Breathing bridge

This positional breathing exercise strengthens your diaphragm, core and glutes while releasing your hip flexors to establish an optimal rib cage and pelvis position for better overall posture.

This is the starting position all of my athletes use to train their breathing and set their posture.

Begin on your back with your knees bent and feet on the floor, hip distance apart. Place a foam yoga block, foam roller or rolled towel between your legs to engage your inner thighs and avoid your hips externally rotating and knees splaying out. Place your hands on your lower ribs so you can feel them moving in and out horizontally with each phase of your breath.

You want to avoid upward movement of your rib cage while breathing, and you shouldn't feel any stress or tension in your jaw, neck or shoulders.

Exhale fully, drawing your lower ribs in toward each other, feeling your core turn on and your ribcage move downward. At the end of that exhale, without breathing in yet, tuck your tailbone, flattening your low back and lifting your hips approximately 3 or 4 inches off the floor.

Avoid arching your low back. Maintaining the bridge posture, inhale, trying to expand your ribs out to the sides.

Hold this position using the strength of your core and glutes, taking five long, deep breaths, focused on horizontal rib movement. Repeat for a total of two sets of five breaths.

Adding these five simple exercises to your daily routine will help improve your posture, reduce neck pain and backaches and boost your overall health and wellness.