F 50 Branch Extension EN

From a kneeling position with the hands on to the floor, extend the left leg out to the side of the body and then come upright.

Now checking to see the position of the legs here, if your left leg or hip feels like there’s some impingement in it, you want to be able to move that left leg forward a little bit to compensate.

So the impingement is coming from possibly lack of mobility and or probably something like some sort of chronic conditions such as osteoarthritis or otherwise.

The main thing here is that we don’t want to feel compression to that hip, so that leg would adjust forward if we need to.

On the knees here, the tiptoe, the back right foot, is gripping down into the floor to stabilize, and you’re also activating out through that left leg.

Now we want to slowly start to reach the arms forward and up, and as we do so, when we get to the top here, we don’t want to arch into the lower back or stick the buttocks out.

So again, you might want to Change the position of the legs a little bit to compensate so you don’t feel like there’s compression to the lower spine from the lift.

You want to be able to adjust the pelvis so it’s neutral.

Even the pelvis can be slightly tucking down.

Gripping through that right toe, you want to also press the pelvis slightly forward.

You want to check the arms here.

If your shoulders are a bit tight, you want to open the arms a little bit wider.

You don’t want to lift the shoulders to the ears at all.

With the arms extended straight, you want to activate through the legs.

As you start to move the chest upward and move over to the right side in the direction of the right laterally, until you get down to the point where the side of the body becomes evenly in line with the side of the left extended leg.

To release here now, as you start to move the chest upward, you start to wiggle through the spine as you come up, and when you get to the top, release the arms down first,