Place the thighs on the padding and fix the feet in the holder (feet pointing downwards). Make sure that the support pad is adjusted so that the hips are free and the legs are straight. The hips are extended, the exposed upper body is kept horizontal and the arms are held on the chest or crossed. From this position, lower the upper body, first lowering/tilting the chin towards the chest before starting to bend the spine in the neck. The upper back is then rolled up, followed by the lower back. Finally, the hips are flexed and the spine is briefly stretched. Once in the end position, the hips are stretched first in reverse order, while the spine is flexed. The hips remain stretched as the lower back and then the upper back are stretched. With a neutral spine and stretched hips, return to the starting position (upper body horizontal to the floor).
Caution:
Consciously curl or uncurl your back vertebra by vertebra.
Lighten:
-
Lighten:
Additional weight (on the chest)
.
