B6 Helicopter is a good exercise to warm-up and reset the abdominal muscles before upright activities. It also includes a longitudinal spinal stretch and a unique four-limb coordinated mobility element.

Starting Position

Supine lying in relaxed neutral position:

• Elongate the body from crown to toes.

• Stretch up with arms and down with legs.

• Make sure neutral spinal curvatures are maintained and lumbar hyperextension is avoided.

• Keep legs, arms and head comfortably on the surface.

Movement

At the same time:

• With a simultaneous circumduction action of both shoulders and hips, swing the limbs around and bring the knees and elbows together above the center of body.

• Keep pelvis and trunk in neutral and the head relaxed on a mat or pillow.

• Complete the movement by sending the arms and legs up and down, towards the Starting Position.

Relax (optional)

• Place arms and legs on surface while maintaining the longitudinal spinal stretch.

• Consciously pause and relax in this position and gear the body and mind for the next repetition.

Perform 3-4 repetitions until you feel the abdominal muscles warming up, then proceed to exercise B7 Rollup.