Leg Drop!

Introducing spinal mobility exercises into your daily regime can help you achieve proper posturing, help to balance out muscular length relationships in your trunk as well as facilitate functional muscle firing patterns during spinal movement.

1. Lay flat on your back, arms out and palms flat on the floor. Pay special attention to the relationship of your spine with the floor beneath you.
   
   
2. Draw your attention to your low back curve. For optimal alignment of your spine, remember the grape method and maintain the soft curve of your low back so that a grape would fit snugly between your back and the floor. Draw your shoulders down and back, finding length in your collar bones.
   
   
3. Bend your knees up to place your feet flat on the floor. Knees should be touching one another.
   
   
4. Inhale to prepare. Imagining a sandbag attached to your knees, exhale as you allow them to drop to the right side using only weight of the sand to allow them to fall in a controlled manner (i.e. try to fully relax your hip muscles), only when appropriate, your hips, waist and ribs will follow.
   
   
5. Inhale in this position, exhale as you start the motion from your LEFT SHOULDER to first bring the ribs back down to the mat, following all the way until your knees are back to the starting position.
   
   
6. Repeat to the left side.
   
   
7. Repeat for 5-8 repetitions to each side.

Tips:

• Challenge your abs by bring your hands closer in towards your body


• Having difficulty starting from the ribs and working your way down without recruiting your legs to help?? Try drawing your ribs down towards the mat on an exhale. Continue to visualize the movement starting at your shoulder or your core.