Lie on your back with one leg (left) raised at a 90° angle and the other leg (right) stretched out flat on the floor. With your right arm bent, place an object (e.g. a foam roller or ball) across your body and wedge it between your elbow and the knee of your raised leg (left). Actively engage your core (press your lower back into the floor), press the object firmly between your arm and knee, and maintain isometric tension. Continue to breathe evenly; do not hold your breath.
Attention:
The lower back does not arch (sign: abdominal muscles not engaged enough), the ball does not fall out/the elbow or knee does not tilt (focus on position required, hips remain stable), do not tense the neck (head neutral, neck relaxed).
Lighten:
Only apply light pressure (hold the object loosely, use less pressure); press the object against your knee with your hand.
Harden:
Use a heavier object to clamp; apply more pressure to the object; reduce the angle at the hip joint (bring the thigh closer to the torso) and press the elbows against the knees (without the object); perform a slight movement by moving the clamped ball up and down minimally (dynamic variation – maintain tension).
