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01. Standing Bilateral Push and Leg Grounding

This PRI inspired technique helps to get you grounded on both legs while optimizing your rib cage alignment and breathing. Notice how much more ground you sense under your feet afterwards!

Equipment Needed:

  • Countertop or sturdy table/desk.

Instructions:

  1. Standing with your feet about 1-2 inches apart and 2 of your foot lengths (~ 18 inches) away from the edge of the countertop/table/desk, place your hands on the edge of the surface.
  2. Push your hands into the edge of the surface (do not direct your force down towards the ground but as if you are elongating your arms away from your body). This will round out your back. You will maintain this push throughout the technique.
  3. You should feel weight primarily going through your heels while keeping your feet fully planted on the ground. Your hips will be a little behind your knees and ankles.
  4. Notice the back of your thighs (hamstrings) are activated while the front of your thighs (quads) are relaxed. If your quads are primarily working you likely need to round out your back and/or shift your weight back more.
  5. Softly, slowly and fully inhale through your nose keeping your neck and shoulders relaxed as you maintain a push/elongation with your arms into the edge of the surface. Sense the area between your shoulder blades expand.
  6. Purse or pucker your lips as you slowly and fully exhale all of the air out of your lungs sensing your abdominals draw in and engage.
  7. While maintaining this position, softly, slowly and fully inhale through your nose keeping your neck and shoulders relaxed. Sense the area between your shoulder blades expand.
  8. Purse or pucker your lips and slowly and fully exhale all of the air out of your lungs sensing your abdominals draw in and engage.
  9. Pause until you feel a mild urge to breathe again.
  10. Complete 1-3 sets of 5 breath cycles.

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: Be able to sense the following, keeping your neck and shoulder muscles relaxed:

  • Area between shoulder blades expands during inhalation.
  • Abdominals engage during exhalation.
  • The back of your thighs/hamstrings engage with the front of your thighs/quads relaxed.

 

 

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