Part 6: Connecting the upper and lower body

In side lying again, move the shoulder forward at the same time as your roll the pelvis forward. Then do the same as you move them both backwards. You should be rolling like a log. Now make them go in opposite directions. The movement that occurs in your trunk is now similar to what your trunk needs to do when walking and running. Roll onto your back again and rest for a minute.

Now bend up both legs so that your knees are bent and your feet are flat on the floor.
As you push through your right foot, you should find that your right hip lifts from the floor and your pelvis rolls toward the left side. As this happens, push with your right shoulder and elbow into the floor. Release the pressure and allow everything to return.
Repeat it ten times, observing how the shoulder moves opposite to the hip.
You will also sense how your elbow and foot on the same side, both press into the floor.

Do the same on the left side, so that the left foot and left shoulder and elbow push into the floor. Now do alternate sides at the same speed as walking. Feel this movement pattern through your trunk. Your pelvis will be rolling a little from side to side, whilst your knees move forward, alternatively, and directly over each foot.

After resting again ( allowing the feeling to sink in) get up and walk around.
Now, as you run for a short distance, feel how this diagonal trunk movement is a very important part of the power and accelerating ability. It also contributes to your balance and direction.

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