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Movement Prep #1:
"Hip
Crossover"
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Lie flat with shoulders pressed into ground and arms in capital 'T' position with palms up *(My palms are "down" in photos, but since taking these photos I realized it was better to roll palms up to get a little more "stretching" in the front shoulders--I'll re-shoot photos when I have time).
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Lift legs with bent knees.
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Rotate legs down to ground until one knee touches ground OR until you cannot hold both shoulders on ground.
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Alternate back and forth without stopping.
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Perform 6-10 alternating reps on each side.
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Repeat reps then go to #2 Scorpion warm-up exercise.
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NOTE! This is #1 in a sequential series of 10 exercises. Perform as directed in exact order.
Tips: For beginners, keep feet close to ground and
go slowly with control. For more challenge, straighten out legs & add speed.
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Do NOT allow your shoulder to lift or body to log roll with legs because this is a compensation for your tight spine. Allow your spine to twist and rotate as you are able WITHOUT compensating.
View List of All Movement Prep Exercises
Movement Prep Exercise Handout
Learn More About Mark Verstegen's
Movement Prep Exercises
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Book and DVD are highly recommended! See great photos, justifications, and video clips or exercise actions.
Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercises | Site Map
(Updated 1-25-06)
Be Strong.