Spry Juncture, LLC
How to Evolve Gracefully
Diaphragm
Region
Origin & Insertion
['Origin: Xiphoid process, lower 6 ribs, lumbar vertebrae (L1–L3)', 'Insertion: Central tendon of diaphragm']
Synergistic Muscles
['External intercostals', 'Scalenes']
Joints
['Thoracolumbar junction (indirectly)']
Primary Actions
['Inspiration (increases thoracic volume)']
Nerve & Spinal Segment
Phrenic nerve
Cervical plexus; C3–C5
Interesting
Primary breathing muscle; divides thoracic and abdominal cavities. [Moore’s]
Reversal of Action
Use diaphragm to stabilize core during heavy lifting
Common Dysfunctions
Breathing difficulty, poor posture, core-breath coordination deficits
How to Stretch
Breath-focused yoga with overhead arms.
Trigger Points
How to Strengthen
Resisted breathing, breath holds.
Concentric Action
Inhalation – muscle flattens and descends
Applications:
Trains intra-abdominal pressure and respiratory efficiency for posture, movement, and anxiety reduction
Eccentric Action
Control exhalation as diaphragm relaxes upward
Isotonic Action
Diaphragmatic breathing cycles
Related Conditions
['Breathing dysfunction', 'Anxiety-related hyperventilation']
Isometric Action
Breath hold at end of inhale
Exercise Ideas
['Diaphragmatic breathing', 'Breath hold with walk', 'Banded breath resistance']