Semi-Circle

OBJECTIVES
● Strengthens abdominals, spinal extensors, elbow extensors, and hip flexors.
● Stretches hip flexors and quads.
● Improves shoulder and scapular stabilization.
● Improves extension of thoracic spine and shoulder flexibility.
● Improves posture.
● Increases spinal mobility, teaching spinal articulation and sequencing.

EXERCISE
● Lying on back, feet on footbar in “V” position, hands on shoulder
rests.
Push carriage out over head to straighten arms, lift tush, bend knees forward over toes.

● Bring tush down into springs.
Push carriage out with legs about 80% of way.
Without moving carriage, lift pelvis up to a bridge.
Slowly bring the carriage in to start position.
After 3 times, reverse movement progression.

● Inhale press out – Exhale in.

3 times each way
2 springs

CUES
● Navel to spine.
● Keep arms straight.
● Relaxed neck and shoulders.