Exercise

Purpose: To strengthen the Inner unit, strengthen shoulder girdle stabilisers, teach postural awareness.

How to perform the exercise:

1. Adopt the position (pic.1), knees under the hips, hands shoulder width apart and under the shoulders.

2. Place pole on the back, making sure the pole contacts the back of the head, in between the shoulder blades and the base of the low back. There should be a �neutral� curvature in the low back. Place the tongue on the roof of the mouth behind the front teeth.

3. Take a diaphragmatic breath, letting the belly sink down towards the floor. Making sure the pole does not move. As you breath out draw the belly button towards the spine, or contract your pelvic floor muscles, light contraction only.

4. Holding the light contraction, raise the opposite hand and leg, whilst maintaining the pole on your back with its points of contact. The leg should go straight back with toes pointing towards the floor and the arm at a 45 degree angle. Make sure the thumb is pointing towards the ceiling ( pic.2).

5. Hold this position for 10 seconds or until you feel that you cannot maintain technique.

6. Rest for 5 seconds & repeat with the other arm & leg.