This is an important foundational PRI based grounding technique to restore your relationship to the ground. It integrates your legs, pelvis and rib cage to optimize your postural alignment, breathing and movement. Compare the difference in how you feel standing before and after!

Equipment Needed:

• ~ 4" diameter ball, toilet paper roll or bunched up towel
• Towel roll to support the curvature of your neck
• Any additional toweling or pillows to support your neck and head

Instructions:

1. Lie on your back with your feet flat up on the wall with your hips directly below your knees and your feet above your knees. Your knees will be at about a 120° angle.
2. Place a towel roll under your neck to support its curvature. Your head and neck should feel comfortable. If you sense discomfort add additional support using the least amount of toweling to feel comfortable.
3. Place the ball/toilet paper roll/bunched up towel between your knees and hold it in place.
4. Perform a pelvic tilt by lifting your tailbone towards the ceiling while still keeping contact with your low back on the ground. Notice your knees rising to the ceiling. You should sense the back of your thighs (hamstrings) engage.
5. With your hands, feel the front of your thighs (quads) to make sure they are relaxed. If they are tight/activated you are likely pushing into the wall. Retry so that you are only using the back of your thighs/hamstrings to perform the pelvic tilt.
6. Lift your right foot off the wall so that your left leg is grounding you. You should sense increased activation of your left hamstring and inner thigh muscles.
7. While maintaining this position, inhale softly, slowly and fully through your nose, keeping your neck relaxed. Then purse your lips to fully exhale all the air out of your lungs.  Pause until you feel a mild urge to breathe again and repeat.
8. Notice during inhalation the area between your shoulder blades expanding into the ground as well as the upper chest.
9. Notice during the pursed lip exhalation your abdominal muscles activate as your front lower ribs fold into your belly.
10. Keep your neck relaxed throughout the breath cycle. You may place your hand on the front of your neck to give you feedback about whether your neck is staying relaxed or not.
11. Perform 5 breath cycles, return to neutral.
12. Pelvic tilt and then lift the left leg off the wall sensing the back of the right thigh (hamstrings) engage.
13. Perform 5 breath cycles, return to neutral and then repeat 5 more breath cycles with the left leg on the wall/right leg in the air.
14. You may perform 1-2 more cycles of left, right, left leg on wall. Always start and finish with the left leg on the wall/right leg up.
15. Complete at least 5 breath cycles in each position.

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.