Tuck your tailbone before sitting your hips back toward the wall. Keep the wrists apart as you reach up for the wall (don't let the hands collapse together). It's okay if your hands don't touch the wall. (If you have a heavy band, put that around your elbows to keep them narrow instead of using the block).
Or, 2 sets of 5 and pause for 10 seconds at the top of each rep.
From your elbow bridge, gently rock back and forth like you're trying to push the armpits toward your wall. The image shown below is the starting point - a closed shoulder position (like forearm stand).
Each time you open the armpits toward the wall, this is one rep. 3 sets of 5 reps.
The balance is usually the trickiest with this one. Start with the bent-knee version so your hands can support you on the wall if needed. We can either stick with that variation for now, or you can explore the straight leg version if it feels strong.
2-3 sets of 5 reps on each side.
The important part here is to keep the feet on the blocks the whole time. Imagine the feet being glued to the blocks. Scoop your chest forward like you're trying to point your sternum toward the wall. Feel the hip flexors lengthening as you move.
This can be both legs (like we did today) or single leg (second image). The single leg version usually feels a little lighter and can help if you feel your lower back doing too much.
Imaging trying to lengthen the legs to reach the wall, then slowly slide down, keeping the toes on the wall as long as possible.
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