Pinpoint
Muscles/Abdomen

Abdomen

Diaphragm

DY-uh-fram

The diaphragm is the dome-shaped breathing muscle separating chest from abdomen, contracting to inhale. Central tendon anchors it, essential for core bracing in lifts and endurance.

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Common Pain & Injury

Upper abdominal or chest tightness with breathing, from shallow habits. Shortness of breath or pain on inhale needs check.

Anatomy & Function

Origin

Xiphoid process, lower ribs, L1-L3 vertebrae (sternum tip, lower ribs, lumbar)

Insertion

Central tendon (mid-dome)

Actions

  • Inspiration (diaphragmatic breathing)
  • Increases intra-abdominal pressure (bracing)

Innervation

Phrenic nerve (C3-C5)

Muscle Relationships

Antagonists

Abdominal muscles

Synergists

IntercostalsScalenes

Trigger Points

Near ribs or central; refers to neck, shoulder, or abdomen.

Stretches

1Diaphragmatic release stretch
2Crocodile breathing stretch
3Wall diaphragm stretch

Common Conditions

Diaphragm spasm (hiccups)Hiatal herniaDiaphragmatic paralysis

Anatomical Parts

Diaphragm

FAQ

What does diaphragm do?

Primary breathing muscle, braces core for lifts.

Diaphragm pain breathing?

Trigger points or strain from poor breathing.

How to stretch diaphragm?

Deep belly breaths in child's pose.

Exercises for Diaphragm

20
3/4 Sit-Up position 1
3/4 Sit-Up position 2

3/4 Sit-Up

beginner·Bodyweight
Ab Crunch Machine position 1
Ab Crunch Machine position 2

Ab Crunch Machine

intermediate·machine
Ab Roller position 1
Ab Roller position 2

Ab Roller

intermediate·other
Advanced Kettlebell Windmill position 1
Advanced Kettlebell Windmill position 2

Advanced Kettlebell Windmill

intermediate·kettlebells
Air Bike position 1
Air Bike position 2

Air Bike

beginner·Bodyweight
Alternate Heel Touchers position 1
Alternate Heel Touchers position 2

Alternate Heel Touchers

beginner·Bodyweight
Barbell Ab Rollout position 1
Barbell Ab Rollout position 2

Barbell Ab Rollout

intermediate·barbell
Barbell Ab Rollout - On Knees position 1
Barbell Ab Rollout - On Knees position 2

Barbell Ab Rollout - On Knees

expert·barbell
Barbell Rollout from Bench position 1
Barbell Rollout from Bench position 2

Barbell Rollout from Bench

intermediate·barbell
Barbell Side Bend position 1
Barbell Side Bend position 2

Barbell Side Bend

beginner·barbell
Bent-Knee Hip Raise position 1
Bent-Knee Hip Raise position 2

Bent-Knee Hip Raise

beginner·Bodyweight
Bent Press position 1
Bent Press position 2

Bent Press

expert·kettlebells
Bosu Ball Cable Crunch With Side Bends position 1
Bosu Ball Cable Crunch With Side Bends position 2

Bosu Ball Cable Crunch With Side Bends

beginner·cable
Bottoms Up position 1
Bottoms Up position 2

Bottoms Up

beginner·Bodyweight
Butt-Ups position 1
Butt-Ups position 2

Butt-Ups

beginner·Bodyweight
Cable Crunch position 1
Cable Crunch position 2

Cable Crunch

beginner·cable
Cable Judo Flip position 1
Cable Judo Flip position 2

Cable Judo Flip

beginner·cable
Cable Reverse Crunch position 1
Cable Reverse Crunch position 2

Cable Reverse Crunch

beginner·cable
Cable Russian Twists position 1
Cable Russian Twists position 2

Cable Russian Twists

beginner·cable
Cable Seated Crunch position 1
Cable Seated Crunch position 2

Cable Seated Crunch

beginner·cable

Also Works Diaphragm

10
Alternating Floor Press position 1
Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells
Alternating Renegade Row position 1
Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells
Atlas Stones position 1
Atlas Stones position 2

Atlas Stones

expert·other
Band Assisted Pull-Up position 1
Band Assisted Pull-Up position 2

Band Assisted Pull-Up

beginner·other
Body-Up position 1
Body-Up position 2

Body-Up

intermediate·Bodyweight
Bodyweight Flyes position 1
Bodyweight Flyes position 2

Bodyweight Flyes

intermediate·e-z curl bar
Carioca Quick Step position 1
Carioca Quick Step position 2

Carioca Quick Step

beginner
Catch and Overhead Throw position 1
Catch and Overhead Throw position 2

Catch and Overhead Throw

beginner·medicine ball
Chest Push from 3 point stance position 1
Chest Push from 3 point stance position 2

Chest Push from 3 point stance

beginner·medicine ball
Chest Push (multiple response) position 1
Chest Push (multiple response) position 2

Chest Push (multiple response)

beginner·medicine ball

Related Abdomen Muscles

external oblique
External obliques form the outer 'V' of your abs on each side, rotating and side-bending the torso while compressing the abdomen. They're powerhouse muscles for rotational power in sports like golf, boxing, and throws. Train them for a defined waist and core stability.
psoas major
The psoas major is a deep hip flexor from spine to thigh, lifting knees in running/squats. Core to posture and power; tightness causes low back pain.

Abdomen Pain Guide

Common causes and relief

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Activities & Sports

See which activities use Diaphragm

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Pinpoint·Interactive 3D Anatomy & Exercise Guide