Core Corner: Triple Flexion with a Dowel
This exercise emphasizes the concepts of triple flexion and triple extension that were discussed in this month’s strength column. The key to the exercise is developing the ability to fold the hip, knee and ankle.
Beginning version
1. Lie on your back holding a dowel rod (or broomstick) with hands shoulder width apart and the arms extended straight above the shoulders.
2. Simultaneously flex the hips, knees and ankles as you curl up the pelvis so that you can slide both feet under the stick.
3. Return to the starting position
Advanced version
1. Once the above exercise becomes easy, perform repetitions of alternating bringing one leg under the stick while fully extending the other leg (triple extension).
Tags: core corner
