Setup
11/2-2 springs headrest down cords long, with loops
Body Position
Supine arms at sides legs extended feet in loops pelvis in neutral
Movement/breathing Inhale to flex hips legs abducted until feet are just above the pelvis. Exhale to articulate spine into vertical shoulder stand keeping carriage stationary. Inhale to abduct legs to shoulder width then exhale to articulate spine back down to carriage keeping carriage stationary. Circles legs return to starting position. repeat beginning with abducted legs articulating spine back down with adducted legs. the carriage should remain still throughout roll up and roll down.
Variation
Increase degree of hip extension while descending raise arms toward ceiling or out to sides
Cueing
Axial elongation
Hip dissociation followed by spine articulations
Watch for
hyperflexion of neck spine compression in flexion loss of axial length.
Variations
Decrease springs increases core work
Feet out away from the body as you roll down to lying position
Muscle Focus
Obliques, abdominals, abductors, adductors, shoulder girdle → scapula
Pathologies
Core stability, pelvic girdle weaknesses, mobilisation hip, strengthening add/abd
