Set-up:
Sit on the short box with feet under the platform strap. Hold dumbbells in your hands, arms in T-shape. Maintain a tall spine before initiating the roll down.
Movement:
C-Curve: Slowly articulate the spine, coming into a C-curve position. Bringing the arms forward, roughly parallel to the shoulders, and maintain the rounded spine.
Return: Slowly stack the spine, vertebra by vertebra, returning to sitting tall on the sit bones and open arms out to a T-shape. Continue this in a controlled way.
Pulses:
Controlled pulses up and down (hands to heart or arms extended.)
Arm work when holding half way:
Reach arms overhead and back in line with shoulders.
Punches:
Add slow punch rotations for oblique activation.
2R, 1B
6th, 3rd, 2nd
Short box
Inhale to prepare with T shape arms, exhale to find c-curve.
Muscles Worked:
Erector spinae, rectus abdominis, obliques for spinal articulation and core control.
Deltoids and trapezius for arm stabilisation.
Muscles Mobilised:
Thoracic and lumbar spine through rolling and stacking.
Shoulders through T-shape arm opening.
Dumbbells needed.
Regression:
Reduce the depth of the C-Curve or drop dumbbells.
Arms: keep arms on hips or in front of the body to simplify the movement.
Add Rotation:
Hold c-curve and add a small rotation of the torso when in the c-curve.
Add Overhead Arms:
Reach dumbells overhead for extra shoulder mobility and core control, then return. Think about weight options if going overhead. 3kg would be too heavy.
(Weights are not to be used if this as a warm-up exercise).