Tower bar sprung from above with 2 light springs
kneeling facing tower bar, hands on bar, shoulder width apart.
Inhale to prepare. exhale and starting from crown of head, flex spine pushing bar down (elbows slightly bent at the beginning) and through uprights maintain knees at 90 degrees and at full reach, inhale to allow spine to extend slightly. exhale with return to starting position by reversing movement, initiating spine flexion from the tailbone. inhale at top. hips stay directly over knees.
oblique variations – both hands to one side of the tower bar
Axial elongation /core control, shoulder girdle organization, spine articulation
Cervical hyperextension, sitting backward, shoulder elevation, lack of shoulder girdle strength. too much weight resting on arms. Increasing knee flexion (leaning forwards or backwards)
Abdominals, shoulder girdle postural activation, pelvic girdle activation → extended/neutral hips control
Articulation exercise, core stability and strengthening, postural setting scapulae, shoulder strengthening,