Straightening the spine and stabilization of the pelvis

Goal of the exercise:

  • Straight spine and head posture
  • Activation of the core stability
  • Stabilization of pelvis,hips, shoulders and shoulder blades
Default position
  • Sit on your side
  • Bend your lower leg in a 90 degree angle
  • Bend your upper leg, but keep your thigh straight along with the body
  • Lean on your hand
  • Keep your hand in right angle beneath your shoulder
  • Place your second hand on your side
  • Stretch out your head
  • Keep your chin closer to the neck
  • Keep your shoulders back and down
  • Keep your spine straight
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 stretching your spine
  • Stretch your head out
  • Breath in and lean on your hand and lower knee and lift up your pelvis above the mat, so it would be straight with spine
  • Stay in the position and breath
Phase 2
  • If you want to make it a little more difficult, bend your knee and lift it up
  • Press your hand against the knee
Exercise video tutorial

Common mistakes

  • Lifting up shoulders
  • Bending your head and chin pointing up
  • Bent cervical spine, slouched thoracic spine, curved lower back
  • Relaxed abdominal wall, breathing with upper body

How often to exercise

  • Exercise daily

Videos that might interest you

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