Bouncers
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Level: 2
Full comprehensive video coming soon
Carla van den Berg
- Begin with hands stacked under shoulders, knees close to elbows
- Neutral head/neck position throughout the exercise
- Shoulders engaged; look for a flat t-shirt sitting across the shoulder blades
- Using power from the trunk, propel body forward to land on hands a few inches forward from original position with elbows slightly bent
- While keeping the hips low, initiate movement from the hips to jump the feet and knees forward, back to initial starting position
- Head/neck moving out of neutral line. Watch for wrinkles near the base of the neck
- Cue "Long, strong neck"
- Cue "Imagine a string attached to the top of your head pulling it forward"
- Rounded upper-back
- Cue "Pinch the shoulder blades down and back"
- Sagging lower-back
- Cue "Pull belly-button up towards ribs"
- Cue "Bring the hips higher"
- Landing with hands too far forward
- Cue “Head before handsâ€
- Cue “Fall forward just a few inchesâ€
- Activates trunk muscles
- Activates shoulder muscles
- Reinforces safe landing with upper body