1-2 Medium Springs Pedals together
Seated on top of the chair hands back on the pedals fingers pointing forward or backward. legs outstretched in front parallel to floor spine in neutral or slight imprint.
Reverse swan – inhale to prepare, Exhale and with deep abdominal contraction, begin to curl up into thoracic flexion inhale to return. may modify breathing as necessary exhale in both direction for increased lumbar flexion.
Teaser 1 – start with legs in air. inhale to prepare. exhale and with deep abdominal contractions begin to curl up until full teaser position. inhale at top exhale back down .
Teaser 2 – inhale to prepare. exhale and with deep abdominal contraction begin to curl up though head, neck and shoulders. legs begin to float up as thoracic spine curls until in full teaser position, maintain slight posterior pelvic tilt. inhale at top and exhale to return. beginning with articulation of lumbar spine, lowering the legs until in starting position.
Teaser 3 keep upper body lifted and exhale to lower legs inhale as legs lift back up to full teaser position.
Keep legs bend for decreased challenge
Deep abdominal contraction
Fulcruming at one spinal segment, poor shoulder organization, loss of spine flexion.
Abdominals, triceps and biceps, latissimus dorsi, isometric activation lower limbs
Strengthening core and postural control; scapula and upper extremity strengthening, isometric activation lower limbs