03. Right Sidelying Respiratory Adductor Pull Back with Right Glute Max

This PRI based technique will teach you how to appropriately shift into your hip/pelvis on one side while actively shifting out of the other side which is essential for optimal gait and movement mechanics. Restoring these neuromuscular patterns helps you to maintain your postural alignment and reduce tension in your body.

Equipment Needed:

• Folded towel of about 1-2 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. Fully support your head and neck with a pillow/towel roll.
3. 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.
4. Press your bottom right leg gently into the wall.
5. Inhale softly, slowly and fully through your nose as you 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.
6. Exhale through pursed lips as you press your bottom right knee down into the towel engaging your bottom right glute max.
7. Pause until you feel a mild urge to breathe again.
8. Complete 3-4 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 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.