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Number of Repetitions: 3 cycles (right side on top then left side on top is 1 cycle) each day for 6 weeks
Goal: To perform this movement consistently, in a smooth, controlled manner, with arms and legs coordinated. The breathing should be incorporated and the correct arm and leg should be accurately placed on top.
Exercise:
1.The head needs to drop backwards, below the level of the spine so the initial position should be in a chair or bean bag chair (Figure 1). If unable to balance on the chair, this exercise may be performed on the floor with a rolled towel placed under the shoulder blades (Figure 2). Arms and legs are relaxed.
Figure 1
Figure 2
- As you exhale, move head up and arms and legs toward each other until the right arm crosses over the left arm and the right leg crosses over the left leg. Continue until curled into a tightly held fetal position (Figures 3 and 4). Hold breath for 5 seconds as this position is maintained
Figure 3
Figure 4
- While inhaling, move head back as you move arms and legs first upward and then outward, back to the starting position. Maintain this position for 5 seconds.
- Repeat, this time with the left arm and leg over the right arm and leg. The head movement should be coordinated with the arms and legs movements at all times during this exercise.
Observations:
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Arms and legs drop in an uncontrolled manner.
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Head is not synchronized with arms and legs, moves either before or after arms and legs.
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Arms are not coordinated with legs, arms move either before or after legs.
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Breath is not coordinated with movements.
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Unable to hold breath at the correct time or for the required 5 seconds.
Each day, observe and record any of the above difficulties. If any of these occur, then redirect, guide and assist in the proper technique.
