01. Right Sidelying Left Respiratory Pull Back

This foundational PRI based technique will teach you how to appropriately shift into your left hip which is essential for optimal gait and movement mechanics.

When we don’t have this ability, we compensate using our back creating increased tension. Feel the freedom in your pelvis and hips after performing this technique.

Equipment Needed:

• Ball/toilet paper roll/bunched up towel ~ 4 inches in diameter.
• A towel rolled up to ~ 5-6 inches in diameter.
• Pillow or toweling to fully support your head and neck.

Instructions:

1. Lay on your right side with your hips, knees and ankles 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.
2. Place the ball/toilet paper roll/bunched up towel about 4 inches in diameter between your knees.
3. Place a 5-6 inch diameter towel roll between your feet.
4. Fully support your head and neck with a pillow/towel roll.
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 lower ribs fold into your belly as your abdominals engage.
6. Press your bottom right leg gently into the wall.
7. Inhale softly, slowly and fully through your nose as you simultaneously shift your top left leg backwards as if you are drawing your femur bone into your hip socket sensing your top left inner thigh muscle engage. You may feel a stretch in your left buttock area as you shift more into your left hip.
8. Exhale through pursed lips as you gently press your top left knee down into the ball further engaging your left inner thigh.
   • If you feel pinching in your groin you likely need to reduce the space between your feet. Remove the towel roll and place your feet together on the wall. As you progress with your ability to shift into your top hip, you may increase the space between your feet so that your top foot rests higher on the wall.
9. Pause until you feel a mild urge to breathe again.
10. Complete 2-4 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.

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

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