The Seal

Question 1

The Seal: Purpose and benefit

Answer 1

Spinal mobility, strength of the core, rectus abdominis and obliques

Question 2

The Seal: LAYER 1

Answer 2

Sit on the mat and position the arms around the outside of the legs

Come to a balanced position and perform a pelvic tilt

Feet are together and knees slightly apart

Shoulder stable and TVA engaged

Inhale and roll back, under control

Exhale and return to the start position

Question 3

The Seal: LAYER 2 INTERMEDIATE

Answer 3

Sit on the mat with knees flexed

Perform a pelvic tilt to achieve balance position

Arms thread between the knees under and around calves holding onto feet

Feet are together and knees are open, legs abducted

Shoulders are stable and the TVA is engaged

The spine is in the shape of a ‘C’

Inhale, maintain this alignment while rollingthe sit bones under in a posterior pelvic tilt, roll back under control

Go no further than the tops of the shoulders

Exhale, return to balance position and ‘clap’ the feet together 3 times

Repeat the sequence 4-6 times

Question 4

The Seal: LAYER 3 INTER PROGRESSION

Answer 4

Slow the movement down

Question 5

The Seal: Rectus abdominis, obliques

Answer 5

Rectus abdominis, obliques

Question 6

The Seal: Stabilisers

Answer 6

TVA, internal and external obliques, lateral leg rotators and hip adductors

Question 7

The Seal: Muscles stretched

Answer 7

Muscles stretched: Adductors, spinal erectors

Question 8

The Seal: Joint action

Answer 8

Spinal flexion

Question 9

The Seal: Plane of movement

Answer 9

Sagittal

Question 10

The Seal: Teaching points

Answer 10

Keep TVA and PF engaged

Roll onto shoulders, not the neck

Shoulders stabilised and relaxed

Feet stay off the floor

Do not grip hip flexors

Use abdominals to return

Question 11

The Seal: Watch out points

Answer 11

Head and neck alignment

Rolling too far onto cervical

Using the legs to return to the ‘sit balance’ position

Lack of coordination

Breath-holding

Abs doming

Question 12

The Seal: Imagery

Answer 12

Be a seal clapping your flippers

Question 13

The Seal: Progression

Answer 13

Increase the reps

Increase the ROM

Improve flexibility and work on the whole foot rather than just the balls of the feet

‘Clap’ the feet together 3 times on the rolling over as well as the start

Question 14

The Seal: Modification

Answer 14

Thicker mat, double up mats

Question 15

The Seal: Adaption

Answer 15

Legs in table top