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Spinal Mobility Control
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6-I0 repetitions abdominals lifted abdominals scooping Alternate legs Alternate sides ankle back and pelvis Back Strengthening backward balance ball in front ball workout Breathe laterally ceiling centre Chest Lift coordinate deep abdominal muscles draw the legs draw your shoulders exercise ball Extend your legs feet floor with control focus gently Gold Coast hamstrings head and shoulders Hip Flexor hip-width Joseph Pilates Keep your abdominals keep your shoulder lateral breathing pattern lengthen your waist llab llixl lower abdominals lower back lumbar spine move neck and shoulders neutral alignment Neutral Pelvis position pelvic floor Pelvic Stability continued Pelvic Tilt pelvis and lumbar Pilates Method Pilates principles place your hands Progression Begin Reach your arms Repeat 6-I0 ribcage roll your pelvis Scapula scoop your abdominals scooping abdominals shoulder blades shoulder girdle SIMPLY BALL sitting bones slightly spinal spine and pelvis Squeeze the ball stabilise stable back Stretch strong thighs upper back