04. Right Sidelying Hemi 90-90 with Left Abdominals and Left FA IR

This pelvic focused PRI based technique will teach you how to appropriately align and stabilize your pelvis allowing free movement and support.

Equipment Needed:

• ~3 stacked folded bath towels
• Pillow or toweling to fully support your head and neck.

Instructions:

1. Lay on your right side with your right hip, knee and ankle at 90 degrees with your right foot on the wall. Your left hip will be straight with your left knee bent to 90 degrees and supported by the towels. *If you are tight in your hip flexors, it may be difficult for you to fully straighten your left hip and thus your hip will be flexed somewhat.
2. Fully support your head and neck with a pillow/towel roll.
3. Press your right foot into the wall.
4. Perform a slight pelvic tilt to ensure that your low back is not arched and to help inhibit your back muscles.
5. 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 left lower ribs fold into your belly noticing your left abdominals engage.
6. Press your left knee down into the towels sensing your left inner thigh muscles engage.
7. Maintaining your left knee press down into the towel and your right foot into the wall, lift your lower left leg up sensing your left out hip (glute med) engage. Keep your foot relaxed or turn it inward.
8. Holding this position, inhale softly, slowly and fully through your nose and exhale through pursed lips.
9. Pause until you feel a mild urge to breathe again.
10. Complete 3 sets of 5 breath cycles total.
    • You may perform this on the left side, but always start and finish on the right side, switching back and forth after each set of 5 breath cycles.
11. Alternatively, you may perform 3 sets of 10 repetitions of raising and lowering your left leg. This may help you engage and sense your left glut med muscle better.

Perform 1-3x/day, for the next 2-4 days. *Unless otherwise directed.

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