01. Standing Wall Supported Left Knee Flexion with Resisted Right Glute Max, Right Apical Expansion and Left Abdominal Integration

This PRI inspired technique integrates your pelvis and rib cage for optimal stability and movement. Notice the change in your upright orientation and 3-dimensional freedom as you walk or run.

Equipment Needed:

• Stick/Mop/Swiffer or something to support your left arm such as countertop/tabletop or top of a chair
• Looped theraband ~8 inches diameter

Instructions:

1. Place a looped band around your thighs just above your knees.
2. Hold the stick with your left hand with it placed to your left side. If you do not have a stick use a countertop, tabletop or top of a chair for support.
3. Bend your right knee and place your foot on the wall behind you. Your thighs should be relatively even with each other.
4. Slightly tuck your tailbone and pelvic tilt.
5. Reach your right arm up to the ceiling. You arm will likely angle forward some. Make sure you don't feel discomfort in your right shoulder while performing.
6. Inhale through your nose reaching up and as you exhale sense your left front lower ribs drop down into your belly as your left shoulder becomes a little lower than your right shoulder.
7. Drop your right knee so it is lower than your left knee. This will shift you more into your left hip.
8. While keeping the right knee dropped and your right foot flat on the wall behind you, rotate your right knee out to the side. Sense your right glut max engage.
9. While holding this position, inhale through your nose while you emphasize reaching up to open your right chest wall.
10. Fully exhale sensing your left abdominals engage. Pause until you feel a mild urge to breathe again and repeat for a total of 5 breath cycles.
11. Complete 2-3 sets of 5 breath cycles.
12. You may perform this on the other side, but always start and finish standing on the left side, switching back and forth after each set 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.