ABOUT US

HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!

 

In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.

 

And, the best part...if you live locally....

      ...your first class with us is FREE!

FIND US

CONTACT INFORMATION

Tel: 802.878.0444

 

21 Essex Way, Suite 115 
Essex Jct, Vermont 05452

Contact alicia@hammerfit.com for any gym, personal training,  party or class related questions.

HammerFit is located in the Essex Shoppes and Cinema complex off route 15 and i-289 in Essex Center, near Hannaford’s, The Essex Resort and Spa and the Links at Lang Farm. Only 2.5 miles from the Five Corners Intersection.

© HammerFit LLC. all rights reserved.

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Three Dimensional Breathing

February 10, 2017

“Before any real benefit can be derived from physical exercises, one must first learn how to breathe properly. Our very life depends on it.” – Joseph Pilates

 

It is our first breath that initiates our physical and physiological independence as a human being and our last that determines the end of our living existence. Breathing is a fundamental movement pattern and breath is “the energy that drives life, the power that animates the body, enlivens the mind and spurs the soul.”(Robert E. Svoboda).

 

In the world today, many of us live sedentary lifestyles and encounter high levels of stress on a daily basis. These elements of our modern lifestyle seem to have had a negative effect upon our postural and breathing patterns and a startling number of us now suffer from ailments such as shallow breathing, thoracic kyphosis, lower back and neck pain and anxiety.

 

By nature our breath is continuous, nourishing and cleansing, however it has the potential to become rigid, restricted and inefficient. Three dimensional breathing is a rudimentary corrective exercise that improves hip and shoulder conditioning and the alignment of the thoracic, abdominal and abdominopelvic cavities.

 

Positioning the body optimally in preparation for three dimensional breathing exercises is of great importance and is as follows:

 

- Ankles, knees and hips are flexed in a 90/90 position and supported by either a Swiss ball, chair, couch or coffee table.

 

- Neck is long and there is a slight tuck to the chin. Place a folded blanket or towel under the head if necessary to avoid hyperextension of the cervical spine.

 

- Ribs are not flared or sticking out but are slightly sliding downward towards the pelvis. This is not a ‘bearing down’ or forced contraction, but is more of a subtle activation of the core musculature and creates stability for the spine.

 

- Once in this position place your hands on your lower abdomen and breathe into your hands, continue with full inhalations and exhalations for a few breaths.

 

- Next place both hands on either side of your ribcage and breathe laterally into your hands, allowing your ribs to expand and move away from one another with your inhalation and ‘knit’ back toward one another with each complete exhalation. Continue for a few breaths.

 

- Shifting the focus towards your posterior rib cage, take a deep inhalation allowing your back to expand into the mat beneath you and fill up with air. With your exhalation let your sternum soften and sink down towards the mat beneath you. Continue for a few breaths.

 

-After completing the diaphragmatic deep belly, lateral and posterior breathing exercises separately allow your awareness to incorporate all three of these movements in to each and every breath.

 

Be sure to relax and to take full inhalations and exhalations as you perform three dimensional breathing and enjoy the effects of this calming, centring and nourishing exercise!

 

Aliza Beliveau, NASM CPT

aliza@hammerfit.com

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