spine core
Diaphragm exercises
Breathing mechanics and pressure regulation.
30
Exercises
11
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
360 Breathing (Hands on Ribs)
Learn to expand your ribs in all directions like an umbrella. This is the foundation of thoracic mobility and posture.
Cat-Camel (Cat-Cow)
Alternate between arching and rounding your back on all fours. This gentle motion lubricates your spine and reduces stiffness.
Cat-Camel (Full Spine Wave)
The classic spine mobility exercise that moves each segment of the spine sequentially. Wakes up the entire spine chain and lubricates the joints.
Cat-Cow
Classic spine mobility exercise alternating between rounding and arching your back. Warms up the entire spine.
Cat-Cow with Neck Focus
Classic spinal mobility exercise with emphasis on controlled neck movement during transitions.
Child's Pose
A gentle resting position where you sit back on your heels with arms extended. Good for relaxing back muscles when flexion feels comfortable.
Child's Pose with Reach
Rest in child's pose and walk your hands forward to stretch your shoulders and back.
Chin Nod (Deep Neck Flexor Activation)
The foundation of neck rehabilitation. Activates deep neck flexor muscles that support good posture and reduce strain on superficial muscles.
Chin Tuck (Axial Extension)
Pull your chin straight back to align your head over your spine. Fundamental exercise for reducing forward head posture.
Chin Tuck (Deep Neck Flexor Activation)
Activates the deep neck flexors to counteract forward head posture. Essential for whole spine chain health as the cervical spine leads the chain.
Chin Tuck Against Wall
Practice proper head alignment by tucking chin while standing against a wall. Great for desk workers with forward head posture.
Chin Tuck Endurance Hold
Extended chin tuck holds to build endurance in deep neck flexors. Progress from strength to endurance.
Chin Tuck Progression Series
Systematic progression from supine to seated to standing chin tucks in one session.
Chin Tuck with Head Lift
Advanced deep neck flexor exercise. Combines chin tuck with lifting the head slightly off the floor. Only progress here when chin nods are easy.
Chin Tuck with Resistance Band
Perform chin tuck against band resistance for added challenge to deep neck flexors.
Corner Pec Stretch
Stand in a corner and stretch both pecs at once. Great for opening up the chest after long periods of sitting.
Crocodile Breathing
Lie on your stomach to feel your belly and ribs expand into the floor. This teaches diaphragmatic breathing and calms the nervous system.
Dead Bug (SI Safe)
Core stability exercise that maintains neutral spine while moving limbs. Essential for SI joint control and protection.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Diaphragmatic Breathing (90/90 Position)
Learn proper breathing to calm pain, relax tight back muscles, and improve core timing. The 90/90 position takes pressure off your lower back.
Diaphragmatic Breathing (Belly Breathing)
Deep breathing using your diaphragm to reduce neck muscle tension and improve relaxation. Foundation for neck health.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Half-Kneeling Thoracic Rotation
Assume a half-kneeling position and rotate your torso. Adds hip stability challenge to thoracic rotation.
Side-Lying Rib Expansion
Target the ribs on one side by lying on your side and breathing into the top ribs. Great for asymmetric rib stiffness.
Wall Stacked Posture Reset
Align your entire spine against a wall to reset posture. This teaches the feeling of proper spinal alignment with ribs over pelvis.