11/2-2 springs headrest down cords short, with loops for optimal biomechanic headrest shoulder be dowel to prevent excessive cervical flexion
supine, arms at sides legs parallel and extended feet in loops pelvis in neutral
inhale to flex hips keeping knees extended exhale to articulate spine into picked shoulder stand until carriage comes to rest. externally rotate hips slightly and inhale to flex hips and knees until thighs are parallel to floor. keep feet together and steady in space and exhale to articulate spine back down onto carriage, allowing hamstrings to lengthen. do not allow knees to fully straighten continue to extend the spine onto the carriage as the hips and knees press out to starting position with legs parallel. pike, peel up plie peel down press.
Allow heels to move with sit bones as spine articulates down to carriage maintain legs in parallel during rolldown raise arms toward ceiling.
Hip dissociation followed by
Spine articulation organization of the head neck and shoulders.
Hip dissociation followed by spine articulation organization of the head neck and shoulders.
movement articulation of the spine
mobilise nervous system
Abdominals, pelvic girdle activation, glute, posterior fascia mobilisation
Stiffness thoracic and lumbar, core stability, activation, leg axis training