1-2 light springs chair at end of trapeze table or next to two boxes – for optimal safety and biomechanics – non skid on pedals for bottom hand pad under hip
Sidelying, hand on pedals with shoulder directly over the hand. Place the top arm/hand at side shoulders stabilized
Exhale to laterally flex the spine. Inhale to return to neutral starting position
Start with body in slight flexion or slight extension –
star variation –
with shoulder and hip abduction
with shoulder hand hip flexion/extension
In sidebending width of chest and upper back
integration of ribs with pelvis.
Unwanted spine flexion or extension poor head and neck alignment excessive wrist compression flaring of ribcage.
poor core stability, hypermobile spine, weak obliques; post shoulder injuries/surgery, scapula dyskinesia
Advanced stabilisation and activation of the core muscles in combination with isometric tension in the lower limb (leg axis training).