Setup
Tower bar spring from below with 1-2 long springs safety strap attached
Body position
Supine, balls of feet on tower bar. hip width apart or in pilates V position. Ankles plantarflexed hands holding on to upright arms straight
Movement/suggested breathing
Keeping knees straight, exhale to roll pelvis off the table articulating spine into flexion until resting at shoulder level. maintain this position inhale to bend and exhale to extend the knees 3 time. on third time keep knees straight and exhale to articulate spine back down onto the table, pushing torso away from uprights with arms. repeat 3-5 times
Cueing
Lower extremity alignment, scapula stability axial length particularly when in shoulder stand position, wrapping of thighs
Variation
Modify spring tension modify number of repetitions partial rollup only. feet in parallel or pilates V
Watch for
Poor scapular stability
Poor lower extremity alignment
Axial compression .
Muscle Focus
Hamstrings, abdominals, upper core stability/shoulder girdle, deep lumbar flexors, hip extensors, back extension when on shoulders
Pathologies
Lower back pain, tight hamstrings, stiff spine in general, neural stretching→ rolling all the way up to the Tx/neck
Purpose:
More advanced mobilising exercise of the spine; controlled rolling up into flexion and back into neutral position onto the table,
