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Cueing and Imagery
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Engage the abdominals before you press back.
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Draw the navel toward the spine.
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Draw the hip bones together.
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Keep the hips, knees, ankles and feet in line.
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Ideally, the ASIS, center of the knee cap, middle of the ankle
and 2nd toe are on one line.
•
Maintain the support of the back throughout the exercise.
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In spinal flexion, focus on the abdominals.
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In spinal extension, focus on lengthening and
decompressing the spine.
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There should be no spinal discomfort during this exercise.
•
Maintain the support of the neck throughout the exercise.
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Move smoothly from flexion into extension maintaining
control of the head.
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If the neck needs support, use the hands behind the head or
support it with towels or the step.
•
Make the movement smooth and continuous. Don't bump
at the bottom or the top.
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Imagine a waterwheel continuously rotating.
Purpose
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Strengthen the leg muscles including the internal and
external rotators, quadriceps, hamstrings, abductors,
adductors, calf muscles and ankle stabilizers
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Develop support for neutral spine
•
Teach lumbopelvic stability
•
Correct hip, leg and ankle alignment
•
Increase circulation
Precautions
For knee, hip and ankle injuries and after knee or hip surgery –
Decrease knee and hip flexion by limiting carriage return
with footbar adjustments or stopper blocks. Avoid if
symptoms increase.
For sensitive feet – Pad the footbar or work with shoes on.
For low back, hip and sacroiliac joint injuries – Support the low back
with a towel, wedge or roll. Avoid if symptoms increase.
For neck and shoulder injuries – Support the head with the hands,
the step or other supports and avoid the extension variations.
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