Breathing & Stability Control Exercises
Controlled breathing and stabilisation exercises play an important role in recovery and performance. Proper diaphragmatic breathing supports core activation and spinal stability.
These exercises can improve posture, reduce stress, and enhance movement control.
Breathing patterns are often overlooked in rehabilitation, yet they are foundational to long-term recovery.
If you’re recovering from injury or dealing with chronic tension, our physiotherapy team can guide you through safe and effective techniques.
Box Breathing
Box Breathing:
- Breathe in through your nose for four seconds.
- Hold for 4 seconds.
- Breathe out of your mouth for 4 seconds.
- Hold for 4 seconds.
- Repeat as instructed by the practitioner
Relieving Positions:
- Sitting at a desk/table, with your head supported by pillows on the table.
- Standing, bracing arms on the table.
- Standing, bracing arms on knees.
Remember to let your stomach rise gently on inhalation.
Quadruped Stabilisation
Get into a hands-and-knees position with one or both knees placed on a padded mat. Alternate lifting your opposite arm and leg while keeping your trunk steady. Hold and slowly return.
Prone Plank
Lay face down on the mat with your elbows and forearms on a pad or mat. Be sure your elbows are directly below your shoulders. Lift your body off the floor until your head, hips and knees are in a straight line. Keep your feet and elbows steady. Hold and slowly return.