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Breath-a-Cizer Standing Exhale With Forward Round

BeginnerMobilityTier T2

A standing forward round with a small handheld breath device. You hold it at the base of your ribs, exhale through the straw while rounding forward like a roll-up, and keep the pinwheel spinning.

Targets: Spine Chain (Full 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

No equipment needed

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with the legs parallel and hip-distance apart, shoulders wide on the back over the hips and the hips over the heels.
  • Hold the Breath-a-Cizer's handle in both hands at the base of the ribs with the elbows bent out to the sides, the short straw fitted toward the lips, and place the lips around the straw before beginning the round.
  1. A woman stands tall facing slightly right, holding a small handheld pinwheel device in both hands at the base of her ribs, elbows bent out; her lips rest on the short straw.

    Step 1 of 5

    Stand tall with the legs parallel and hip-distance apart; hold the device handle in both hands at the base of your ribs, elbows bent out to the sides, lips placed on the straw.

  2. She curls forward segment by segment, head and arms lowering toward hip height while she breathes out through the straw, the device down with her hands.

    Step 2 of 5

    Exhale through your mouth into the straw as you round forward like a standing roll-up, letting the exhale keep the pinwheel spinning.

  3. She hangs in the fully rounded forward position, arms and device low, still exhaling through the straw to keep the pinwheel turning.

    Step 3 of 5

    Stay rounded forward until you have fully exhaled, keeping the pinwheel spinning or exhaling for up to thirty seconds.

  4. She rolls up through the spine to the tall stand, the device returning to the base of her ribs, lips still on the straw.

    Step 4 of 5

    Inhale through your nose and roll back up to the tall stand to repeat.

  5. A woman stands tall facing slightly right, holding a small handheld pinwheel device in both hands at the base of her ribs, elbows bent out; her lips rest on the short straw.

    Step 5 of 5

    Stand tall with the legs parallel and hip-distance apart; hold the device handle in both hands at the base of your ribs, elbows bent out to the sides, lips placed on the straw.

Breathing

  • Inhale through the nose; exhale through the mouth into the straw while rounding forward, staying rounded until the exhale completes, then inhale to roll up.

Safety Information

Warning: check with your clinician first if you get dizzy or take regular medicines. Keep the round smooth and unhurried. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.