09. All Four Stepping

This PRI inspired technique is quite challenging and requires a significant amount of hip, pelvis, core and shoulder complex stability to correctly execute.

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 to stabilizing your postural system which translates into optimal alignment, breathing and movement.

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. Shift your weight to the left side and simultaneously lift your right arm and leg and step forward. Perform this as slowly as possible while still maintaining your balance. Make sure you fully pick up your leg and don’t drag it on the floor.
6. Step forward and backwards for a total of 10 repetitions (1 forward and backward step = 1 repetition) while continuously breathing by inhaling through your nose and exhaling through pursed lips pausing until you feel a mild urge to breathe again.
7. Switch sides by weight shifting to the right side as you step forwards and backwards 10 repetitions while continuously breathing by inhaling through your nose and exhaling through pursed lips pausing until you feel a mild urge to breathe again.
8. Switch back to weight shifting over to the left side while stepping forwards and backwards with the right leg 10 repetitions as you continue to breathe.
9. You will always start and finish weight bearing on the left side while stepping with the right arm and leg.
10. Complete at least 10 reps 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.