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This exercise is used as level 4 advanced core strength exercise as well as to retrain both lumbo-pelvic and shoulder stability. It challenges balance, mobilises the spine into lateral flexion and helps strengthen the side abdominal muscles.
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Lie on side propped up on one hand. rock the pelvis as much as you can you a 'neutral spine' so you have as little bend in the spine as you can before you lift. Lift the underneath waist, rib-cage, and knees off the mat and stabilise through the hand. Keep the hips and shoulders aligned on top of each other and facing forward. Keep neck long and aligned with the trunk. Hold position, then slowly lower.
Special Notes
Progression: reach over head with top arm.
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