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
Movement/Breathing
Inhale reaching one leg out and lifting it towards ceiling by flexing, maintain neutral trunk position. exhale lowering leg repeat other side.
Variation
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.
Cueing
Axial elongation (length through the spine)
shoulder organisation
Aim sternum toward ceiling for leg pull
Watch for
loss of hip height on one side when lifting
loss of head neck and shoulder organisation
Collapse of abdominal wall
Benefits
Closed chain upper extremities, weight bearing exercise
Muscle Focus
Abdominals, flexors hip, quadriceps/rectus femoris, triceps, adductors, deep neck flexors (with keeping the position neutral), anterior neck fascia
Pathologies/Purpose
Stabilisation hips, core control, neutral spine during movement, strengthening back, chest opening → shoulder restrictions
