Back

02. Supine 90/120 Hip Lift

This foundational PRI based technique teaches you to ground through your legs. It is excellent for restoring appropriate alignment of your legs, pelvis, and rib cage. Take notice how different you feel after you stand up from it!

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. While maintaining the pelvic tilt, 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.
  7. Notice during inhalation the area between your shoulder blades expanding into the ground as well as the upper chest.
  8. Notice during the pursed lip exhalation your abdominal muscles activate as your front lower ribs fold down into your belly.
  9. 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.
  10. Complete 5 breath cycles, rest and repeat 2 more times.

Perform 2-3x/day, for the next 5 days. *Unless otherwise directed.

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

 

Goal: While keeping your neck relaxed, sense:

    • The area between your shoulder blades and upper chest expanding during inhalation
    • Your front lower ribs folding down into your belly during exhalation
    • Your abdominals engage and draw in towards your spine during exhalation

 

Back
Donate