1-2 Springs, cords short without loops or handles footbar and headrest down
Sitting toward the base of carriage, facing the head, hands holding onto handles, feet on headrest, knees flexed, hips parallel and knees bent
Inhale to prepare, initiate with posterior pelvic tilt, exhale to articulate spine into flexion, down and back over carriage. pause, inhale in rolled down position, exhale to roll up to starting position maintaining exhale to roll up to starting position, maintaining spine in flexion until all the way up.
Add arm work in roll down positions, bicep curls tricep extensions rows. oblique variations perform roll down while in spine rotation and arm work in spine rotation.
Spine articulation in flexion, movement of the pelvis in flexion. deep abdominal contraction. ease in neck and shoulders axial elongation.
Flexion of arms as primary mover of carriage. shrugging of shoulders. extending of the spine to return to sitting. poor segmental organisation . pulling up with arms.
Abdominals, obliques, core muscles, back extensors, latissimus dorsi,
Spine articulation, shoulder stabilisation → scapula setting and postural control