F 75 Gravity assisted Supine C Tuck EN

From a spine position, tuck the pelvis down once to make sure the lower back is straight.

Activate through the legs dynamically forward as you reach the arms back and move them a little bit away from the side of the head so they’re in a V shape behind.

Activate through the balls of the feet as you press forward and lift the legs up into the air.

And do a little bit of a reverse crunch here by lifting the pelvis up off the floor, ideally with no momentum here to reach the legs straight back over top of the head and try to lower the toes to the floor.

If your hamstring flexibility doesn’t allow for it here, you can keep the feet up high off the floor, but try to keep the legs straight as possible.

And if you notice here too, we’re in a spinal flexion in this position, so by doing this, we’re not compressing the neck.

The pressure should be to the back of the shoulder girdle, and the arms are always staying active throughout the movement.

Activate the legs slowly here as you start to lower to the floor you could think of it as one vertebrated time.

As you lower also hug the thighs as close to the chest as possible on the way down and when the pelvis reaches the ground we also continue to very slowly lower the legs by using directional movement to gain as they reach beyond the midpoint the balls of the feet press forward and forward as they lower so the direction is up and forward and down.

A thing to mention here is that not everybody can get up without using a little bit of momentum but the idea is to work toward having no momentum as a part of the lift.

So a great way to encourage the