Expanding the ribs and re-establishing intra-abdominal pressure.
Repositioning the pelvis, expanding the right rib cage and re-establishing Intra-abdominal pressure
Repositioning the pelvis, strengthening the left abdominals and relaxing the right side neck
Activating left abdominals and inner thigh to accept and be comfortable with the center of mass over the left hip/pelvis
Helpful in correcting scoliosis type curvatures of the upper back. through asymmetrical rib cage expansion and torso alignment
Activating right foot, left inner thigh and abdominals for preparation of left swing (leg coming forward)
Deep Abdominal Wall Activity (transversus turns on an inactive multifidus and decompresses the low back)
Deep Abdominal Wall Activation for Intra-Abdominal Pressure
Serratus Anterior Activation (turns off an overactive latissimus dorsi)
Head and Neck Movement Independent From the Spine
Establishment of Intra-abdominal Pressure in Supine
Use of Intra- Abdominal Pressure with Shoulder/Arm Movement
Activation of Abdominals for Torso/Limb Movement (instead of the neck, essential for neck injury recovery and cervical curve)
Introduction of Rotation with Spinal Flexion
Abdominal Muscle Strengthener
Full Squat - As Children Regularly Perform
Fully Expansive Rib Cage
Optimal Intra-Abdominal Pressure
Complete Spinal Flexion (natural spine decompression)
Complete Hip Range of Motion In Flexion
Balanced Calf Musculature (ankle dorsiflexion)
Management of Eccentric Lowering Forces
Chin Level with Gaze Slightly Forward = Open Airway
Straight spine = Torso weight supported by abdominals
Shoulders Down and Away From Ears = Low Trapezius for shoulder blade glide and position
Left Stance = Left hip adductor on for mass shift to the left
Right Foot Arch and Big Toe = Ground force contact for pronation
Thoracic/Upper Back Rotation Independent on Neck Stationary = Restoration of optimal neck movement (head on torso not with torso)
Complete Abdominal Contraction = Full spinal flexion (unweighted)
Confirmation of Proper Rib Expansion for Intra-Abdominal Pressure = Able to breathe easily in full spinal flexion
Proper Abdominal Activation Sequencing = No neck stress
Active Shift Into Left Stance = Reciprocation to prevent shift into Right side/stance and left hip/pelvis tilted too far forward
Active Left Inner Thigh - Moves hip/pelvis toward the mid-line and away from abducted position (tilted too far forward)
Straight to Flexed Spine = Optimal Intra-Abdominal Pressure and support from abdominal muscles instead of low back muscles
Triceps and Low Trapezius - Proper shoulder position and glide
Thoracic (upper back) Rotation on Neck Stationary = Restoration of optimal neck movement (head on torso not head with torso)
Eccentric Management of Force/Body Weight
Integration of Weight Shift From Side to Side = Maintenance of optima pelvis position (emphasis on left inner thigh and hip internal rotation and right outer thigh and external rotation/glute max)
Rounded/Flexed Spine = Unable to recruit low back muscles to stabilize the torso with
Straight Foot Roll From Toes to Arch to Heel = Restore proper walking foot strike and ankle movement
Fantastic Upper Body, Torso and Lower Body Integration = Sides of the body perform in opposition to each other
Complete Weight Shift From Right to Left to Right = Optimal pelvis performance to maintain balance/neutral
Excellent for "Swing Sport" athletes (tennis, golf, baseball, pickle ball)
Combines All the Developmental Movements Into One Exercise = Coordination of limb movement with abdominals, proper muscle firing sequencing, concentric and eccentric management of body weight
Movement Version of the PRI All Fours Belly Lift
Neck in Neutral = Open Airway (nose even with finger tips)
Press Down Through the Palms of the Hands = Activation of the triceps and serratus anterior for optimal shoulder position and glide
Round the Entire Spine. = Complete/unweighted torso flexion with abdominals instead of low back, abdominals support torso weight
Inhale at the Top of the Cat Tilt = Rib cage expansion for intra-abdominal pressure
Press Down Through the Palms of the Hands = Activation of the triceps and serratus anterior for optimal shoulder position and glide
Knees Slightly Bent = Hamstrings influence on posterior pelvic tilt
Moving Into Plank = Inhale for intra-abdominal pressure, draw ribs and hips toward each other and round upper back to support with abdominal muscles
Exhale in Plank Position
Moving into Low Plank = Inhale for intra-abdominal pressure and shoulders away from ears for triceps/lower trapezius support
Moving Into Upward Facing Dog = Exhale pressing through the palms of the hands, draw belly button toward spine to maintain spine and torso support
High Lunge = Chin parallel to the floor (open airway, no overuse of neck muscles for stabilization). Ribs low and even with belly button (abdominal muscle stabilization with optimal intra-abdominal pressure position). Right glute max engage (keeps right knee in line with right second toe). Right foot arch (grounds for proper pronation)
Warrior 2 = Shoulders relaxed down (triceps/lower trapezius maintain shoulder position). Ribs low and even with belly button. Right outer thigh engaged (hip abduction to counter typically tight right hip adductors)
Triangle = Ribs and shoulders remain low. Inhale moving toward the floor (proper abdominal pressurization). Exhale to return to stand (deep abdominal wall stabilization)
Warrior 1 = Ribs remain low, low back does not arch excessively to maintain optimal intra-abdominal pressure
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.