- Lie on your back with your knees bent and the feet flat on the floor.
- Hold a dumbbell over your shoulder with a straight arm.
- Form the sign of the cross adding a protraction (punch) on every end of the cross, including the middle position.
- Place a tube roller or half tube on the ground parallel to your body.
- Lie on the tube making sure your whole back and neck are supported.
- Knees bent and on the ground, lower back flat on the tube and chin tucked in.
- Bring your arms by you hips and pull shoulders back.
- This is your starting position. Raise arms and drop them back towards the ground over your head
- Bring yourself on all 4's. Push the ground away from you, rounding back and shoulders as much as possible.
- To enhance the spine flexion suck the belly button in and tuck the tailbone (coccyx) under. Hold this position for a brief moment
- Now do the exact opposite, try to bend the spine backwards. Go back and forth on these positions
- Abduct your arm at 90° palm facing down.
- Bend your elbow and wrist bringing your front of your fingertips to your temple while leaning the head towards the the arm.
- Lean the head away from the arm as you extend the elbow and flex the wrist.
- Alternate between positions to mobilise the ulnar nerve.
