Instructions:
1. Strengthen the lower core, belly button to spine, exhale as you crunch up, push chest forward at the end of movement
2. Keep the straight leg elevated about 2-3 inches
3. Leading with the belly button to the floor, roll out the spine to starting postion one vertebrae at a time.
1. Lying on the floor, shoulder blades pinching together to open the chest. Natural curve of the lower back.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. Do not allow the navel to push out
4. Raise and hold 1 foot, about 1 inch off of the floor. Exhale as you pull the opposite knee to chest.
5. This exercise is about the QUALITY of each repetition
Stagnation Therapy 