Lower rib expansion will help you use your diaphragm better
and avoid overuse of your upper chest and neck muscles.
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1. Sit down on a chair with your feet on the floor
2. Place your hands on the sides of your lower ribs.(Almost at the level of your belly button.)
3. Breathe in slowly through your nose and try to push your hands out with your lower chest. Expanding your lower Chest
4. Exhale through pursed lips, letting your hands move back in. Practice for 10 breaths and then relax.
You can also try this exercise while lying on your side with one arm above your head. This helps to expand one side of your chest at one time.
1. Lie on your right side with your left hand on your head.
2. Bend your right arm at the elbow, across your stomach and place your right hand on your left lower chest.
3. Now breathe in slowly through your nose and try to push your hand out with the left side of your chest (the side that is facing up).
4. Practice for 10 breaths on one side and then switch.
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