Balanced Body CenterLine Cadillac Manual Del Usuario página 21

PARAKEET, LEVEL 4
4-6 reps
Springs: 2 short springs from high outside eyes on to the
Push-through Bar
Focus
» Breath – varies
» Pelvic stability
» Hamstring and gluteal strengthening
» Abdominal hollowing
» Spinal articulation in flexion
» Leg and torso alignment
Precautions
» Some back problems, neck injuries, and weak torsos
Starting Position
» Lie supine with head toward open end of table and toes
gripping aluminum bar. When bar is pulled down, tailbone
should not come off table.
Standard Exercise
» Bend knees and press the bar out until legs are straight,
keeping a firm grip on the bar with toes or arch of foot.
» Pull bar back by bending knees and press bar up toward
ceiling rolling the spine off the table into a shoulder stand.
» Lift one foot off bar and return it maintaining pelvic
placement.
» Lift other foot off and return it.
» Bend and straighten knees, maintaining torso height, roll down
and repeat.
» Variation: When legs have pressed bar out and back is on the
mat, roll up into a sitting position, reach forward toward the
bar and stretch, then roll back down to begin again.
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