Tail Wag

Description

Get down on all fours in a tabletop position, with your wrists under your shoulders and your knees under your hips, keeping your spine neutral and your core engaged. Then lift one foot off the floor while keeping the knee rooted to the ground, and slowly swing that foot from side to side. Turn your head to follow your foot with your eyes, and draw your tailbone toward the shoulder on the same side, allowing your torso to form a “c” curve from bottom to top. Notice whether your rib cage follows or if you can dissociate the lower from the upper body. Inhale as you return to the center, then exhale as you look over your shoulder and sway your body to the side. Perform the movement smoothly and with control, within a comfortable range of motion, then repeat on the other side.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Lumbar lateral flexorsThoracic lateral flexorsHip external rotatorsHip internal rotatorsCervical rotators

Difficulty

Moderate

Movement

RotationsLateral RotationMedial RotationTilt

Contraction mode

Concentric