1-1.5 springs, Footbar high
Standing on carriage, feet flat or propped up on the shoulder rest.
Arms extended hands on the footbar knees extended and hips flexed.
Elephant – maintain spine in flexion, feet flat on carriage toes slightly lifted. Inhale to press carriage back maintaining posterior pelvic tilt and keeping toes lifted. Exhale to pull carriage back in, deepening the abdominal scoop. emphasis is on pulling the carriage back in.
Inverted V – Begin by exhaling to extend the hips, pressing the carriage back while pivoting around the shoulders. Press back until in full plank position. Return by inhaling to flex the hips , allowing pelvis to rise toward the ceiling as the carriage moves in to starting position.
Long stretch. Start in plank position with shoulders above hands spine in neutral. feet may be on or in between shoulder rests. maintain hips and knees extended and exhale press back through the arms, flexing the shoulders. inhale to return to start position.
Elephant, Inverted V and Long stretch
Axial Elongation, Shoulder girdle alignment
Elevated scapulae, poor arm alignment. Dropping of hips, loss of core support, Cervical Spine hyperextension
Long stretch: abdominals, core muscles, scapula and shoulder girdle muscles
Elephant: deep abdominals, core muscles, rhomboids
Shoulder instability, scapula dyskinesia, core and trunk weakness