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Criss Cross

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 criss cross

                                                                                                                             
P
rimary Movers:
Rectus Abdominals, Obliques 

Stabiliser Muscles:
Hip Flexors, TVA, deltoids,

Level of Difficulty:   (8/10) 

 scale 8

Frequency
    •
 Hold for 8-10 breaths then alternate leg
 
 

 Instructions 

  • Lie in the set-up position and activate the pelvic floor and TVA muscles. 
  • Bring your shins up to the table top position with your shins parallel to the floor. 
  • Inhale to prepare and as you exhale extend your right leg and bring the left knee toward your chest 
  • At the same time raise your shoulders off the floor and rotating at the torso so that your right shoulder and right elbow turn toward the left knee 
  • Momentarily pause and inhale and then as you exhale return to the starting position 
 Teaching Points  
  • Keep the shoulders relaxed  
  • Don't pull on the head 
  • Keep the TVA and pelvic floor engaged 
  • Try and get the elbow to touch the knee or move to the outside of the knee