- 1. Thoracic Breathing
- 2. Small Ball
- 3. Hundred Modified
- 4. Roll Up Prep
- 5. Roll Down Prep
- 6. Shoulder Bridge
- 7. Rowing with Resistance Band
- 8. Child's Pose
- 9. The Arch
- 10. Relaxation Pose
Exercises
Roll Up Prep
Introduction
The Roll Up Prep will utilise and strengthen the:
- transverse abdominus muscle which stabilises the spine
- rectus abdominus and obliques which flex the spine
- scapula stabilisers (shoulder blades)
Motions
- Start Position
- Supine (on back)
Neutral spine
Arms shoulder height
Legs together, knees bent
- Step 1
- Inhale: Lift arms to ceiling
- Step 2
- Exhale: Curl upper body, reaching arms towards knees
- Step 3
- Inhale: Reach arms to ceiling
- Step 4
- Exhale: Roll back to start position