Lifting the head straight up to look at the heels
In prone position, lying on your front side. You lift your head together with your arm to see your heels, one by one. You use the floor to push yourself up. You hold your foot with your same side hand and explore kinematic linkage by pulling your head up by pulling on your shoulder with your leg. (Movements on left and right side are interspersed)
A classic extensor lesson to improve the organisation of your back to lift your head. There's a strong focus on lifting the head straight up in the sagittal plane, and not to sway left or right. Important learning points include: Do not avoid the directions that seem to be unavailable at first, but instead move slowly, delicately, and within the available range. Use less effort in order to have faster improvement. Do not use force to try to achieve movement learning goals. Soon enough that available range will extend and open up new possibilities.
On your front (prone), legs extended and comfortably spread, right hand on top of left hand, right ear on the back of the right hand.
Lift right arm: elbow, hand, and head
Start with your head or right elbow, add more until it's easy to lift your head and arm together.
- Breath out while you go up, or better: allow air to escape your lungs. In this way you support your spine to move and twist.
Prone, legs extended and comfortably spread, left hand on top of right hand, left ear on the back of the left hand.
Lift left arm: elbow, hand, and head
Switch sides. Start with lifting only your elbow or head, whatever is easier. Then lift everything together.
- Do not try to lift high. Any height that's comfortable to reach is ok.
Prone, right knee bent with right foot towards the ceiling, left leg rests extended.
Lift left arm, look towards right foot
Do not bend sideways. Lift your left elbow, left hand, and head together.
- Move with small and light movements. Moshé Feldenkrais said: „If you move comfortably you will eventually see your heel. If you move with force, it will only hurt.”