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Exercise handout — move better, feel better.

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Supine Diaphragm Breathing

BeginnerMobilityTier T0

Lie on your back and practice diaphragmatic breathing. The most relaxed position for learning proper breathing mechanics.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

none

Home Options

  • bodyweight

No equipment? Try: Pillow under knees for comfort

Dosage

1

Sets

120 sec

Reps / Time

0 sec

Rest

slow and relaxed

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with knees bent and feet flat
  • Place one hand on your upper chest
  • Place other hand on your belly below ribs

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Breathe in slowly through your nose

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Feel your belly hand rise first

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Chest hand should stay relatively still

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Exhale slowly and feel belly fall

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Repeat with awareness of hand movement

Breathing

  • Inhale 4 counts
  • Exhale 6 counts

Form Cues

  • Belly rises first
  • Chest stays quiet
  • Slow and controlled
  • No forcing

Common Mistakes to Avoid

  • Chest rising before belly
  • Breathing too fast
  • Holding tension
  • Not fully exhaling

Safety Information

Very safe. Stop if dizzy from over-breathing.

Progressions

Extend exhale duration or add pause after exhale

Regressions

Place a light book on belly for feedback

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.