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01. Elbows and Knees Back Opener

This is a wonderful PRI inspired technique to help you open up your upper mid back which for many of us is quite restricted. This can limit your breathing, posture and even emotional state of being.

Instructions:

  1. On a comfortable supportive surface or mat, position yourself on your elbows and knees with your elbows directly under your shoulders and your knees directly under your hips.
  2. Your neck is elongated and relaxed. Perform a slight chin tuck to elongate the neck as you slide your shoulders away from your ears. Do not let your head and neck droop or hang.
  3. With your palms facing each other and your fingers spread apart, press your forearms and elbows down into the ground, shown by the arrows in the photo. This will open the area between your shoulder blades and round out your back.
  4. Maintaining the above position, inhale softly, slowly and fully through your nose as you further expand and open the area between your shoulder blades.
  5. Purse your lips to slowly and fully exhale as you sense your abdominals drawing in.
  6. Pause until you feel a mild urge to breathe and repeat.
  7. Complete 3 sets of 5-8 breath cycles.

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

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

 

Goal: Be able to sense with your neck and shoulders relaxed:

    • The area between your shoulder blades expand during inhalation
    • Lower front ribs fold into your belly as your abdominals draw in and engage during exhalation.

If this technique becomes too easy and you don’t feel like you are getting an adequate stretch you may try the Advanced Progressions for Elbows and Knees Back Opener.

 

 

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