Torso in neutral, prone on mat, legs and arms outstretched
Upon exhalation allow the arms and legs to reach away from center to hover just above the mat as the spine lifts into slight extension. alternate arms and legs up and down in a swimming motion, maintaining abdominal control and axial length. the gaze should be toward the edge of the mat. inhale and exhale as comfortable. finish reaching limbs away from center and lower to the mat. push the breath with the limb movement, inhaling for 4 counts and exhaling for 4 counts.
Lift arms and legs slowly one at a time or in opposition. add internal/external rotation at the hips and shoulders. allow more extension at the spine and hips
Cervical or lumbar hyperextension
Wobbling in the torso.
Insufficient shoulder flexibility
Extension upper and lower body; core muscles, scapula stability, shoulder joint extensors over head.
Scapula dyskinesia, instability shoulder, pelvic girdle weakness,
Core activation, extension shoulder and hip; postural strengthening,