Exercise of the week!
Starting Position
Supine position, knees bent and feet on the fitball hip width apart; hold the miniball with both hands diagonal above your head.
Execution
Inhale and during exhalation flatten your spine and curl the tailbone off the mat. Continue to peel the spine up one vertebra at a time lifting your trunk into a bridge until the weight is evenly between your shoulder blades. Inhale and during exhalation return slowly to starting position. 8-12 reps.
Cues
Articulate your spine (vertebra – vertebra)
Engage your core, PH in and up
Avoid tightening the buttocks
Keep the weight on your shoulders , not in the neck
Sofia Papageorga, Yoga & Pilates Instructor, Personal Trainer, AthensTrainers® Associate
