Wall Baby Breathing

oec:wall-baby-breathing

A supine developmental breathing drill performed with the feet against a wall to facilitate posterior pelvic tilt, rib cage depression, and deep core activation.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: 90-90 Wall Breathing, Wall Happy Baby Breathing, PRI Wall Baby

How to do it

Setup

Lie flat on your back with your feet flat against a wall, positioning your hips and knees at approximately 90-degree angles.
Rest your arms extended toward the ceiling with soft elbows or resting gently by your sides.
Gently drag your heels downward on the wall without moving them to feel your hamstrings engage, letting your tailbone curl slightly off the floor while keeping your lower back flat on the mat.

Movement

Inhale deeply through your nose for a count of three to four seconds, directing air into your upper back and sides of your rib cage.
Exhale fully through your mouth for a count of six to eight seconds, feeling your ribs depress and sink down toward your pelvis.
Pause and hold your breath out for two to three seconds while maintaining abdominal engagement.
Inhale again through your nose while keeping the ribs anchored down, repeating for the desired number of breath cycles.

Breathing

Inhale quietly through your nose into the back of your ribs, then perform a slow, complete, fogging exhale through your mouth to fully empty the lungs.

Cues

Heels pull down to tuck the pelvis.
Exhale until you feel your ribs drop.
Keep your lower back flat against the floor.

Common faults

Lifting the lower back off the floor into lumbar extension.: Pull down with the heels to posteriorly tilt the pelvis and keep the lower back in contact with the ground.
Breathing into the neck and chest rather than the posterior rib cage.: Relax the shoulders and consciously direct the inhalation into your back and sides.
Incomplete exhalation.: Exhale gently until all air is expelled and you feel the deep abdominal wall firmly contract.

Safety

Do not strain or bear down forcefully; keep the breath controlled and relaxed.

Muscles

Transversus abdominis prime mover
Internal oblique prime mover
Rectus abdominis synergist
Hamstrings synergist
Multifidus stabilizer

Joints

Lumbar spine: Isometric stabilization
Hip: Isometric stabilization
Knee: Isometric stabilization

Details

Movement: Anti-extension
Modality: Rehabilitation, Mobility, Calisthenics
Mechanics: isolation
Force: static
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: Wall
Record: Repetitions; or Duration
Load: bodyweight

regression of Dead Bug
regression of Supine Toe Tap

Sources

wger: Wall Baby Breathing (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

wall-baby-breathing.json