Crocodile breathing: Lie on the mat, with your legs width apart from your hips, your feet touching the ground, and your feet facing the sky. Fold the back of your hand under your forehead, relax and concentrate on breathing. Breathe through the nose, feel the abdominal cavity expand when inhaling, and there seems to be a force pushing the abdomen to the floor. Inhale for 3 seconds, pause briefly, then exhale slowly for 4-6 seconds, pause for 2-3 seconds, and repeat.
90/90 Breathing exercise: Lie on your back, face up, land on your back, raise your feet and step on the wall, and your thighs and calves are at 90 degrees. Keep the cervical spine and spine neutral and comfortable, put your hands on your lower abdomen, relax and concentrate on breathing. When inhaling, the abdominal cavity expands, and the hand also feels the abdominal expansion. Inhale for 3 seconds, pause briefly, then exhale slowly for 4-6 seconds, pause for 2-3 seconds, and repeat.
Maintain posture
The core muscle group is located in the middle of the body, covering the abdomen, back and pelvis. Core muscle group is mainly responsible for stable function, and the coordination between different muscles, muscles and ligaments, and connective tissues is the key to core stability. There are two core functions, one is breathing, and the other is maintaining the stability of the trunk.
Core muscles can help us maintain a normal posture. For example, when walking and sitting, the core muscles are contributing. If the core strength is weak, it will lead to the collapse of your normal posture, such as pelvis leaning forward, sedentary back pain. These problems are all related to the fact that the core can't help you maintain a normal posture to some extent.