Prone over spine corrector, balanced on abdomen arms outstretched overhead legs outstretched behind spine and hips in extension
Swimming – hover all four limbs in the air and begin swimming motion with arms and legs alternating in flexion and extension pulse the breath with the limb movement, inhaling for 4 counts and exhaling for 4 counts.
Swimming variations – maintain fingers touching the floor for balance.
Grasshopper begin with hands on floor with arms straight. inhale to prepare. exhale to swing legs up and over into hip and spine extension while allowing elbows to bend. create c shape from head to feet. reach legs out straight forming a plank position with the whole body. keep knees straight and click heels together 3-6 times as legs descend to starting position and elbows straighten. finish in thoracic extension with legs reaching long. perform 4-6 repetitions. grasshopper variations – click heels with knees bent
If clients thighs to achieve C shape
Head and chest dropping
Extensor muscles back, scapula stabilisation, core muscles activation
Postural correction, scapula/shoulder restrictions; scapula dyskinesia, lower back pain; kyphotic thoracic
Back extension, posterior chain legs and arms alternatingly, abdominals, core muscles
Core stability, thoracic spine extension, postural education and control, neutral spine alignment whilst moving arms and legs diagonally