Explore
Hollow Rock Hold
Level 3
Foundations of Movement II
What will this movement help with?
- Improves posture
- Improves spinal health
- Reduces the chances of lower back pain and injury
- Helps develop mobility in the upper body and arms
Muscles worked
- Abdominals (your core/tummy muscles)
Pointers
We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on
Instructions
Up To 30 Seconds
Step 1
Sit down on the floor with your knees bent, feet just wider than hip width apart and only your heels on the floor
Step 2
Brace your tummy and pull it in towards your spine
Step 3
Put your hands behind your hips to help you balance and lift your feet off the floor
Step 4
If this feels ok remove your hands and try to balance (you can always put them down again)
Step 5
If this still feels ok, extend your legs and body away from each other as much as possible (even if it’s for a short moment)
Step 6
Hold this position for as long as you can up to a maximum of 30 seconds
Notes
- Keep your glutes squeezed and your tummy braced at all times
- Make sure your knees stay in line with your hips and don’t cross your feet
- If this movement hurts your back, please consult a physio before proceeding
