If you are a runner, you may have mouthed this phrase to someone as you hold your ribs. This is probably the most common issue for beginning runners. I’ll make this short and sweet.
Quick back ground: First– What you are feeling is muscle spasm in your Diaphragm. The muscle depicted below, inside the rib cage.
Second: It tells me that you are not engaging it while you are running. This actually means you are not breathing properly as you move.
How to solve the stitch in your side?
The easy solution is to come in here and have us JAM our fingers underneath your rib cage to release your muscle spasm. This will take 4 minutes, but it’s very painful and there is a simpler way to deal with it.
Breath: Yes it is that simple. Breathing correctly will make the biggest difference.
- learn to breathe through your nose while you run. This will force your diaphragm to work while you are running. Keep the mouth shut and you will feel what im talking about.
- Breathing to stretch the Diaphragm is simple. Breathe in (through your Nose) for a count of 7. Really try to expand that rib cage as your breathe in. Hold the breath for a 7 count. Again really try to stretch those ribs. Now, breathe out for 8 count. Repeat 5-10 times for maximum stretch.
This breathing technique will also help you relax if you have anxiety or stress. Test it out and let us know how you do. NH@hadlcenter.com. Or if you want us to poke at it, you can schedule a session at www.hadlcenter.com
With Father’s day coming up you can also give him the gift of a full body stretch or back pain massage.