Balanced Body Contrology Manual page 23

THE KNEE STRETCH SERIES – ROUND
SKILL LEVEL – BEGINNING
Reps: 8 - 10
Apparatus Set-Up:
Springs: 2
Footbar: Up
Headrest: Up
Precautions:
Knee issues, inability to flex the foot or toes - please consult a
physician before performing this exercise.
Skills needed to perform exercise:
Roll back on the mat.
Starting Position (Figure A)
» Kneel on the carriage
» Place the hands on the footbar, shoulder width apart with the
thumb and forefingers over the bar.
» Place the feet against the shoulder blocks with the toes flexed
forward
» Round the back and sit as far back on the heels as possible
while still maintaining an even "C" curve in the spine
Focus
» Stabilize the spine in the "C" curve
» Work the center
» Hip extension
» Lower body connection
Movement Sequence (Figures B and C)
» Push through the heels and press the carriage out as far as
possible without changing the shape of the spine
» Bring the carriage in by pressing the heels into the shoulder
blocks, engaging the seat and the center.
» Keep the shoulders and upper body still throughout the
exercise
Variations
» Arched back
» Knees off
Safety Precautions
» Make sure the footbar support is resting against the frame
» Thumbs and forefingers must be together over the footbar
» Do not pull up on the bar
Figure A
Figure B
Figure C
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