Description.

Initial position: Bent knees and hands gripping. We lower, supporting vertebra by vertebra. Upon reaching the dorsal area, hand tapping is performed (damping).

5 repetitions of the exercise will be performed.

Observations

An isometric contraction of the core (abdominals, intercostals, etc.) should be performed for 3 seconds in each repetition.

 Exercise 28 (CL1)

Lateral, supine position

Objective

Grouping in sidewards fall

Description.

Initial position: Lying supine, with knees flexed, both arms extended, hands resting on the knees.

Execution: Rotate the trunk laterally over the hip towards the floor, performing the impact with the hand closest to the ground (damping). Always maintain neck flexion.

They will perform 5 repetitions on each side.

Observations

Both eccentric and concentric contractions of the trunk should be performed (abdominals, intercostals, etc.).

 Exercise 29 (CL2)

Lateral, supine position with elevated legs

Objective

Roll in sidewards fall