An advanced prone thoracic extension with bilateral knee flexion holding the ankles/shins and a gentle forward–back rocking about the lower ribs/upper abdomen. It integrates spinal extensors + glute–ham synergy + anterior hip length while maintaining quiet ribs/pelvis and a long neck.
Whats the difference between classical pilates and today's contemporary versions for functional movement.
Unpacking the Incredible Engineering of Your Shoulder