing it right. Hold for a few seconds. Repeat as long as possible without inhaling, exhaling additional air each cycle. Do it often and pretty soon you will be able to reach inside the rib cage and touch the inside surface of your lower ribs. Your lady will think you are very odd.

2. intercostal stretch, has another name I don't know. Stand straight up, palms together, arms straight up over head, inhale to the max and hold it, then bend sideways. You will feel a strong stretch in you upper and middle ribs. Repeat as long as you feel like it. Over time the degree to which you can bend increases and that is supposed to indicate increased rib cage flexibility.

The diaphragm stretch will make a huge difference in your RV. The intercostal stretch is hard to measure apnea progress, but, since I started, I'm diving deeper, so maybe it works.

Connor

 

[ncspear]

Thanks bud. they sound ideal. I figured it would be something like that but its good to hear that it works from someone else.
Im used to getting funny looks whilst doing breath hold exercises, so nothing new there!

 

[sgnips]

Two primary exercises

1: Diaphragm stretch, has a yoga name I can't reproduce.
Connor

Uddyana Bandha
once you're confident with it you can try Nauli, which is really great

another great exercise is Kapalabhati

Also: Prana Mudra (involves your thoracic muscles) and Bhastrika with almost all of its variants

a period of yoga breathing technique is suggested before these ecesercises, or you won't get their benefits in full