Purpose: To isolate and achieve maximal flexion mobility of the pelvis and lumbar spine through activation of primarily the internal obliques and transverse abdominis in a gravity assisted position.
What It Targets: Activation and Motor Control of the Transverse Abdominis, Internal Obliques, Serratus Anterior, Diaphragm, Rectus Abdominis, Iliacus, Psoas Major, Triceps, and Forearm Flexors; Stretching of the Thoracic Paraspinals; Expansion of the Posterior Mediastinum
Procedure:
Assume the quadruped position with hands directly under shoulders, and knees directly under hips
Tuck your pelvis underneath you and round your whole spine into flexion, with emphasis on the lumbar spine
Fill in the valley often created in between your shoulder blades by pressing your palms into the table as you round your upper back
Once in the maximum tuck, inhale calmly through your nose with the intention of filling your mid to upper back with air
Exhale long and slow feeling the tension build in your sides and deep abdomen
Challenge yourself to tuck your pelvis and lumbar spine further with each exhalation
Repeat as prescribed, and don’t lose the pelvic tuck!
Main Cues:
Lumbar spine should be tucked as much as possible without any pain felt
Thoracic spine should be flexed as much as possible without any pain felt
Motion should be driven by the sides of the abdomen and deep core, not the “6 pack abs” (Rectus Abdominis)
The trunk should not move forward and backward and should only move up and down towards the ceiling/floor
Common Compensations/Adverse Effects:
Pain in lower back
Correction: Decrease the degree/intensity of the posterior pelvic tuck to find a happy position for your low back
Pain in wrists
Correction: Place your hands into a fist to allow the wrists to maintain neutral
Loss of spinal flexion on the inhale
Correction: Decrease the intensity of the inhale
Too much tension in neck and upper traps
Correction: Think of pressing your palms into the floor using the muscles in your armpits rather than tops of shoulders
Trunk is moving forwards and backwards with each breath
Correction: Keep knees stacked directly below hips, and hands directly below shoulders the entire time
Why We Love It:
Allows for achievement of maximal lumbar and pelvic flexion in a gravity minimized position
Allows unrestricted expansion of the posterior mediastinum cavity
Connects upper and lower body via full activation of the deep core with attachments on the ribcage and the pelvis
Establishes a Zone of Apposition for more efficient firing of the diaphragm
*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.