Spinal Articulation

Question 1

Pelvic Curl

Intermediate

Answer 1

• *Set Up:** Lying supine in neutral spine position, legs bent, hip width apart, feet placed on pedal in Prehensile position, pedal pressed down, arms by sides, palms down
• Resistance: light to medium*
• *Exhale**: Roll pelvis and spine up
• *Inhale:** Pause
• *Exhale:** Roll spine and pelvis down, return to start position
• *Inhale:** Pause

MUSCLE FOCUS • Spinal Flexors
• Hip extensors
OBJECTIVES • Spinal flexor control
• Hip extensor control
• Spinal articulation
CUES • Maintain prehensile position
• Maximize lumbar flexion as pelvis and spine roll up and down
• Articulate through each vertebra as spine rolls up and down
• Return to neutral spine position after each repetition

Question 2

Jackknife

Advanced

Answer 2

Set Up: Lying supine in front of Wunda Chair in Roll Over position, arms straight, shoulder width apart, hands holding pedal, palms facing up
Resistance: light
Inhale: Lift legs, perpendicular to Mat
Exhale: Roll over
Inhale: Lower legs, lift legs toward ceiling, body reaching vertical line (as close as possible)
Exhale: Roll down, feet opposite face, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip extensors
• Spinal extensors
• Shoulder extensors
OBJECTIVES • Spinal articulation
• Hip extensor control
• Spinal extensor control
• Shoulder extensor control

CUE • Utilize hip, back and shoulder extensors to achieve vertical line