Purpose:  Strength Core, Lumbar Spine and Shoulder Mobility



Exercise Description


  1. Lying on your back, knees bent and feet hip width apart
  2. Neutral Spine
  3. Core and Pelvic floor engaged
  4. Inhale to prepare, exhale and float one leg off floor
  5. Inhale, exhale and float arms up to rest directly in line with shoulders, fingers pointing to ceiling, palms facing in, shoulders blades pulled towards mat
  6. Inhale to prepare, exhale and lower both arms behind head, the movement comes from your shoulder joint not your elbows.
  7. Inhale and circle them down towards the shoulders, exhale and keep moving down towards the hips, inhale and circle them back to the start positon.
  8. Repeat x 4 then switch direction x 4
  9. Repeat on other leg


Watch Out Points


  1. Maintain neutral spine
  2. Keep tension out of the upper body
  3. Only go as far as range of movement allows
  4. Keep shoulder blades stabilised


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