07. Supine 90/120 Hip Lift and Alternating Respiratory Pump

The awesome PRI inspired grounding technique helps to synergize your breathing and rib cage mobility which is essential for your posture and movement.

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. Reach your arms up towards the ceiling keeping your head and neck relaxed.
7. While maintaining the pelvic tilt, inhale softly, slowly and fully through your nose while reaching up towards the ceiling with your right arm, keeping your neck relaxed.
8. Then purse your lips to fully exhale all the air out of your lungs further reaching towards the ceiling with your right arm. Pause until you feel a mild urge to breathe again and repeat.
9. Inhale reaching further towards the ceiling with your right arm sensing the area between your right shoulder blade and spine expand.
10. Switch arms so that during your exhale you reach towards the ceiling with your left arm sensing your left abdominals engage. Pause until you feel a mild urge to breathe again.
11. Inhale reaching further towards the ceiling with your left arm sensing the area between your left shoulder blade and spine expand.
12. Switch arms so that during your exhale your reach towards the ceiling with your right arm sensing your right abdominals engage. Pause until you feel a mild urge to breathe again.
13. 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.
14. Complete 5 breath cycles, rest and repeat 1-2 more times.

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

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