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Advanced level of controlled rotations done in a table top position. You must be able to maintain a neutral spine and not let the lumbar spine go into a increased lordosis.
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Lie on your back, find neutral spine and activate core. Slowly float one leg into table top, then the other so that knees and ankles are together. Once stabilised, slowly rotate knees to one side, ensure you keep breathing steadily and focus on keeping core activated throughout. Only go as far as you can control then return to centre and repeat to other side.
Special Notes |
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