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Baseworks KB

F 51 Branch Form EN

Created 2026-02-10
Updated 2026-02-10

From a kneeling position here, reach the left leg out to the side, tiptoe the right foot is down.

Lift the upper torso upright and allow for the hips and legs to be in one straight line.

If you’re feeling any impigement into the hips here, you want to probably walk that left leg slightly forward out of that line to compensate for any lack of mobility in hips or potentially something like osteoarthritis or any other condition that would impede any movement into the hip.

The upper torso should be upright and straight here and the lower back should not be arched, the butt should not be lifting back.

So you might have to adjust the position of the legs here so that you can keep the pelvis neutral and tucked down and the chest lifts completely upright.

So you’re really in line with the legs here and with the the chest move and upward gives you a nice even flat line in a lateral position.

Now reaching the arms up into the air here and again if somebody has a lack of flexibility or mobility in the shoulders that you open the arms out a little bit to compensate for that.

The arms don’t have to be straight up and again you’re trying to just imagine that the shoulders not imagine you’re trying not to lift the shoulders up into the air you’re trying to keep the shoulders down as you lift the arms.

Now to activate a little bit more, activate out through that left leg as you grip the toes of that right foot into the floor and allow for the pelvis to move a little bit forward so you can feel that the quadricep of that right leg becomes active and stable.

Draw the shoulders down and lift the chest up against that movement to stabilize in the upper torso and keep the neck neutral but extending the back of the neck slightly upward as the crown of the head lifts.

You can do some micro movements here into the ribcage to allow for yourself to sense what’s going on a little bit better.

And to release you lower the arms down and allow for the upper torso to come forward, hands onto the floor and release the leg down to a relaxed position.