2. LATERALLY ROTATED STARTING POSITION
Supine, head toward vertically sliding bar. Arms overhead, hands braced against uprights, slightly higher than shoulder level, scapulae stabilized. Pelvis and spine neutral. Feet in footstraps with legs laterally rotated, knees flexed and ankles dorsiflexed.
NOTE: Can be done starting in and maintaining neutral once strength is gained and ability demonstrated.
MODIFICATION (EXERCISE 2) 1. KEEP ANKLES DORSIFLEXED.
To simplify coordination.
EXERCISE
To prepare, inhale... EXHALE
keep heels connected and legs laterally rotated and press feet away, extending knees. Simultaneously, imprint spine, plantar flex ankles and gently point toes. Reach legs as low as imprint can be maintained.
INHALE
keep heels connected, flex knees and hips and dorsiflex ankles, moving pelvis toward neutral.
Complete 5–10 repetitions.
Laterally Rotated
1. starting position
2. press legs away
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3. return
ESSENTIAL CADILLAC MANUAL • EXERCISES
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