05. Supine 90/120 Bilateral Hip Lift and Arm Reach

This powerful grounding technique integrates your legs, pelvis and rib cage to optimize your postural alignment, movement and breathing patterns. Many of us are restricted from breathing into the back part of our lungs and rib cage which this technique specifically addresses.

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 needed 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 while keeping your head and neck relaxed. Imagine that your hands reach the edge of your personal space which serves as an important boundary between you and everything else. As you reach, you are reinforcing and defining this boundary.
7. While maintaining the pelvic tilt, inhale softly, slowly and fully through your nose while reaching up towards the ceiling, keeping your neck relaxed. Then purse your lips to fully exhale all the air out of your lungs further reaching towards the ceiling.  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, your abdominal muscles activate and 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 1-3 days. *Unless otherwise directed.

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