Supine on mat, knees bent, feet on the floor, hands interlocked behind head
Inhale to prepare, Exhale curl up through upper trunk, maintain pelvic neutral position, inhale, reaching arms to the back of thighs, exhale use arms for assistance and curl up a bit higher, scooping deeper through the abdominals, inhale and reach arms back up to the ceiling and then behind the head. Maintain curl up without dropping down. Exhale continuing to deepen the abdominal scoop and roll back down to mat.
Core control, Neutral pelvis position, head and neck alignment
Posterior pelvic tilt (tilting your pelvis backwards) , poor head and neck alignment, holding of breath
Abdominal muscles, increasing thoracic flexion
Lower back pain, core strengthening
Activation of deep abdominals (= antagonist back muscles, build protecting corset with the core to support the back muscles) in a neutral pelvis position; alignment of ribcage and pelvis; neutral position of the pelvis; mobilisation of the thoracic spine