Purpose – Strength Core and Lumber Spine
Set up Position
- Start sitting with knees bent and feet flat on the floor
- Back of neck lengthened
- Shoulder blades should be squeezed together and drawn down towards your feet
- Spine in neutral
- Core stability muscles and pelvic floor engaged (30%)
Exercise Description
- Inhale to prepare and tuck under your pelvis creating a “C” shape with the base of your spine
- Exhale and roll back to a position you know you can hold without using your arms for support
- Lift both feet off the floor and balance on your tail bone
- Look more up towards the ceiling than at your knees to avoid your shoulders rounding
- Inhale, Exhale and extend leg away from you as far as you can without loosing balance, return the leg and repeat on the other leg
- Repeat x 16
Watch Out Points
- Avoid moving body backwards
- Keep tension out of neck and look at the ceiling not towards your knee
- Avoid cycling the legs, wait for one leg to return before moving the other
- Keep core and pelvic floor engaged
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