06. Standing Single Push with Early Stance Grounding

This PRI inspired technique helps to get you to appropriately ground on one side of your body emphasizing the early stance phase of the gait cycle.

Not only does this provide increased stability for  walking and running but also helps to optimize 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 grounding the left leg. Notice the increased sense of contact with the ground, especially on the left side, 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. Slide your right foot behind you so that your right toes are next to your left heel placing the majority of your weight through your left leg.
6. Reach your left arm 1-2 inches towards the ground while keeping the right arm pressing into the surface. This will sidebend your torso to the left, closing your left ribs down relative to your right.
7. Maintaining this position, softly, slowly and fully inhale through your nose as you sense the right lateral side of your rib cage expand.
8. Purse or pucker your lips as you slowly and fully exhale getting all of the air out of your lungs as you emphasize reaching towards the ground with the left arm sensing your left abdominals primarily draw in and engage.
9. Pause until you feel a mild urge to breathe again.
10. Perform 5 breath cycles.
11. Switch to the other side so that you are grounding through your right leg and reaching towards the ground with the right arm and perform 5 breath cycles.
12. Return to grounding on the left leg reaching to the ground with the left arm for another 5 breath cycles.
13. Complete 2-3 sets of 5 breath cycles, on each leg, but always start and finish grounding on the left leg, reaching to the ground with the left arm. (ie. 2 sets on the left/1 set on the right, or 3 sets on the left/2 sets on the right.)

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

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