can it be assumed there has been a build-up of muscle tension in the body ?
For those who hold their breath in response to experiencing difficult emotions , what effects does this have on the body ?
• To extend the stretch ( ensuring that no pressure is felt down on the pelvic floor ) the client lifts their buttocks to roll their upper back onto the ball ( photo 1 ).
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How can holding the breath affect the core ?
Breath holding as a pattern can alter the normal flow of inhalation and exhalation and increase the use of accessory muscles in the neck . Over time , rib expansion may be restricted , particularly if regular exercise patterns have been disrupted due to gym closures and restrictions around group fitness and outdoor exercise programs .
Breath holding can cause tension to be held in the abdominal wall , and this also alters the excursion of the diaphragm ( the movement of the thoracic diaphragm during breathing ). Holding of excessive tension in the abdominal wall can put pressure downwards on the pelvic floor . If they have a vulnerability in this area , some clients may be more at risk of experiencing the increase or onset of symptoms involving the pelvic floor and pelvis .
Providing clients with opportunities to open up the ribcage , lengthen the upper abdominals and focus on diaphragmatic breathing may assist them in reducing the effects of excessive tension or breath holding . For clients who spend more time sitting , hip flexor stretches can also be an area to focus on .
Exploring 90-second stretches
Rosenberg suggests one strategy to deal with the effects of difficult emotions is to count to 90 seconds , bringing an awareness to the bodily sensations occurring and their reduction as the neurochemicals leave the body .
In considering ways to enhance this skill and awareness , could elongating some stretches for clients to a duration of 90 seconds give them the opportunity to feel the bodily changes that occur during this length of time , while simultaneously releasing muscle tension ?
The following stretching exercises may be appropriate for this purpose :
Extension stretch over ball
• Seated on the floor with the ball supported , the client leans back on the ball , opens up the chest and lifts the ribcage .
• A client can be guided to move further back , adding further release through the shoulders , anterior ribcage and the upper abdominal wall ( photo 2 ).
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• For clients feeling stable on the ball , lowering the neck can stretch the anterior neck muscles and further open up the chest , also lengthening the abdominal wall ( photo 3 ).
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