You’ll be able to observe these postural drainage positions on the mattress or on the ground. You may want a wedge pillow, a big stack of pillows, or a stability ball to raise your hips. Arrange the pillows (or ball) and drape your torso over them, face down. Your physique ought to seem like an inverted V together with your hips increased than your chest. Fold your forearms on high of each other and relaxation your head on them like a pillow. Maintain this place for 5 minutes, inhaling via the nostril and blowing out via the mouth on the exhale as you puff your cheeks. This posture drains the mucus from the again of your lungs (per XO Bodily Remedy).
The second posture is just like the primary, however you may roll onto one facet as you retain each hips elevated above your torso. Fold the underside arm so it reaches the decrease ribs of the alternative facet of your torso. The highest arm can relaxation in direction of your head. Doing this postural drainage place on the facet helps to clear the mucus from the elevated facet of your physique. Relaxation on this place for 3 to 5 minutes, slowly inhaling via the nostril and out of the mouth. Each positions are finest finished within the morning earlier than breakfast or on an empty abdomen earlier than mattress.