Earth Hugger

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Number of Repetitions:   3 times on stomach and 3 times on back each day for 4 weeks

Goal:        To perform this movement easily, smoothly and consistently, while breathing normally.

 

Exercise:         

1. Lie on stomach and start in “T” position, with arms out to side, legs straight and relaxed, toes pointed.   (Figure 1).

2. Look at floor, then push palms into the floor and raise head (Figure 2). Hold for 5 seconds while breathing normally

3. Return to starting “T” position (3 repetitions).

4. Lay on back in “T” position, with arms out to side, palms facing ceiling, legs straight and relaxed with toes pointed to ceiling. (Figure 3).

5. Push backs of hands into the floor, curl chin to chest, lifting head (Figure 4). Hold for 5 seconds while breathing normally.

6. Return to starting “T” position (3 repetitions).

 

Observations: 

• Holding breath

• Shoulders lift when head lifts

• Legs are tense

• Arms move out of “T” position.

Each day, observe and record any of the above difficulties. If any of these occur, then redirect, guide and assist in the proper technique.

Please review the observation checklist. If any deviations or improper techniques are still observed after 4 weeks, continue this exercise for another week.