Lie in a supine position, maintaining a neutral spine. Bend both legs, keeping them hip-width apart with feet flat on the floor. Position the arms in a captain’s position, with the hands gently touching the head on each side, elbows wide and bent.
Inhale to prepare. stabilizing the scapulae and lengthen the spine.
Exhale — In four counts, lift the head and chest off the floor, scooping the abdominals and reaching thoracic flexion. Maintain pelvic stability while forming a C-curve, ensuring the lower edge of the scapulae lifts just off the floor.
Inhale — Hold in four counts the thoracic flexion, maintaining core activation and using intercostal breathing. Keep the head aligned and feel the lower ribs drawing closer to the pelvis.
Exhale — Lower the upper body with control in four counts, articulating the spine one vertebra at a time until returning to the starting position.
Perform 5-10 repetitions, focusing on control, precision, and breath coordination.
Extend the arms forward for all the exercise, facilitating the thoracic flexion. This position provides additional support and assists with spinal flexion.
Perform the exercise keeping the leg in tabletop position tthroughout the entire exercise.
