Straightening the spine in kneeling position and stabilization of pelvis and shoulders

Goal of the exercise:

  • Straight spine and head posture
  • Activation of core stability
  • Stabilization of pelvis,hips, knee joints and heels
  • Relaxing the sacroiliac joints
Default position
  • Go down on all fours
  • Lift up one of your knees, so your foot would rest on the ground
  • Keep your calf in right angle with the ground
  • Keep the second knee in right angle to your hips
  • Keep your hands beneath your shoulders in right angel
  • Stretch your fingers
  • The middle fingers should parallelly direct forward
  • Keep your head in long stretch
  • Keep your chin closer to the neck
  • Keep your shoulders back and down
Phase 1
  • Breath into your lower stomach, sides and back side of your ribs and lower back
  • With exhale keep active the intra abdominal pressure, which you gained with the inhale
  • Keep your spine straight
  • Stretch your head out
  • Realize the contact between your foot and the ground, especially in the toe and pinky toe joint of the feet and heel => three supportive foot points
  • Direct the axis of the thigh that is leaning on the foot, above the center of the leg
  • Stay in the position and breath
Phase 2
  • After a while relax
  • Repeat on both sides
  • If you want to make it little more difficult stretch your arm in front of yourself
Exercise video tutorial

Common mistakes

  • Lifting up shoulders
  • Bending your head and chin pointing up
  • Bent cervical spine, slouched thoracic spine, curved lower back
  • Knees pointing to the center, the axis of the thigh is going through toe or inner side of the ankle

How often to exercise

  • Exercise daily

Videos that might interest you

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