Back

04. All Four Hemi Compression and Elongation

This PRI inspired technique teaches your postural system how to appropriately shift side to side which is essential for your breathing, alignment and movement.

There is an extra focus on pelvic/hip and shoulder complex stabilization which many of us are unknowingly missing. Notice how much looser your body feels walking afterwards!

Compression

Elongation

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 to 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 and repeat.
  8. Repeat for a total of 5 breath cycles.
  9. Switch to the other side with your right side compressed and left side elongated reversing your position performing 1 set of 5 breath cycles.
  10. Finish your final set with your left hand and knee close together/compressed and your right hand and knee farther apart/elongated.

Perform 2-3x/day, for the next 2-4 days.  *Unless otherwise directed.

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

 

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

  • On the compressed side:
    • 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
  • On the elongated side:
    • The side of your rib cage expands during inhalation

 

 

Back
Donate