03. All Four Back Opener

This foundational PRI inspired technique is key for getting your upper mid back to open and expand.

For many of us this area is very restricted and limiting our breathing, postural alignment, movement and even emotional state of being. After performing, notice how much more your arms and torso swing when you walk.

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.
   • If you have trouble tolerating this position due to wrist discomfort, try some of these strategies to reduce wrist tension.
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. Pause until you feel a mild urge to breathe and repeat.
6. Complete 3 sets of 5-8 breath cycles

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

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