INSTRUCTIONS:
Lie on your back with your legs bent at the hips and knees. Rest your feet on any stable surface so that your leg muscles are fully relaxed. Your lower back should stay flat against the floor.
Focus on abdominal breathing! As you breathe in, your diaphragm should move downward, and your abdominal wall should expand gently in all directions!
Once you feel stable, slightly, one by one, lift your legs off the support, then lift both of your arms to the position of 90 degrees in shoulder joints!
Hold this position for few seconds and then start slowly moving your arms above head, towards the floor and then back to previous position (90 degrees in shoulders)!
If you feel the pain while moving your arms, stop on the position right before the pain sensation appears! You don't need to do the full movement!
Keep the abdominal muscles engaged and breathe continuously! Lower back must remain stable and grounded!
When finished, return to the starting position and relax your abdominal muscles.
REPETITIONS:
3 sets, 3-5 repetitions each set.
IMPORTANT NOTE:
Focus on maintaining a neutral pelvis and engaging your deep core with 360° abdominal breathing This creates proper intra-abdominal pressure, protecting your spine during the movement! Exercise must be completely pain-free!
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