The DIAPHRAGM LOCK EXERCISE is going to lengthen, strengthen, correct, and stabilize your spine and change your relationship with your body. If you find your back tight, achy, inflexible, weak, or poorly postured, definitely start practicing the full 3-Lock Mountain exercise and learn each of the Locks in detail (Playlist link below). Remember that since this is a posture video, the 3LM LOGO is BLUE. I am reworking my thumbnails to be color coded so it will be easier to identify which videos are posture and which are pain, stress, general wellness, or product reviews. Let me know if this is helpful for you.🌸 The Diaphragm Lock is a multi-step corrective exercise specifically to lengthen, strengthen, stabilize, and correct. The steps include:
1. Contracting or tightening the diaphragm/upper abdominals
2. Micro-crunch to stabilize the back and prevent the ribs from coming up or forward
3. Flare the ribs laterally (not forward or up) to stretch the spine/back and strengthen the intercostal muscles (Expanding the ribs for the Diaphragm Lock is different than the traditional "flaring" of the ribs. You don't push your chest or ribs forward. The micro-crunch sets the ribs up to stay down and stabilized while expanding the ribs laterally to provide a deep internal micro-stretch for the spine. This step should not get in the way of exhaling fully as once you become skilled at it, you will find it actually strengthens the exhalation rather than preventing it-watch the Postural Breathwork video for more info-link below)
4. Lift the sternum to lengthen, straighten, and correct spinal compression and/or rotations
5. Drop the scapula to correct the shoulders and set the neck and head up for the Throat Lock
For a posture assessment, contact me at: theposturespecialist@gmail.com
You can also Direct Message me on Instagram @theposturespecialist
or my FB page at- theposturespecialist.com
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If you are new to my channel or new to corrective posture therapy:
🔹START HERE: Posture Basics:
🔹3-Lock Mountain Playlist:
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🔷MORE USEFUL videos to watch:
☑️Breathwork Playlist:
☑️Counter-pain Strategies Playlist:
☑️Product Reviews Playlist:
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fuseaction=donorDrive.participant&participantID=2678.
🌸 I would love to partner up to build clean water wells 🌸
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CHECK OUT my devotional photography blog, if you are interested in scriptures, hearts in nature and nature photos, at:
MAIN SONG IN VIDEO IS PART OF AN ORIGINAL CALLED "His Love Can Make Us Whole" All rights reserved. The three other songs are royalty free songs and I am very thankful to the artists who wrote them and is allowing creators to use them free of charge.🙌
Happy Posturing!!
Ashley Osier/The Posture Specialist/TPS
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