This exercise prepares the body for the side plank by working on shoulder stability through the lateral fascial lines.
To do this exercise you will need a mat. Start by sitting on one hip with your ankles crossed to the side of your body. Place your hand in line with your hip and lean toward it. Inhale into the back of the ribs and then exhale as you slide your shoulder blade down. Press both your hand and your top foot into the ground and lift the hips. Repeat 5-8 times on both sides.
Things to think about
Shoulder congruency is key to this exercise. Be sure that your collarbone is wide and that your arm is secure in the shoulder socket.
Imagine that your spine is making a straight line that is pointing diagonally to the place where the wall meets the ceiling. Remember that your neck is part of your spine and that your head is reaching away from your tail. This will help you find the longest possible spine.
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