The 4 Hour Body Reversing Injuries: The Egoscue Method

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The 4 Hour Body Reversing Injuries: The Egoscue Method
I. Static Back Sets 1 | Reps 1 | Duration 0:05:00
Description
1. Lie on your back with your legs up over a block or chair.
2. Place your arms out to the sides at approximately 45 degrees from your body with palms up. Touch your
thumbs to the floor.
3. Relax your upper back and ensure your lower back flattens to the floor evenly from left to right.
4. Hold this position for five minutes.
II. Static Extension Position on Elbows Sets 1 | Reps 1 | Duration 0:01:00
Description
1. Start on the floor on your hands and knees, ensuring your higher joints are aligned (i.e., shoulders,
elbows, and wrists in a straight line; hips directly above the knees).
2. Walk your hands forward about six inches, and then, noting placement of the hands, replace them with
your elbows.
3. Make a light fist of each hand and pull them away from each other, pivoting on your elbows and turning
the thumbs out.
4. Push your hips backward toward your heels to place an arch in your lower back.
5. Let your head drop down.
6. Hold for 60 seconds.

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