Hands shoulder width apart! Look at your hands at all times. Do not bring the foot further away from the wall than the hands as a counterweight! Keep your shoulders over your hands at all times and do not arch your back! Move slow!įocus on isolation! Move 1 leg at the time only. Do not allow your stomach to touch the wall. Stretch your wrists on the floor in all possible directions. Keep your forehead on the floor and interlock your fingers behind your head. Quick, small and dynamic circles to wake the shoulders up and get them ready. The rest of the body stays tight and immobile. Open your legs sligthly for this exercise. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Keep your chest on the floor at all times. Lift your elbows and hands up towards the ceiling here as well. On the way back stop with your elbows in line with the shoulders. Only lift the elbows and hands.įirst reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. Make sure that your elbows are 90 degrees bent and in line with the shoulders. ![]() Use pillow or box under chest to get compfortable. Upper body straight and parallel to the floor. Make sure your back stays straight and does not round.īoth knees and hips on 1 line. Lock the knees fully and keep them facing towards the ceiling. Pull your shoulderblades together in the back. ![]() Anterior pelvic tilt with a sligthly arched back if possible. Look at hands guiding the movement up.Īnterior pelvic tilt. Hips stay low while swinging side to side. Keep your shoulders engaged at all times. Get your heart rate going and do not stump into the floor! Fly like a butterfly!
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