Set Up/ Body position
Long sit position, shoulders and elbow extended, shoulders over hands legs extended lift pelvis, reaching soles of feet toward floor until trunk supported with only hands and feet in contact with the floor. neck in comfortable position
Inhale reaching one leg out and lifting it towards ceiling by flexing, maintain neutral trunk position. exhale lowering leg repeat other side.
Perform 3-5 repetitions on one side before changing to other side. hips slightly externally rotated knees may be flexed forearms on floor supporting trunk along with feet may rotate hands to face the other way.
Axial elongation (length through the spine)
Aim sternum toward ceiling for leg pull
loss of hip height on one side when lifting
loss of head neck and shoulder organisation
Collapse of abdominal wall
Closed chain upper extremities, weight bearing exercise
Abdominals, flexors hip, quadriceps/rectus femoris, triceps, adductors, deep neck flexors (with keeping the position neutral), anterior neck fascia
Stabilisation hips, core control, neutral spine during movement, strengthening back, chest opening → shoulder restrictions