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You can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300
Abdominal Progression #3: The Reach and Roll
Position: Lie on a firm surface with knees bent and knee/feet hip width distance. Start with your arms in the air with your hands directly above your shoulders, palms facing each other.
Movement: Breathe in through your nose, exhale through your mouth and reach your fingertips towards the ceiling. Flatten your belly as you feel your 4 points move towards each other. Stay in this reached position and continue breathing normally, noting that your abs are staying engaged. On your next exhale reach a little further with your L hand. For every action there is an equal and opposite reaction so as your L hand goes up your R ribs go down. Let your body roll to the R and allow your head to roll to the R as well. Do a pelvic tilt on the R, pressing your R low back into the floor. Feel your R abs shortening then count to 6 as you gently release your oblique contraction.
Repeating for the L ab, exhale and reach, then reach a little further with your R hand on your next exhale. As your R hand goes up your L ribs go down. Let your body roll to the L and allow your head to roll to the L too. Press your L low back into the floor, doing a pelvic tilt on the L. Feel your L abs shortening then smoothly release your oblique contraction as you count 6.
Notes:
Feel your body rolling back towards midline as you release your Ab.
Sense your working waist shorten and on your non-working side, your waist lengthens.
Abdominal #3: The Reach and Roll Application
When walking, as your R arm swings forward feel your L ab contract. To increase this awareness, you can lightly brush the bottom of your L front ribcage as your L arm swings backwards. Repeat this a few times then walk without the hand contacting your rib. R arm forward= L Ab engages: for every action there is an equal and opposite reaction.
Then, switch attention to your L arm as it swings forward. Lightly brush the bottom of your R front ribcage as your R arm swings backwards, thanks to the R ab contraction.
Focusing your attention on the bottom of your ribcage when you walk is one of the best core activities.
