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01. Wall Short Seated Reach

This is a wonderful PRI based technique to help you open up your upper mid back which for many of us is quite restricted.

Instructions:

  1. Sit on the ground with your mid to low back flat against a wall and your legs straight out in front of you.
  2. Bring your knees as close to your chest as possible by bending your legs one at a time. Keep your knees together and feet slightly apart. Do not allow your legs to rotate outward.
  3. Inhale softly, slowly and fully through your nose.
  4. Keeping your back on the wall from bra-line or mid-back to belt-line, slowly exhale through your mouth and reach forward with both arms. Rest your arms on your knees. Pause until you feel a mild urge to breathe again.
  5. Maintaining this position, inhale again through your nose and concentrate on filling the area between your shoulder blades with air.
  6. Exhale and reach forward further with your arms.
  7. Repeat this sequence for a total of 4-5 deep breaths, pausing after each exhale until you feel a mild urge to breathe again.
  8. Relax, rest and repeat 2-3 more cycles.

Perform 2-3x/day, for the next 3-7 days. *Unless otherwise directed.

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

 

Once you have mastered the mechanics of this technique, the following enhancements are recommended to further support repatterning your neuromuscular system toward greater relaxation, comfort and freedom:

 

Goal: While keeping your neck and shoulders relaxed:

  • Sense the area between your shoulder blades expand during inhalation
  • Sense your abdominals engage and draw in as you exhale

 

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