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START & END
Assume the kneeling position, place your toes on the floor, grasp the handles
and straighten your arms with the grips parallel to the floor. Lift ribcage, expand
chest, align hips with shoulders, and push hips back slightly. The lower back should
assume its natural curvature. Focus your eyes straight down at the floor. Inhale
deeply through your nose and exhale gently and pull the lower abdomen in and
narrow waistline. The drawn in abdomen position must be held throughout the roll
out and back movement.
Hold breath and push forward while simultaneously moving hips forward and
slightly down. Roll out only as far as the lower back can maintain its natural
curvature.There should be no increased arching of the lower back, pushing out
of the abdominal wall or any low back discomfort or pain. Decrease then amount
of forward motion if any of these signs occur. Hold 2-3 seconds, roll back to the
starting position and exhale as the hips move over the ankles. Repeat the above
breathing cues and perform the desired amount of repetitions with proper form.
Repetitions are done until your muscle fatigues or until your form is lost. Aim for 30
reps, for more challenge, hold your extension position.
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