Wednesday, February 6, 2013

Day 221- Swimming with Extension

To do this exercise you will need a mat.  Start by lying on your belly with your legs and arms lengthened away from your body. Inhale as you extend your spine and lift your head, neck, and shoulders away from the floor.  Then exhale as you hollow your abdomen and lift your arms and legs.  Maintain extension in your spine as you lift your right arm and left leg higher, and then switch to the left arm and right leg.  Keep switching your legs as you breath continuously, and maintain a hollow abdomen.
Things to think about
One of the important parts of this exercise is differentiating the movement of your limbs from the movement of your spine.  Be sure that as you lift the opposite arm and legs, that you maintain a strong and stable spine and that the movement is only of the arms and legs.
Connecting the pubic bone to the ground and hollowing the abdominals will keep your low back safe, and help maintain the longest possible spine

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