torso flexion TORSO PRESS SITTING
ADVANCED
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EXERCISE
springs: 1 heavy low 1 light top
Trained professional must spot throughout exercise, ensuring exerciser’s control of pedal at all times so it does not release suddenly, and ensuring that exerciser does not lose balance. Spotter must not lean over pedal. NOTE:
To prepare, inhale... EXHALE
STARTING POSITION
Seated in center of Chair, facing back, weight back of sit-bones. Lumbar spine slightly flexed, thoracic spine lengthened. Legs straight, parallel and adducted, reaching on a diagonal (Teaser position). Heels of hands on pedal. Arms straight and medially rotated, fingers toward Chair. Scapulae stabilized. NOTE: Be careful not to sit too far back; allow enough room for sacrum area to roll onto Chair and not off it.
keep legs stable on diagonal and roll ASIS away from front of femurs, trying to increase spinal flexion. Simultaneously, keep arms straight and press pedal down. Roll back far enough that sacrum area contacts Chair, keeping abdominals flat.
Then... INHALE
roll rib cage toward pelvis and roll forward just enough to allow pedal to lift.
EXHALE
keep legs stable, try to increase spinal flexion and roll back to press pedal down.
Complete 5 – 10 repetitions. To finish… INHALE
roll forward, returning to starting position and bringing pedal all the way up.
Torso Press Sitting
1. starting position
130
2. press pedal down
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