Rib Cage Placement during the exercises:
Ribs in Neutral Position (draw the 2 sides of the rib cage in toward each other).
This completes the line of stability upwards from the core muscles and the lower back. Whenever lifting the upper trunk upward from the mat, always begin with slight cervical (neck) flexion in order to engage the deep neck stabilizers to improve the strength of these muscles and prevent strain of the cervical spine (neck). During spinal extension, as in the “swimming or swan’ exercise, the neck should be in neutral alignment to avoid hyperextension and overtightening of the neck muscles.
The abdominal muscles should be pulled into the neutral position as much as possible during the exercises (Navel pulled to the spine).
Proper Scapular Position:
The scapular (or shoulder blades) should be stabilized against the back wall of the rib cage during all of the exercises (avoid shoulder elevation).
