06. Supine 90/120 Supported Alternating Crossovers with IO/TA

This PRI grounding technique teaches your legs, pelvis, rib cage and shoulders to appropriately synchronize together optimizing your postural alignment, breathing and movement. Notice how different you feel when you stand up after performing!

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 more activation of your left hamstring and inner thigh muscles.
7. Reach your left arm towards your right foot, keeping your head and neck relaxed on the towel support.
8. 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 as you reach farther towards your right foot with your left hand. Sense your left abdominals engage.  Pause until you feel a mild urge to breathe again and repeat.
9. To ensure your neck remains relaxed throughout the breath cycle, you may place a hand on the front of your neck to give you feedback about whether your neck is staying relaxed or not.
10. Perform 5 breath cycles, return to neutral.
11. Pelvic tilt and then lift the left leg off the wall sensing the back of the right thigh (hamstrings) engage.
12. Reach your right arm towards your left foot, keeping your head and neck relaxed on the towel support.
13. 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 as you reach farther towards your left foot with your right hand. Sense your right abdominals engage.  Pause until you feel a mild urge to breathe again and repeat.
14. 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 reaching your left arm towards your right foot.
15. 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 while reaching with the left hand.

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

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