Corkscrew 1
Equipment:
Mat
Prop:
None
Difficulty (1-5):
2
Repetitions:
3-5 (sets)
Main Body Position:
Supine
Spine Position:
Twisting
Part of Series?
No
Start Position 🏁
- Lie on back
- Legs straight, perpendicular to floor
- Point feet
- Lightly press legs and feet into one another
- Arms beside torso, palms down
Cues 💡
- Firmly press hands and arms into mat
- Move legs to one side, lifting the opposite hip off the mat a little
- Draw a forward semicircle with toes, back to the start position
- Switch direction, going back and forth
- Reach toes as far away as possible from opposite shoulder while keeping opposite shoulder blade firmly on mat
- Spine untwisting from top to bottom is what brings the legs back to starting position
- Watch tendency for legs and feet to slide back and forth on one another. Imagine they are crazy glued together for duration of exercise.
Breathing 🫁
- Inhale (nose) for first half of semicircle
- Exhale (mouth) for second half of semicircle
Modifications 🔧
- Bend knees
- Make semicircles smaller