Jackknife

OBJECTIVES
● Strengthen abdominals, spine, arm, and hip extensors.
● Mobilize lower back.
● Improves scapular stabilization.
● Improves core control and support.

EXERCISE
● Lying on back, arms straight down at sides palms facing floor, legs straight.

● Pulling navel in, bring both legs straight from floor to 90 degrees, then, overhead parallel to floor.
Swiftly press pelvis forward to lift legs to the sky.
Squeezing tush and thighs, and drawing navel in, lower legs slowly keeping toes above the eyes, one vertebra at a time back to 90 degrees.
● Inhale legs to 90 – Exhale legs overhead.
Inhale legs up – Exhale lower.

3-4 timess

CUES
● Navel to spine throughout.
● Squeeze tush and thighs rolling down.
● Control one vertebra at a time.
● Relax shoulders.
● No weight on the neck.