05. All Four Lateral Weight Shifting

This PRI inspired technique is for appropriately shifting between the two halves of your body, which is essential to your posture, movement and breathing capacities.

Many of us are so locked up in our bodies that we only tend to move in one direction-forward. Being able to shift out of this overly restricted state allows your system to relax and even notice more what’s around you. Feel the increased sense of connectedness to the ground as you stand and walk after performing this technique.

Weight Shift Left

Weight Shift Right (no towel)

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.
   • If you have trouble tolerating this position due to wrist discomfort, try some of these strategies to reduce wrist tension. 
2. Place a 1-2 inch folded towel under your left knee. Your knees should be a few inches apart.
3. 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.
4. 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. 
5. Pretend you are about to lift your right arm and leg up. This will shift your weight to the left side of your body sensing more pressure through your left shoulder and pelvis/hip.
6. Hold this position while you take 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. 
7. Keeping the towel under your left knee pretend you are about to pick up your left arm and leg. This will shift your body to the right side so you sense more weight going through your right shoulder and hip/pelvis. 
8. Hold this position while you take 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. Pause until a mild urge to breathe after each exhale.
9. Then switch back to the left side for one more set where you pretend you are about to pick up your right arm and leg. 
10. You may repeat the entire left, right, left weight bearing sequence again for 5 breath cycles each position. Always start and finish shifting to the left side. 
11. Complete at least 5 breath cycles 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.