1Leg Extension
- Starting in the tabletop position, connect to the abdominal muscles by drawing the belly button towards the spine.
- Maintain a neutral pelvic position.
- Slowly straighten your leg as your lower it towards the ground and then float your leg back up to the tabletop position.
- Repeat on the opposite side.
Ribs down and belly button
2Toe Taps [Switches]
- Begin by laying on your back with your knees bent and engage abdominal muscles by drawing the belly button towards the spine.
- Lift one leg into the tabletop position.
- As your lower this leg, raise the opposite leg into tabletop position.
- Repeat this movement by continuing to swap your legs.
- Maintain your abdominal contraction and neutral pelvic position throughout.
3Leg Extension
- Come onto all fours on a soft surface.
- The wrists are positioned under the shoulders and the knees under the hips.
- Maintain a soft bend in the elbows and a neutral pelvis and lumbar spine.
- Slowly extend the leg so the head, tailbone and foot are in line.
- Lower the leg to the start position and repeat as per Physiotherapist guidelines.
WATCH HIPS ROTATING
4Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
Keep pelvis neutral – core’s engaged