The Hundred
Double Straight Leg Stretch
Single Straight Leg Stretch
Single Leg Stretch
Criss Cross
Leg Circles
Double Leg Stretch
Roll Up
Neck Pull
Roll Over
Corkscrew
Spine Stretch
Saw
Spine Twist
Bridging
Single Leg Kicks
Double Leg Kicks
Swimming
Swan
Side Leg Series
Ography
Curl head and shoulders off mat, extend legs, lightly pump arms up and down 3"-5" in time with inspiration.
Purpose
Stabilize pelvis, cervical flexion w/out strain, Strengthen Abs and hip flex. Stabilize Lumbar.
Delts, Pelvic Floor, Quads, Rec Abs, Glutes
Precaution/Modification
Oste, No flexion, Active Lumbar, Sciatica, and Chronic low back pain stay at table. Shoulder or Neck, support with pillow or C shaper. No C-nod.
Variation
Add position change each 20 count. Add Bounce of Legs
Breath
Inhale Prep/Exhale Exertion.
Ography
Extend legs to 90 lightly lower the legs to an angle and then lift them back up. Add resistance and opposition. Keep pelvic bowl grounded and engaged with each lift.
Purpose
Stabilize pelvis, cervical flexion w/out strain, Strengthen Abs and hip flex. Stablize Lumbar. Stable Pelvic Floor,
Precaution/Modification
Active Lumbar, Cronic low back pain stay at table and maintain aspect ration. Support with pillow or C shaper under sacrum bone.
Legs at table. Support with Pillow under sacrum. Limit ROM.No C-Nod.
Variation
Add resistance, increase reps. Add rotation and pulses.
Breath
Inhale Prep/Exhale Exertion.
Ography
Lie on the back, C-Nod. Extend Legs to 90 Scissor position. Two pumps and then switch to the other leg. Hold leg at Calf or Ham, never back of the knee.
Purpose
Develop pelvic stability and core control. Strengthen abs. Increase flex in hamstrings.
Precaution/Modification
Neck and Shoulder injury legs only. Low back injury work with imprinted spine. or supported neutral. No Oste. Modification Support Head and keep legs at attitude.
Variation
Add rotation and develope. High reps.
Breath
Inhale Sniff/Exhale on switch