02. Standing Wall Supported Right Knee Flexion with Left Glute Med, Right Apical Expansion and Left Abdominal Integration
This high level 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
Instructions:
- 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.
- Bend your left knee 90 degrees and place your left foot on the wall behind you. Your thighs should be relatively even with each other.
- Slightly tuck your tailbone and pelvic tilt.
- Reach your right arm up to the ceiling. Your arm will likely angle forward some. Make sure you don't feel discomfort in your right shoulder while performing and lower to a comfortable level.
- 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.
- Press your right arch into the ground and shift your left knee up so that it is higher than your right.
- While keeping your left knee knee dropped and your left foot flat on the wall behind you, sense your right glute max engage.
- While holding this position, inhale through your nose while you emphasize reaching up to open your right chest wall.
- 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.
- Complete 2-3 sets of 5 breath cycles.
- 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.
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- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
