exercises TEASER
| FIRST LONG BOX continued
2. TEARDROPS OUTWARD
EXERCISE
footbar position #3, 1 spring
To begin...
STARTING POSITION
Supine on box, head toward pulleys. Upper body (from about mid-scapulae up) extended off end of box. Lumbo-pelvic region neutral, upper thoracic and cervical spine extended. Legs straight, adducted, as low as neutral pelvis can be maintained. Arms straight reaching down by sides of box, hands in straps, palms facing up. Scapulae stabilized.
INHALE
initiate from head and begin to flex upper body. Simultaneously, initiate arm movement by stabilizing scapulae, and reach arms forward and slightly in toward midline to begin moving carriage out.
EXHALE
continue to sequentially articulate spine off box, rolling through imprint, then reach legs up and continue to roll spine off box to balance in V position. Simultaneously, continue to reach arms forward, directly in front of shoulders, as high as possible up to eye level, palms facing up.
Teardrops Outward
60
1. starting position
2. begin to flex
3. balance in V
4. circle arms outward
5. circle arms back
6. reach arms forward
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