Lying one knee extension & grab to chest
Channel: Wellman Wellness Training
Date: 2020-08-04

FOCUS ON:
- Keeping shoulder blades & head pinned to the ground
- Pelvis is tucked forward, bracing the core the majority of the time
- Practicing intentional, full breathing patterns

And start to SLOWLY drive one leg up to your chest. When you can reach it, hug the knee/shin area and squeeze it as close to your torso as possible while the:

- Straight leg is drawing tension & extension to the ground below you
- Head can slightly lift up to contract the squeeze a bit more, then lengthen it back as you….
- Pinch shoulder blades back and breathe in to open the chest cavity
- 
To promote  a little extra space to the hip extension, and low back release. Hold the pull into your chest for 3-5 seconds, then SLOWLY (almost 10 seconds) start to lengthen the leg back to a straight position, adjacent to the already straightened leg. 

Focus on not allowing the moving leg to track in a round, curving position, but rather a straight, linear fashion as it draws itself back to the ground beside the straight leg.