02. Long Seated Hip Shift with Resisted Shoulder Repositioning

This PRI based technique will primarily help you reposition and maintain appropriate alignment and function throughout your shoulder, rib cage complex and pelvis. This technique is particularly good for overhead functional activities and sports.

Equipment Needed:

• ~2 ft long elastic tubing or band with a loop around one end.

Instructions:

1. Sit with your back against a wall with your legs out in front of you with your toes pointing up
2. Place a piece of tubing in your hands with the loop wrapped around your right palm and fingers spread apart and in a fist on your left hand.
3. Raise your arms up to ~60-70 degree angle.
4. Perform an introductory breath where you inhale softly, slowly and fully through your nose followed by a slow and complete pursed lip exhale getting all the air out of your lungs. Sense your front lower ribs fold into your belly as your abdominal muscles draw in.
5. Drop your left shoulder 1-2 inches so that your left abdominals engage.
6. Shift your left hip back so that your left foot is closer to you and your right foot further away.
7. Gently press your left heel down into the floor. You should feel the muscles on the back of your left thigh and left inner thigh engage.
8. Pull your shoulder blades down and together and press both elbows into the wall. You should sense the muscles between your shoulder blades and spine (lower traps) engage.
9. Keep your left arm stable and begin to straighten your right elbow about 20-30 degrees. You should feel the muscles on the back of your right arm (triceps) engage.
10. Without letting your right shoulder blade rotate forward, rotate your right palm down towards the floor about 20-30 degrees.
11. Rotate your left hand up towards the ceiling about 20-30 degrees.
12. While maintaining this position, inhale softly, slowly and fully through your nose followed by a slow and complete pursed lip exhale getting all the air out of your lungs.
13. Pause until you feel a mild urge to breathe and repeat 4 more breath cycles.
14. Switch to the opposite side for 5 breath cycles.
15. Return back to the original side for 5 more breath cycles.
16. You may opt to perform another round but always start and finish pulling back the left leg with the right arm straightening/rotating down.

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.