10. All Four Right AIC Pelvic Floor Respiratory Crawl

This modified PRI technique retrains your hip, pelvis, core and shoulder complex how to appropriately stabilize your postural system which translates into optimal alignment, breathing and movement.

During development, we learn to crawl before we walk. This technique takes you back in time to make sure that you didn’t miss or forget any crucial elements, paving the way for not only robust walking but all vitality within all upright dynamic endeavors.

Start Position

        Start of Inhalation            

End of Inhalation

Start of Exhalation

End of Exhalation = the Start Position   

Instructions:

1. On a comfortable supportive surface or mat, position yourself on your hands and knees with your left hand and left knee close to each other and your right hand and right knee away from each other. The bottom of your right big toe will be on the ground while your left toes are pointed and flat against the floor.
2. Breathe in through your nose and exhale through your mouth
3. As you inhale through your nose, move your left hand forward and your right knee forward pressing through your right big toe as you move and orient your body to your left or the counterclockwise direction.
4. At the end of inhalation, your right hand and right knee should be close to each other as your trunk remains sidebent to the left.
5. Begin to exhale through your nose as you move your right hand forward and your left knee forward as you continue to move and orient your body to your left or the counterclockwise direction. Sense your left abdominals engage.
6. At the end of exhalation, pause until you feel a mild urge to breathe.
7. Complete 5 circles in a counter-clockwise direction.
8. Reverse direction and perform 5 circles in the clockwise direction with your right side serving as your inner side of the circle. You will start with your right arm and knee close together and left arm and knee far apart with the bottom of your left big toe and top of your right toe resting on the floor.
9. Return back to performing 5 more circles in a counterclockwise direction.
   • Always start and finish moving in a counterclockwise direction with your left side as the inner circle.

Perform this 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.