02. Advanced Progressions for Elbows and Knees Back Opener

This is a wonderful PRI inspired technique to help you open up your upper mid back which for many of us is quite restricted. This can limit breathing, posture and even emotional state of being.

This technique is an advanced version of the Elbows and Knees Back Opener which you may enjoy as well.

Instructions:

1. On a supportive surface or mat, position yourself on your elbows and knees placing your elbows as close together as comfortably possible.
2. Your neck is elongated and relaxed. Perform a slight chin tuck to elongate the neck as you slide your shoulders away from your ears. Do not let your head and neck droop or hang.
3. With your palms facing each other and your fingers spread apart, press your forearms and elbows down into the ground. This will open the area between your shoulder blades and round out your back.
4. Shift your body weight back so your weight is going more through your legs as your arms relatively raise above your head.
5. Maintaining the above position, inhale softly, slowly and fully through your nose as you further expand and open the area between your shoulder blades. You should feel a stretch along the sides of your rib cage.
6. Purse your lips to slowly and fully exhale as you sense your abdominals drawing in.
7. Pause until you feel a mild urge to breathe and repeat.
8. Complete 3 sets of 5-6 breath cycles.

Perform 2-3x/day, for the next 2 days. *Unless otherwise directed.

• • Optionally, use your testing technique to determine your optimal frequency and duration to perform.