Exercise: Hook-Lying Pelvis and Ribcage Repositioning with Reach
Purpose: To reposition the ribcage so it is stacked vertically over the pelvis via breath and deep core activation. It also utilizes hamstring activation to provide posterior pelvic tilt, and adductor activation to open up the pelvic outlet via innominate abduction
What It Targets: Transverse Abdominis, Internal Obliques, Hamstrings, Adductors, Posterior Mediastinum Expansion
Procedure:
1) Lay on your back with feet flat and elevated about 2 inches, knees bent, and a ball between your knees
2) Tuck your pelvis as you dig your heels back towards your butt without actually moving your feet to feel your hamstrings kick on
3) Reach your hands to the ceiling keeping your elbows straight
4) Inhale and focus the air to fill your upper back and sides of ribs
5) Exhale long and slow through your mouth getting every morsel of air out as you pin your ribs downward and reach your fingertips to the ceiling
6) Inhale again and keep your ribs pinned down and arms in the previously extended position
7) Exhale again while letting your ribs sink deeper towards the table
8) Repeat this sequence for 5-10 breaths
Main Cues:
Maintain posterior pelvic tilt
Maintain hamstring activation without eliciting a cramp
Don't let the ball fall
Keep your head and neck relaxed in 30 degrees of extension
Reach your fingertips to the ceiling on the EXHALE
Fill your mid back with air on the INHALE
Common Compensations/Adverse Effects:
Excessive neck activation
Correction: Breathe out of your open mouth as if you are fogging up a window
Anterior pelvic tilt
Correction: Maintain contact of low back with surface you are laying on
Anterior ribs flare up and out
Correction: Reach further towards ceiling and exhale all the air out of your lungs
Breath holding on the inhale
Correction: Hold your breath for 2 seconds at the end of a full EXHALE instead
Why We Love It:
Restores proper breathing mechanics to allow for 360 degree expansion of the ribcage during the inhale, and achieving a complete exhale
Restores stacked spinal posture to allow for optimal core engagement
Uses hamstring activation to produce posterior pelvic tilt
Uses adductor activation to abduct the pelvic outlet allowing for proper ascension of the pelvic floor
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.