Seated; pool noodle placed behind the shoulders and under each arm
Neutral spine and pelvis
Neutral cervical spine
Scapula stabilized
90-degree hip and knee flexion
Legs hip-distance apart; feet on pool floor with weight on balls of feet
Action
Inhale: while focusing on expanding the rib cage laterally and posteriorly; stabilize shoulders
Exhale: while engaging core, glutes, and hamstrings to lift pelvis and lumbar spine in one piece to a bridge position
Inhale: while focusing on expanding the rib cage laterally and posteriorly; maintain neutral alignment
Exhale: while engaging core to deepen lumbar flexion and begin to sequentially articulate spine from thoracic region down through the lumber spine returning to starting position