THE DIAPHRAGM
" To live through me and through me
die. In the hands have the power of
life and death, learn to know and be
serene ".
A.T. Still
WHAT IS THE DIAPHRAGM MUSCLE?
It’s a dome muscle-tendon that separates the chest
from the abdomen. It’s wider in lateral direction than
in the anteroposterior direction and is higher on the
right side than on the left side for the presence of the
liver. You may recognize a central portion of the
tendon, called the phrenic center and a peripheral
muscle.
The muscular portions are inserted in the spine, rib
and sternum.
A lumbar level the pillar right diaphragmatic
fits in on the vertebrae L1-L2-L3-L4, while the
left pillar fits on L1-L2 and in some cases
reaches up to L3.?
Note that in the same area vertebral fit two
important muscles: the psoas muscle and the
quadratus lumborum, with which the
diaphragm has a direct connection with obvious
consequences posture.
The diaphragm through numerous ligaments
is also in connection with the heart, liver,
stomach, intestines and other
subdiaphragmatic viscera.
It also has orifices through which pass the
aorta, the esophagus and the inferior vena
cava, the autonomic nervous system and the
lymphatic system.
DIAPHRAGM IS IMPORTANT BECAUSE ...
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is the main breathing muscle
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is the visceral motor for excellence
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has an important role in postural
DIAPHRAGMATIC BREATHING
Under "normal" inspiration should be mainly
thanks to the intervention of the diaphragm.
Contracting is lowered and with the aid of the
intercostal muscles increases the thoracic
volume allowing the placing of air inside the
lungs..
The exhalation is instead an exclusively
passive phenomenon, during which the
diaphragm relaxes and returns to the initial
position.
During exercise, the increased demand
for oxygen requires instead a forced
respiration which involves the
intervention of so-called inspiratory
muscles accessories:
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sternocleidomastoid
the scalene
the small and large pectoral
the serratus
the latissimus dorsi
the levator scapulae
the trapeze
Very often, however, even during normal
daily activities, you do not have a proper
diaphragmatic breathing but what is called
thoracic breathing.
The diaphragm emains at the bottom in
block inspiratory and inspiration is only
thanks to the intervention of the
inspiratory muscles accessories that are so
subjected to considerable stress. ? The long
everything involves both a retraction of the
diaphragm, precisely for low use, but also
accessories of the inspiratory muscles,
these instead to an excessive strain to
which they are subjected.
A breathing is not correct and a diaphragm
with a dynamic of movement altered can
cause problems at different levels, including
also:
•  cervical pain
•  lower back pain
•  postural changes
•  digestive problems
•  circulatory problems
•  disorders related to speech
•  gynecological problems
•  .....
LEARNING TO BREATHE PROPERLY
Do daily exercises to learn proper breathing and to
unlock the diaphragm can therefore be optimal
from a physical, visceral and emotional!
DIAPHRAGMATIC BREATHING
Lie on your back with
your legs bent, place one
hand on your abdomen
and one on your chest.
Inhale swelling belly
and trying not to move
the chest, exhale
deflating belly and
imagining to push the
navel towards the spine.
DIAPHRAGM AUTO-MASSAGE
Lie supine exercise with their own hands,
in the expiratory phase, a pressure
slightly below the costal margin.
Focus on the areas where you feel most
tension, without exaggeration and without
in any way causarsi pain!
DIAPHRAGM AUTO-MASSAGE
DETENSION DIAPHRAGMATIC PILLARS
Using a tennis
ball or better yet
a Grid Trigger
Point Therapy,
massage the
lower back by
doing gentle
movements in
the direction
from top to
bottom and vice
versa.