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11. Backward and Forward Flexed Stepping

When you experience stress or tension, your brain and nervous system encode it as a multi-sensory pattern. This pattern can include the felt sense of your body (somatosensation), along with visual, auditory and sometimes even taste and smell associations. Because these patterns are stored through multiple sensory channels, creating new patterns of ease, comfort and freedom in the body and nervous system is often most effective when using multi-sensory techniques. 

This postural and breathing retraining technique is inspired by the Postural Restoration Institute (PRI). For a deeper and more powerful experience, you may also integrate frequency listening or vocal toning practices while performing.

 

While performing the following postural technique, make sure you breathe. Consider toning on your exhale for an even more enhanced effect.

    1. Inhale gently through your nose
    2. Pucker or purse your lips as you fully exhale all the air out of your lungs sensing your front lower ribs drop downwards into your belly and your abdominal wall draw in and engage.
    3. Pause ~3 seconds after each exhale.
    4. For even more therapeutic effect perform vocal toning practices or frequency listening.

Instructions

Backward Steps

  • Stand with your left foot in front of your right, with both feet pointing straight ahead.
  • Shift most of your weight onto your front left leg.
  • Reach your right arm toward your left foot while allowing your left arm to move backward. Your torso will naturally flex and rotate.
  • Inhale and feel your back expand.
  • Exhale and step backward with your left leg, shifting your weight onto your now front right leg as your arms switch positions.
  • Your weight should now be primarily on your front right leg, with your left arm reaching toward your right foot.
  • Pause for 3 seconds, then inhale through your nose.
  • Exhale and step backward again, switching your arms and legs so your left leg returns to the front with most of your weight on it.

Complete ~10 steps.

Forward Steps

  • Begin with your left foot forward and primarily weight-bearing.
  • Reverse direction and step forward with your right leg as your arms switch.
  • Keep most of your weight on your back left leg rather than shifting forward.
  • Pause for 3 seconds.
  • Inhale, then exhale as you step forward with your left leg while switching your arms.
  • Keep most of your weight on your back right leg.
  • Pause for 3 seconds.
  • Inhale, then exhale as you step forward with your right leg while keeping most of your weight on your back left leg.

Complete ~10 steps.

Perform 1–2 times daily for the next 2–4 days, unless otherwise directed.

 

 

Goals: 

Be able to sense:

  • Most of your weight on the front leg when stepping backward
  • Most of your weight on the back leg when stepping forward
  • Your back and side hip muscles working on the primary weight-bearing leg
  • The back of your rib cage expanding during inhalation
  • Your rib cage rotating as you step and switch your arms

 

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