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07. All Four Arm Lift

This PRI inspired technique challenges your shoulder and rib complex by having to stabilize on one arm, while directing air into the same side of your back.

One of the secrets to a balanced physical body is the ability to breathe into your mid-upper back, an area which many of us are often restricted in. Once this capacity is restored, neck tension can diminish. Notice the increased rotation in your arms and torso after performing it.

Weight Shift

Arm Lift

 

Instructions:

  1. On a comfortable supportive surface or mat, position yourself on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Press your palms into the ground to round your spine by arching your back upward as you roll your pelvis so that your bottom tucks under you.
  3. Slide your shoulders away from your ears to relax your neck and shoulder muscles. Your face should be parallel to the ground with your gaze between your hands. Do not let your head and neck droop or hang.
  4. Inhale softly, slowly and fully through your nose expanding your mid back and opening the area between your shoulder blades followed by a full prolonged pursed lip exhale sensing your abdominals draw in towards your spine.
  5. Shift your weight to the left side of your body sensing more pressure through your left shoulder and pelvis/hip.
  6. Raise your right hand off the floor as you maintain the rounded trunk position reaching across to the opposite neck and shoulder muscles checking that they remain soft and relaxed. Keep the weight bearing left elbow unlocked.
  7. You should feel your left abdominal wall engage more when you pick your left hand up.
  8. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth sensing the area between your left shoulder blade and spine expand and open during inhale and your left abdominals draw in towards your spine during exhale. Pause until a mild urge to breathe after each exhale.
  9. Lower your right hand to the floor so both arms are down and return to neutral.
  10. Then switch and weight shift towards the right side of your body sensing more weight through the right shoulder and pelvis/hip. Raise your left hand off the floor as you maintain a rounded trunk position reaching across to the opposite neck and shoulder muscles to check that they remain soft and relaxed. Keep the weight bearing right elbow unlocked.
  11. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth sensing the area between your right shoulder blade and spine expand and open during inhale and your right abdominals draw in towards your spine during exhale.
  12. Relax and switch back to the other side for one more set where you are shifted to the left side with the right arm unweighted.
  13. You may repeat the entire left, right, left weight bearing sequence again for 5 breath cycles each position.
  14. Complete at least 5 breaths in each position.

Perform 2-3x/day, for the next 1-2 days.  *Unless otherwise directed.

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

 

Goal: While keeping your back rounded, shoulders away from your ears, neck relaxed and the weight-bearing elbow unlocked sense:

    • Increased weight through the shoulder and hip/pelvic complexes that you are weight shifted towards
    • Your abdominals engage and draw in more strongly on the weight-bearing side
    • During inhalation, the area between your shoulder blade and spine expand/open up on the weight-bearing side

 

 

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