1-1.5 springs footbar up
side sitting knees stacked on top of each other shins against shoulder rests, place one hand on the footbar with elbow straight, shoulder down opposite hand on carriage, palm flat carriage pressed out.
Inhale to prepare and Exhale whilst you initiate by pulling carriage toward footbar, pressing bottom hand into carriage. rotate upper body, neck and head away from footbar. lengthening into side stretch. Inhale to return to starting position.
Neck and spine stay the same; no derotation of the shoulder or rib cage;
Lateral shift of torso instead of sidebending
Poor shoulder organisation
Internal and external obliques, abdominals, stretching: serratus anterior, latissimus dorsi, quadratus lumborum
Core stability, shoulder girdle control, restricted shoulders, spinal mobility and rib mobilisation