How To Perform The 9090 Hemibridge With Left Hip Shift

This exercise from the Postural Restoration Institute is to help align a forwardly tilted left hemipelvis and improve pain, discomfort and improve mobility.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): L hamstring, L adductors, L obliques

Equipment: Wall, Small Foam Roller or Theraball

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Pull the left knee down, slide the right knee up; sense and load the left heel; squeeze the roller or ball with the left knee

Before starting:

This exercise relies heavily on good breathing in order to be effective. Note the following:

1. To inhale, place your tongue on the roof of your mouth and inhale through the nose

2. Inhale slowly and as long as you can to contract the diaphgram fully

3. Exhale slowly through the mouth until you feel the abs engage before repeating this breath cycle.