04. Left Sidelying Right Glute Max

This PRI based technique teaches you how to integrate your left abdominals with your right glute max, an important aspect of maintaining appropriate pelvic alignment and walking mechanics.

This technique is critical to restoring your ability to authentically shift from one hip/pelvis to the other, a foundational aspect of movement which most of us are limited in. When you can’t shift correctly you tend to compensate by overusing your back, creating tension in your body. Notice the extra giddy-up in your step after performing this restorative technique.

Equipment Needed:

• Towel rolled up into a cylinder.
• Rolled up towel ~ 5-6 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 5-6 inch towel roll underneath your feet.
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. Bridge your left abdominal wall up and away from the towel. Imagine you are trying to slide the towel out from under you. This will coincide with the sensation of pressing your bottom left hip down into the floor.
6. Shift your top knee/thigh forwards away from your body and then up towards the ceiling while keeping your feet flat on the wall.
7. You should sense your right glute max engage in the right buttock.
   • Try adding increased right arch sense to enhance your right glute max muscle facilitation.
8. While maintaining this position, inhale softly, slowly and fully through your nose. Completely exhale through pursed lips pausing until you feel a mild urge to breathe again.
9. Complete 2-3 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.

Perform 2-3x/day, for the next 1-3 days. *Unless otherwise directed.

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