01. Sternal Positional Stretch

This positional technique aims to help open up your chest and reduce tightness in the front of your neck. It is an excellent PRI technique to help with forward head posture.

Equipment Needed:

• Chair, couch or bed to support your legs.
• Folded blanket or towels that it is about 2.5 inches high to support your entire back.
• Folded small towel to support the curvature of your neck.

Instructions:

1. Lie on the floor or an elevated surface with your lower legs supported (usually on a chair, couch or bed) and your upper trunk (hips to shoulders) resting on a 2 1⁄2 inch layer of folded blankets or towels.
2. Roll up a small towel and place underneath your neck to support the natural curvature of your neck. This towel is ideally not resting on top of the folded blanket (unless needed for comfort) but just beyond it.
3. With your head and neck unsupported, bring your head to neutral by moving your chin down slightly.
4. Keep your arms at shoulder level and lower them over the elevated surface. You may feel a stretch through the front of your chest wall.
5. Maintain this position for either:
   1. 3 sets of 5 breath cycles where you inhale softly, slowly and fully through your nose, exhale slowly and completely through pursed lips sensing the front of your lower ribs folding into your belly and your abdominals engage. Pause until you feel a mild urge to breathe again and then take your next inhale. OR
   2. 20-30 minutes as you concentrate on deep exhalation, always pausing after each exhalation until you feel a mild urge to breathe again. Feel your low back flatten as you sigh out the air.

Perform this 1-3x/day, for the next 3 days. *Unless otherwise directed.

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