01. Standing Single Push with Bilateral Leg Grounding

This PRI inspired technique helps to get you to appropriately ground on both legs while rotating your rib cage which is a crucial element of what needs to happen during upright dynamic movement.

Reinforcing these neuromuscular patterns not only optimizes your movement mechanics but also helps to stabilize and maintain alignment throughout your entire postural system during all positions and activities.

Due to the inherent asymmetry of the human body, you are going to bias rotating your rib cage to the right. Notice the heightened stability yet freedom of mobility in your body afterwards.

Equipment Needed:

• Countertop or sturdy table/desk.

Instructions:

1. Standing with your feet about 1-2 inches apart.
2. Place your hands on the edge of the countertop or table top.
3. Push your hands into the edge of the countertop (do not direct your force down to the ground) which will round out your back. You will maintain this push throughout the technique.
4. 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.
5. Softly, slowly and fully inhale through your nose keeping your neck and shoulders relaxed. Sense the area between your shoulder blades expand.
6. 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.
7. 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 shift your weight back more.
8. Reach backwards with your right arm keeping your thumb pointed down. Elongate your right arm in this direction as you sense the area between your spine and right shoulder blade engage.
9. While maintaining this position, continue to inhale softly, slowly and fully through your nose during inhalation, noticing the area between your spine and shoulder blade expand on the side of the pushing arm.
10. 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.
11. Pause until you feel a mild urge to breathe again.
12. Complete 2-3 sets of 5 breath cycles, on each leg.

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

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