Supine arms reaching back overhead., legs extended
Movement and breathing
Inhale to prepare, exhale and flat arms toward ceiling, dropping outer border of scapula to the floor. inhale and roll up to chest lift position, exhale to roll the rest of the way up one vertebra at a time. continue into a fully flexed position, arms parallel to floor, gazing at navel. inhale to extend spine from sacrum up through cervical spine until sitting tall. exhale and roll down to starting position.
maintain arms reaching overhead during roll up, from forward stretch position, lengthen forward from sacrum and elongate spine into extension before returning to sitting upright hands behind head, elbows open or closed in front hands behind knees for assistance.
Axial elongation, spine articulation in flexion organization of the trunk with breathing thoracic
Overuse of rectus abdominus or hip flexors poor segmental movement posterior pelvic tilt past horizontal alignment poor head and neck alignment poor shoulder organization
Abdominals muscles, isometric leg work (don’t overactivate rectus femoris)
Stiffness spine, core stability