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01. Short Kneeling Alternating Crossovers

This modified PRI technique helps you get back in touch with your kneel while opening up your rib cage, essential elements to your posture, breathing and movement capacities.

The ability to kneel is a primal human ability of which many of us have lost touch with due to our reliance on furniture for positioning ourselves throughout much of our day.

Equipment needed:

  • Folded towels or pillows for comfort under your ankles and/or between your legs

Instructions:

  1. Obtain a kneeling position using whatever amount of supportive toweling or pillows under your ankles and/or between your legs to feel comfortable. If you are experiencing any discomfort in your knee or ankle joints, add enough support to alleviate it. A mild stretch in your thighs or shins is normal.
  2. Perform a pelvic tilt so your tailbone is tucked under you and rounding out your low back. The front of your lower ribs should settle into your belly.
  3. Reach forward about 30-45 degrees with your R arm (thumb up) and backwards about 30 degrees with your L arm (thumb down). Make sure you are not flexing your wrist joints and are keeping them straight.
  4. Softly, slowly and fully inhale through your nose and elongate your back arm sensing the muscle besides your shoulder blade (lower trap muscle) engage. This will rotate your rib cage to the left. Notice your front left chest wall opening.
  5. Purse your lips and softly, slowly and fully exhale as you elongate your front right arm. This will help engage your abdominals as you sense your rib cage twisting left. Do not allow your body to lean forward while doing this. Your chest should stay centered over your pelvis.
  6. Pause after your exhale until you feel a mild urge to breathe. Repeat 2 more times for a total of 3 cycles.
  7. Switch arms. You will now elongate your backwards right arm as your inhale and your front left arm as you exhale. Notice your rib cage twisting to the right with each breath. Feel your front right chest wall expand on inhale while your right lower trap activates. During exhale feel your abdominals engage.
  8. Perform for 3 cycles total. Complete 3 cycles, 2-3 times each side.

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.

 

Goal: While keeping your neck and shoulders relaxed:

  • During inhalation, on the side you are reaching backwards with, sense your front chest wall expand as the muscle between your shoulder blade and spine (lower trap) activates.
  • During exhalation, sense your abdominals engage.
  • Feel your rib cage rotate with each elongated reach.
  • Do not allow your back to arch, lift your chest or lean forward.

 

 

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