Mobility exercise
90/90 Breathing Drill
MobilityBodyweight2:27 demo
A breathing drill with feet on a wall and hips and knees at 90 degrees, used to improve pelvic position and core control.
How to perform it
Lie on your back with your feet against a wall, hips and knees bent to 90 degrees.
Press your feet lightly into the wall.
Inhale through your nose, expanding through your whole torso.
Hold briefly, exhale fully, hold, and repeat.
Coaching cues
- Keep feet pressed lightly into the wall
- Expand evenly as you inhale
- Exhale fully before the next breath
- Stay relaxed through the neck
Make it easier
Drop the pauses and simply breathe slowly.
Make it harder
Reach your arms toward the ceiling during the exhale.
What it trains
Diaphragmatic breathingPelvic positionCore controlPelvic floor coordination
Programming
5–8 breath cycles, 1–3 rounds.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More mobility & breathing
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