V-ups test

Static Back Pull-Backs w/ Pillow


How to Perform this E-cise™: Lie on your back with your legs up over a block or chair Place a small pillow between your knees and keep pressure on the pillow throughout the e-cise Place your arms out to the sides at 45 degrees from your body with palms up Relax your upper back The first motion is to pull both knees back toward your chest so your hips are perpendicular to the floor The second motion is to extend your knees (straighten your legs) so that your heels are pushed toward the ceiling In this position your legs should still be perpendicular to the floor Throughout both movements your toes should be flexed or pulled back toward you Then, let the knees bend and relax the legs back onto the block Repeat as directed on your menu
What this E-cise™ does: This exercise promotes bilateral hip and lumbar flexion to re-establish the muscular chain between the trunk and pelvis. This Static Back position creates horizontal load between shoulder and pelvis, which contributes to thoracic extension by engaging the stabilizers and flexors of the hip. This position helps prevent compensation from occurring while performing other types of muscular work.
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