Straightening the spine and intra abdominal pressure - lying on the side

Goal of the exercise:

  • Straight spine and head posture
  • Activation of core stability
  • Stabilization of pelvis,hips, knee joints and heels
Default position
  • Sit on your side
  • Bend your knees
  • Lean on your forearms
  • Keep your elbow beneath your shoulder
  • Place your second hand on your side
  • Keep your head in long stretch
  • 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 your spine straight
  • Stretch your head out
  • Breath in and lean on your forearms, and lift up your pelvis above the mat so it would be in one line with the spine
  • Stay in the position and breath
Phase 2
  • After a while lay down and relax
  • Repeat on both sides
Exercise video tutorial

Common mistakes

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

How often to exercise

  • Exercise daily

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