This move is a great way to increase your range of motion and intensify your abdominal training. Simply place a foam roller under your shoulder blades to allow your chest to fully open during the downward phase. Remember to use a smooth fluid motion to avoid moving the roller out of position.
1. Sit on a padded surface or a mat, with the roller positioned behind your mid-back (it should end up just below your shoulder blades). Put your feet flat on the floor; place your hands behind your head with your elbows pointed to the sides.
2. Keeping your head supported with your hands, slowly lower your head, neck and shoulders to the floor while slightly arching your back over the roller. On an exhale, contract your abdominal muscles and curl your upper body forward. Focus on compressing your navel in toward your spine. Pause for two seconds, holding the peak of the curl. Do 12 to 16 reps, rest for 20 seconds and repeat.
Source: Los Angeles Times
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