Week 2 - Day 3

Drill 2: Supine Diaphragm Reset with Reach

Setup

  • Lie on your back with knees bent, feet flat on the floor.
  • Arms reaching straight up to the ceiling.

Instructions

  • Inhale deeply into the ribs.
  • Exhale and gently reach toward the ceiling while maintaining rib control.
  • Return to the starting position.
Sets: 2 – 3
Reps: 8 – 10 slow reps
Breath: Exhale during reach, inhale to return
Rest: As needed

What to Feel

  • Activation of core and ribcage stability.

What to Avoid

  • Flaring the ribs or arching the back.

Red Flags

  • Pain or discomfort in the shoulders or ribs.

Regression

  • Reduce the range of motion if needed.