REPOSITIONING TECHNIQUE 1 - 90 90 Hip lift with Hip Shift
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- čas přidán 12. 08. 2021
- movement101.ca/
90 90 Hip lift with Hip Shift // Postural Restoration Institute // Core // Breathing
This is the single most powerful technique I know.
The PRI 90 90 Hip lift with Hip shift.
This technique is about a core, breathing, inhibiting muscle tension, easing back tension, pulling you out of your sympathetic nervous system, restoring alignment of pelvis, spine, and human movement. All in one technique.
To quote Ron Hruska, the Founder of PRI, "The Human body is an asymmetrically designed system."
If you feel like you are stuck in a pattern, you are. EVERYONE has an identifiable pattern of asymmetry called the left AIC pattern.
It is created by the natural asymmetries of the human body. Huge liver on one side, big heart on the other, 2 lobes of lung on the left, 3 on the right, bigger more powerful hemi diaphragm on the right, less powerful on the left.You may have additional patterns from compensations and injuries, but everyone has an underlying left AIC pattern.
The 90 90 hip lift with hip shift, unwinds it.
Watch the video, try it out, send me questions.
Sound on for cues!
Pro tips :
➡️ make sure your exhale is FULL and COMPLETE
➡️ DO NOT loose the AB wall tension on the breathe in
➡️ focus on the sensory input through the wall and the floor
➡️ ensure the ball between your knees is only 3-5" wide
➡️ relax your neck
For more PRI techniques check out my PRI youtube playlist.
IF YOU DON'T WANT TO DO THIS ALONE, join the movement 101 membership for classes and challenges. I’ll be there every step of the way!
learn.movement101.ca/bundles/...
If you are in the membership try new PRI classes Self Therapy 1.0 and Self Therapy 2.0
...or dive into the 6 day Core Commitment Challenge or 14 day Core and Spine Challenge
#PRI #posturalrestorationinstitute #core #breathing #mobilityexercises #movement101 #physiotherapy #physio #physioexercises #mobility #flexibility #strength #stability
Thanks for watching!
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Michelle Edmison
Registered Physiotherapist
Clinical Instructor Faculty of Medicine UBC Physical Therapy Department
Certifications & Specializations :
Kinstretch and FRC
Postural Restoration Institute
Dynamic Neuromuscular Stabilization
Foundation Training
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DISCLAIMER
Michelle Edmison and movement 101 strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
thanks michelle for all you done you are beutifoull person ciao bella
I just want to say that you have one of the best speaking voices I've ever heard!
So useful. Thank you!
thanks for sharing
Hi Michelle, thanks for all the fab content you produce! I'm trying really hard to not engage my back muscles when I lift my hips away from the ground in this exercise, and focus on engaging my hamstrings instead but my brain always seems to default to my back muscles (I have chronic lower back pain for context). Have you got any tips/suggestions of how to avoid doing this or a recommendation from your videos which might help? Thank you :)
Grat video! Concise...to the point.
Would you recommend trying to learn the breathing part for a few days before adding the hip shift. I kinda keel like if I don't relearn and get that part down solid first...I will lose it when doing the hip shift. Or perhaps you have a breathing video? Thanks!
Fabulous idea. The breathing is key but not easy. go for it!
czcams.com/video/4GoqjoEXaAw/video.html maybe that helps
Is it normal to feel in the beginning your quads even if you are feeling the hamstring engaging?
Hi, when i pull down my heels i feel my hamstrings well but after the exercise my knees hurt every time, how to prevent that
I would like to know how to build my hammies. I am a mature lady, knee issues and weak pelvis floor. Have been recovering from PMR and just working off of Prednisone...down 5 mg
Great cueing Michelle! Question. I’m just so turned to the right at the thorax. The left rib flare is so hard to control in this position. Would you switch up the reach to help facilitate? Pull harder with left hamstring? I feel like I’m fighting so hard to stay neutral at the rib cage.
Absolutely. I change the reach depending on the body in front of me and how I feel on a certain day. Sometimes I hold my left ribs, sometimes I reach with my left hand, sometimes I add tubing and alternate right and left reach...trust your instincts :)
Is this if you feel tight QL on the right side?
This exercise is really helping my hips but if I don’t do it for a few days it seems like it reverts back to the way it was. How do I progress/strengthen my hips to stay in the correct not rotated position?
this is my question too!
You work on building a strong core and glutes that help your pelvis stay in the position you want it to. My PT said this exercise is something you should do for life because even something as simple as stress or lack of sleep can contribute to an anterior pelvic tilt. So do PRI + strengthening regularly
Thank you
Do you do this exercise on both sides?
from my understanding, you just do the side she is doing do to the asymmetric nature of our bodies
No, just one side. It's to address the asymmetry of the diaphragm, and the torsion we almost all have due to this (+ the damages of modern chair lifestyles)
You say to keep the ab wall tone, but all the other vids on this say to keep your belly soft or keep a jelly belly. I’m confused.
Left side ab tone (obligues/diaphragm) should be found. Soft jelly belly refers to the transvers abdominis muscle aka six pack abs, so the front of the stomach
@@schminke89 so basically don’t tuck your pelvis or crunch forward using ab wall? Thanks again. God bless.
You speak as though addressing kindergarten children. But thanks for the information.
It doesn't sound that way to my ears, but I know we are all different.
Would be very helpful if you could use less professional terminology, esp for those who does not have English as mother tongue.