1-2 Springs cors with loops or handles attached headrest up or in neutral
Supine on reformer, hands holding handles, arms extended toward ceiling knees and hips at approximately 90 degrees, spine in neutral
Hundred prep Exhale to extend shoulders, bringing arms down to sides and curl up into chest lift position inhale to roll down. to progress add leg extension to various degrees of difficulty.
hundred cords may be adjusted to low pulley risers if desired. maintain lifted position of body with legs outstretched, spine in neutral or imprint. pump arms up and down, keep torso stable. inhale for 5 counts as arms pump exhale for 5 counts as arms pump. perform 10 breath cycles for 100 repetitions
Coordination – start with head down, elbows bent on carriage, knees flexed toward chest. inhale to extend arms and legs and curl up into hundred position. open and close legs, exhale to bend knees then bend elbows. maintain head and chest lifted and perform 8-10 repetitions.
Cervical spine excessive flexion or extension
Flaring of ribs,
Extension of lumbar spine.
Abdominals, core stability, pelvis girdle, iliopsoas
Core stability, shoulder girdle imbalances and restrictions; scapula dyskinesia