F 41 Forearm Expansion EN

From a prone position with the forehead down onto the ground, placing the hands just beside the chest.

Hug the elbows into the side of the chest and draw the shoulders down towards the hips.

Bring your feet a little bit wider than hips width apart.

As you activate through the legs, pressing the balls of the feet backward, draw the shoulders down towards the hips and very lightly lift the chest forward and up, keeping the head neutral.

You’re not pressing the hands down just yet.

The hands are very lightly touching the ground or lightly can lift up off the floor.

All the movement here is initiated with the chest as it lifts.

Once you can’t get the chest up any higher than you are right now, press the palms lightly into the floor and draw the shoulders back in towards the hips as you grip the elbows into the side of the body or hug the arms of the side of the body.

As you do this, you want to move the chest forward and up in a circumlinear motion upward and you only want to go to the point where it doesn’t feel like it’s squashing the lower back.

It’s important here to note that it is really easy to use the arms to push yourself up and that will compress the lower back.

The compression doesn’t mean pain, we just don’t want to compress it at all.

We want to move more with the elongation of the spine forward and up, first to be able to start to get into the potential of this arching without having to cause any unnecessary compression to the back.

The head here is neutral the whole time as you’re lifting and the legs are always staying active.

And you can unjulate a little bit from side to side again to play with how that micro movement sensation can almost open the body up like a flower would be opening to the sun.