Balanced Body Allegro 2 Instrucciones página 31

CAT, LEVEL 3
Springs: 2 short springs from above on Push-through Bar
Reps: 4
Focus
» Breath – exhale roll down, inhale to extend out, exhale pull
back, inhale uncurl.
» Spinal flexibility
» Scapula stability/mobility
» Abdominal hollowing and lift
» Coordination of breath with full spinal mobility
Precautions
Back injuries, shoulder injuries, knee injuries, and osteoporosis
Prerequisites
Mat – Cat/camel stretch
Starting Position
Kneeling on table, hands on Push-through Bar with the bar close
to the body.
Standard Exercise
» Press bar down and roll the spine down beginning with top of
head.
» Reach bar away as spine elongates into extension.
» Return by pulling abdominals in and curling spine back into
flexion before stacking vertebra one on top of the other to
return to the starting position. (Keep the hips pressed forward
over the knees as much as possible.)
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