F 42 Prone Expansion EN

From a prone position with the forehead down onto the ground, activate through your legs, bringing them a little bit wider than hips width apart.

Draw the shoulders down towards the hips and spread through the fingertips as you move the chest forward and start to lift the chest up off the ground.

At the same time, extend through the legs again, maybe initiating the movement from the base of the hip. as you start to lift the legs up off the ground as well.

As you start to lift here, start to mobilize the shoulders and hips individually from side to side, keeping the neck neutral and relaxed.

The gaze can be down, looking down towards the floor diagonally forward.

You’re trying to sort of move a little bit from side to side as you draw the shoulders back down towards the hips.

At the same time, you’re trying to mobilize each shoulder independently, trying to bring the shoulder blades a little bit closer together as you lift the arms a little bit higher, the hands even a little bit higher up into the air.

And again, you can also mobilize each hip independently as you start to continue to extend those legs back and lift them up a little bit higher as well.

Once you get to the height where you’re not able to move higher than that, again, move a little bit through the ribcage spine, mobilize each hip and each shoulder independently as you start to extend the chest forward, Opposing that movement with the legs extending backward and slowly starting to lower your body down With this opposing movements of forward and backward motion Once you reach the ground turn the head to either side and relax Thanks.