01. Long Seated Supported Press Down with Abdominals
This challenging PRI based technique facilitates the muscles that oppose neck tension, your abdominals, lower traps, triceps and even your hamstrings. This means less neck tension and more ease of movement for you!
Equipment Needed:
- Hand grips or dumbbells large enough so that when you grasp the handles your fingers are not touching the floor. Or some other prop like a towel to elevate your hands a few inches.
Instructions:
- Sit on the floor with your back against the wall and your legs straight.
- Place hand weights that are large enough so you can grasp the handles without your fingers touching the floor.
- Roll your shoulder blades up, back, down and together but keep your front ribs down. Do not let your front ribs flare up.
- Keeping your shoulder blades pulled together, slowly raise your bottom off the floor by straightening your elbows. You should feel the muscles on the back of your shoulder blades (lower traps) and triceps (back of your arms) engage.
- Keep a slight pelvic tilt so that your bottom is tucked under you. You should feel your abdominal muscles engage along with the back of your thighs (hamstrings).
- Hold this position as you softly, slowly and fully inhale through your nose and fully exhale through pursed lips. Pause until you feel a mild urge to breathe again.
- Complete 2-3 sets of 5 breath cycles, or as many cycles as you can while maintaining proper form.
Perform 2-3x/day, for the next 3 days. *Unless otherwise directed.
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- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
