After working supine (on our backs) for the abdominal series, plus exercises like Spine Stretch and Saw in a long-sit position, our hip flexors might be arguing a bit and in need of a stretch. This prone series of the neck roll, single leg kick and double leg kick, provide us with a much needed stretch in hip extension with the added bonus of upper thoracic extension.
The Neck Roll:
- The Neck Roll relies on upper back strength and neck mobility.
- The abdominals stretch in this position after working concentrically in the abdominal series.
- The abdominal must still work however in this lengthened position to protect the back.
- Avoid "collapsing" or "sagging" into the low back. Pull the belly up toward the spine. Keep the legs pressed together and buttocks firm. Breathe naturally. (Ungaro 88-89)
- The Single Leg Kick:
- The Single Leg Kick strengthens the back of the legs while stretching the front of the hips.
- The strong, supported position of the upper body also improves tone in the arms and the muscles of the chest.
- Coordination and speed is important. Lengthen the back of the neck and focus the eyes straight ahead.
- Press your arms actively into the floor to lift your body higher. Support your powerhouse by drawing the abs in and up.
- Do not let your stomach drop to the mat, sagging your lower back.
- Press the inner thighs together and kick the legs with control.
- Double Leg Kick:
- This exercise helps to increase the mobility of the spine and open the front of the chest.
- Coordinate your movement, tempo and breath.
- Move slowly and precisely enough to feel your muscles working, but keep your energy high and your rhythm constant.
- Inhale to kick both knees into the buttocks for three swift pulses; exhale and simultaneously straighten the arms and legs. lifting the upper body up high off the mat.
- Flatten your hipbones into the mat when kicking the legs. Press your body up smoothly. Think long and lean, like an arrow.
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