03. Left Sidelying Respiratory Scissor Slides

This PRI based technique teaches you the important foundational ability to appropriately shift your hips and pelvis, a crucial element to optimized walking mechanics and postural function.

Often when you cannot authentically rotate through your hips and pelvis you compensate using your back instead, creating increased tension in the body. Notice the increased freedom you sense walking after performing this technique.

Equipment Needed:

• Towel rolled up into a cylinder.
• Ball/toilet paper roll/bunched up towel ~ 4 inches in diameter.
• Pillow or toweling to fully support your head and neck.

Instructions:

1. Lay on your left side with a cylinder towel roll under your waist and a ball/toilet paper roll/bunched up towel ~ 4 inches in diameter between your knees.
2. Your hips, knees and ankles should be aligned at 90 degrees, feet together and flat on the wall. Your heels should be naturally resting on the wall. If not, you likely need to move your feet forward on the wall.
3. Fully support your head and neck with a pillow/towel roll.
4. Take an introductory breath where you inhale softly, slowly and fully through your nose followed by a pursed lip exhale where you completely blow all the air out of your lungs. Sense your front lower ribs fold into your belly as your abdominals engage.
5. Press your bottom left leg into the wall.
6. Inhale softly, slowly and fully through your nose.
7. As you exhale through pursed lips, shift your top knee/thigh forwards away from your body.
8. Pause until you feel a mild urge to breathe again.
9. As you inhale softly, slowly through your nose press your bottom knee up into the ball sensing your inner thigh engage.
10. As you exhale through pursed lips, attempt to shift your top right leg forward. At this point you will not have much movement and it will be more of an isometric (no movement) contraction.
11. Pause until you feel a mild urge to breathe again.
12. Complete 2-4 sets of 5 breath cycles total.
    • You may perform this on the right side, but always start and finish on the left side, switching back and forth after each set of 5 breath cycles.
13. Perform 2-3x/day, for the next 2-3 days. *Unless otherwise directed.
    • Optionally, use your testing technique to determine your optimal frequency and duration to perform.