The "HUNDRED"Starting position;
Supine, imprinted, legs parallel & adducted in air w/ knees flexed,arms long by sides, palms down, scapulae stabilized.
To begin...
Lengthen back of the neck, maintaining length, and gently slide scapulae down to stabilize,
contract abdominals to slide ribcage toward pelvis and flex thoracic spine, reaching arms off mat,
level with shoulders or a bit higher.
Then...
Inhale for 5 counts, maintaining spinal flexion, scapular and pelvis stability while doing small vertical pulses with arms. Exhale for 5 counts, continuing to pulse arms.
Complete 10 sets ( total of 100 counts)
Notes; Pulsing action of arms stimulates circulation of oxygen to blood cells
Target muscles; Transversus abdominins to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques, scapulae stabilizers against the movement of arms; hip flexors, adductors & quadriceps isometrically.
No comments:
Post a Comment