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Cocoons

IntermediateStrengthTier T2

You lie flat on a yoga mat with your arms extended overhead and your legs straight. You lift your torso and knees toward each other and wrap your arms around your knees. You then lower back to the start with control.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie flat on a yoga mat with the arms extended overhead and the legs straight.
  • Keep the core engaged throughout; do not pull on the neck and use no momentum.
  1. She lies flat on her back on the yoga mat with her arms extended straight overhead on the floor behind her head and her legs straight out together, her whole back on the mat.

    Step 1 of 5

    Lie flat on the mat with your arms extended overhead and your legs straight.

  2. Her torso is curling up off the mat while her knees bend and draw in toward her chest, her arms sweeping forward from overhead toward her shins, her torso and knees visibly rising toward each other at the same time.

    Step 2 of 5

    Simultaneously lift your torso and knees toward each other.

  3. At the top of the tuck she is curled fully in with her shoulders and knees meeting and her arms wrapped right around the front of her knees and shins in a hug, her chin tucked to her chest, her tailbone the only contact with the mat.

    Step 3 of 5

    Wrap your arms around your knees at the top of the movement.

  4. She is halfway back down, her shoulders lowering toward the mat and her legs extending back toward straight, the tuck unwinding under control with no drop or collapse, her arms back along the floor toward overhead.

    Step 4 of 5

    Lower your upper body and legs back to the starting position with control.

  5. She lies flat on her back on the yoga mat with her arms extended straight overhead on the floor behind her head and her legs straight out together, her whole back on the mat.

    Step 5 of 5

    Lie flat on the mat with your arms extended overhead and your legs straight.

Breathing

  • Exhale as you curl up and bring knees and chest together; inhale as you return to the starting position.

Safety Information

Avoid with lower back pain or herniated discs. It is not recommended after recent abdominal surgery. Consult a physician with hip flexor or spinal issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.