Exercise of the Month Volume 7 Issue 4: Lower & Lift

STARTING POSITION

Begin in an inverted position, with your legs straight, parallel, adducted and reaching up towards the ceiling. Your ankles are plantar flexed, with toes gently pointed. Ensure you are in an imprinted position with scapulae stabilized, while holding the sides of the Arc Barrel.

EXERCISE

inhale		to prepare...
exhale		Reach both legs away from your torso – as low as possible while still maintaining imprint.
inhale		Flex hips, hinging legs towards your torso.

Complete 5-10 repetitions.

ESSENCE

Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques to maintain imprint and pelvic stability; hip flexors eccentrically as legs lower, concentrically to lift legs; scapular stabilizers

Stability: torso; scapulae

Mobility: hip flexion and extension

Endurance: obliques to maintain imprinted position throughout

FOCUS

Lower your legs as far down as possible, without allowing your pelvis to tilt anteriorly, in order to avoid lumbar strain.
Maintain weight on your upper thoracic spine, not on your cervical spine.

MINI STABILITY BALL

A Mini Stability Ball™ is a great way to add challenge in place of the Arc Barrel.