Basic Abdominal Curl, SmartSpine
Preparation: Ease your spine into the SmartSpine groove. The SmartSpine or Sacral Wedge is placed with the base into the hip crease, tip pointing towards the sternum.Positioning: The knees are flexed, feet flat on the floor. Arms align with the body.
Optional: Use of Pilates Posturing Pillow support under the shoulder girdle or a SmartSpine Sacral Wedge support under the sit bones. (Tip toward the feet).
Activity/Movement: Abdominal Curl
Inhale: Into the length of the spine (the backside of the ribs) as the “ear wheel” begins the movement.
Exhale: Drop the sternum away from the chin base and curl forward. (*Cue: the vertebrae that remain on the floor “slide” the floor away from the shoulders).
Inhale: Recommit to this length while staying forward and up.
Exhale: Gently pull the abdominals up from under the wedge, or SmartSpine while lowering into the SmartSpine, one vertebra at a time.
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