Balanced Body CoreAlign Manual Del Usuario página 12

Chest Walking
Safety Category: Beginner
Core Align: Narrow end at ladder
Body: Facing away from the ladder. Hands: Hip height
Resistance: 1 Blue or 1 Gray attached to ladder end of unit
Chest Walking is a combined effort of the upper and lower body
resulting in an anterior chest and arm stretch. It is suitable for
beginning a series of exercises facing away from the ladder.
Starting Position:
» Stand with one foot on each cart facing away the ladder.
» Place both hands on rung or on ladder uprights at hip height
with elbows straight.
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Movement Sequence:
» Movement phase:
› Slide left leg forward while tilting neutral torso slightly
backwards and stretching anterior chest.
› Allow back heel to rise passively off cart.
» Stretch phase:
› Feel stretch between left arm and right leg while
stabilizing trunk.
» Reverse phase:
› Maintaining upright neutral posture, return to starting
position.
» Alternate sides.
» Repeat 4x each side.
Key Points:
» Move entire body as one unit.
» Stretch should be felt in the chest area or in the front of
the arms.
» Use abdominal muscles to prevent sagging of the torso by
exhaling as the front leg pushes out.
» Keep the front hip neutral rather than flexed.
» Keep the head in line with the torso not allowing it to press
forward as the torso moves.
» Don't round the shoulders.
» Keep the ribcage closed and in line with the pelvis as you
move the leg forward.
» Keep the lumbar spine neutral not allowing hyperextension of
the lower back.
Purpose:
» Upper and lower limb stability challenge.
» Upper and lower limb mobility challenge.
» Posture and orientation training.
» Chest and anterior shoulder stretch.