Sideways Elevator With Isolations Or Repetitions

GOAL: Strengthen the deep core - stabilize the pelvis and spine

SET-UP: Seated, All Fours

PROPS: Physio Ball, Yoga Block, Small Ball, Bolster

REPETITIONS: Start at 10 & Build to 25x

DETAILS: Inhale - send the breath into the back and sides of the ribs and let the belly fill up with air. Exhale - draw your belly button in to your spine, sequentially deepening the connection as you move toward the spine. Imagine your belly button is an elevator starting at ground floor - now as you exhale imagine the elevator moving through floor 1, 2, 3, 4, 5. 5 is the penthouse and your spine. Inhale release the elevator from level 5, through 4 to 3 - with little sips of air return the elevator to 4 back to 3.