Lifting the head straight up to look at the heels (L/R)
In prone position, lying on your front side. You lift your head together with your arm to see your heels, one by one. You use the floor to push yourself up. You hold your foot with your same side hand and explore kinematic linkage by pulling your head up by pulling on your shoulder with your leg. (Movements on left and right side are done in succession)
A classic extensor lesson to improve the organisation of your back to lift your head. There's a strong focus on lifting the head straight up in the sagittal plane, and not to sway left or right. Important learning points include: Do not avoid the directions that seem to be unavailable at first, but instead move slowly, delicately, and within the available range. Use less effort in order to have faster improvement. Do not use force to try to achieve movement learning goals. Soon enough that available range will extend and open up new possibilities.
On your front (prone), legs extended and comfortably spread, right hand on top of left hand, right ear on the back of the right hand.
Lift right arm: elbow, hand, and head
Start with your head or right elbow, add more until it's easy to lift your head and arm together.
- Breath out while you go up, or better: allow air to escape your lungs. In this way you support your spine to move and twist.
Prone, left knee bent, right leg rests extended. Right hand on top of left hand, right ear on the back of the right hand.
Lift right arm, look towards left foot
Switch sides. Use your hand to help your head to turn and lift. Do not bend to the side.
- Every time lift more simply, lighter and more comfortable. If you haven't yet, you will soon start to see your left heel out of the corner of your left eye.
Prone, both knees bent, spread comfortably. Right hand on top of left hand, right ear on the back of the right hand.
Lift right arm, look at left heel, right heel
Lift your head with the help of your hand. Each time you lift look at the other heel.
- It isn't important whether you see your heels or not. It is only important to do the movements in the direction of seeing the heels.