1
Q
Benefits
A
NOT an arm exercise, mid back
Postural corrections - counteract rounded/kyphotic postures
Strengthen mid back and scapular stabilising muscles
Core stability
2
Q
Springs
A
X1.5
3
Q
Alignment Cues
A
Legs in tabletop - knees over hips, shins parallel to ceiling
Hands over shoulders
Collar bones wide and open
Shoulder girdle down (before pulling)
Double chin as arms press down
4 fingers in, thumbs out
4
Q
Teaching Points
A
No rib flaring
Don’t lift shoulder girdle
Move carriage 1/2 an inch
Keep elbows soft
Wrists remain in neutral
Give self a double chin, press back of skull into headrest, and open collar bones
5
Q
Progressions
A
Straighten both legs up to sky to begin
Exhale, float arms by sides and lower legs 2 inches (still more focus on mid-back)
6
Q
Adaptations
A
N/A
7
Q
Hands on
A
