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08. All Four Arm Reach

This PRI inspired technique stimulates neuromuscular patterns that optimize your breathing, alignment and movement.

As you lift your elongated side arm off the floor you require increased contralateral (opposite) hip/pelvis and shoulder complex stabilization. Notice the increased ease and fluidity of your walking afterwards. This technique takes the All Four Hemi Compression and Elongation technique to a more advanced level with an arm reach!

 

Instructions:

  1. On a comfortable supportive surface or mat, position yourself on your hands and knees with your left hand and knee close together and your right hand and knee farther apart.  This compresses your left side and elongates your right side. You should feel more weight going through your left shoulder and left hip/pelvis.
  2. Make sure your knees are no more than a couple inches apart.
  3. Bend your right big toe so that the bottom aspect of it is in contact with the floor. Your left toe is pointed so that the top part of it is in contact with the mat.
  4. 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.
  5. 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 above your left hand. Do not let your head and neck droop or hang.
  6. Inhale softly, slowly and fully through your nose expanding the area between your left shoulder blade and spine on your left compressed side followed by a full prolonged pursed lip exhale sensing primarily your left abdominals draw in towards your spine.
  7. Pause until you feel a mild urge to breathe.
  8. Next reach your right arm forward and off the ground with your right thumb facing down, elongating your right side. As you inhale, sense the side of your right rib cage expand. Purse your lips to fully exhale sensing your compressed left abdominals primarily engage.
  9. Pause until you feel a mild urge to breathe and repeat for a total of 5 breath cycles.
  10. Switch to the other side with your right side compressed and left side elongated and reaching forward reversing your position performing 1 set of 5 breath cycles.
  11. Finish your final set with your left hand and knee close together/compressed and your right hand and knee farther apart/elongated.
  12. Complete at least 5 breaths in each position.

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.

 

Goal: With your neck and upper shoulders relaxed, be able to sense:

  • On the weight-bearing side:
    • The area between your shoulder blade and spine expand during inhalation
    • Your abdominals draw in and engage during exhalation.
    • Your lower glute activate to help stabilize your hip and pelvis
  • On the reaching side sense:
    • The side of your rib cage expands during inhalation.

 

 

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