PDFThis exercise works the upper abdominal muscles concentrically as you lift your head and chest and the muscles shorten, and then they pay out eccentrically as you reverse the movement with control. It helps provide balance between the abdominal and pectoral muscles, which helps improve posture, especially when sitting.
Position: Lie on your back with your knees bent, head on a pillow.
Action: Breathe in; lift your arms up and forwards so that your hands point towards your knees; tuck your chin well in; as you breathe out, lift your head off the pillow, raising your chest and arms to bring your hands closer to your knees. Lead the movement with your forehead and keep your chin tucked in to your throat. Breathe in again as you slowly reverse the movement, keeping your chin tucked in throughout.
Note: Avoid pain. If you find it difficult to co-ordinate your breathing with the movement at first, just breathe normally. Don’t let your head drop backwards. Don’t let your chin lead the movement. Don’t let your back arch backwards. If you find it difficult to lift your shoulders and arms up at first, keep your hands by your sides and just raise your head. This is enough to activate the upper abdominals and improve their tone, as a first step towards increasing their strength.
Repetitions and frequency: 5-10 times, 1-2 times a day.
After injury: Should be done as soon as pain permits following injury to the rib cage, abdominal region or back.
Position: Lie on your back with your knees bent, head on a pillow.
Action: Breathe in; lift your arms up and forwards so that your hands point towards your knees; tuck your chin well in; as you breathe out, lift your head off the pillow, raising your chest and arms to bring your hands closer to your knees. Lead the movement with your forehead and keep your chin tucked in to your throat. Breathe in again as you slowly reverse the movement, keeping your chin tucked in throughout.
Note: Avoid pain. If you find it difficult to co-ordinate your breathing with the movement at first, just breathe normally. Don’t let your head drop backwards. Don’t let your chin lead the movement. Don’t let your back arch backwards. If you find it difficult to lift your shoulders and arms up at first, keep your hands by your sides and just raise your head. This is enough to activate the upper abdominals and improve their tone, as a first step towards increasing their strength.
Repetitions and frequency: 5-10 times, 1-2 times a day.
After injury: Should be done as soon as pain permits following injury to the rib cage, abdominal region or back.
