Setup
Chair at end of trapeze table or with 2 stacked box 1-2 medium springs pedals together
Body Position
Prone over chair Hands on pedals elbows extended shoulders down positioned over hands legs reaching long resting on table or box spine/pelvis neutral. (move body forwards or back to change fulcrum point depending on weather you want more thoracic or more lumbar extension.
Movement
Inhale by gently lifting abdomen , exhale and extend thoracic spine continuing into lumbar spine if desired. inhale to return to starting position by sequentially flexing lumbar and the thoracic spine. may modify breathing as necessary; it is suggested that for thoracic extension use an exhale and for full spine extension use an inhale.
Variation
Spilt pedals for rotation variations remove boxes or move chair away from trapeze table to increase challenge. pross full spine extensions.
Cueing
Axial elongation thoracic mobility in extension ease in neck and souers width of chest upper back.
Watch For
hyperextension of lumbar or cervical spine or elbows poor scapular (shoulder blade) stability flaring of ribs.
Muscle Focus
Back extensors, rhomboids, isometric: triceps/biceps, latissimus dorsi
Pathologies
Shoulder girdle instability, postural control, scapula setting/dyskinesia,
