While performing this exercise, concentrate on
the feeling of a relaxed but perfectly stable spine.
The Vacuum Cleaner:- Start Position
- Hold the vacuum cleaner in your hands with your right hand closest to the
nozzle.
- Refer to "how to stand correctly" in "The Monkey Squat"
- With your left foot, step forward about 45 cm (18 inches).
- Bend you knees slightly, and at the same time clench both buttocks and keep
them clenched throughout.
The Vacuum Cleaner:- Action
While performing this exercise, concentrate on
the feeling of a relaxed but perfectly stable spine.
- Breathe in and, (while breathing out): bend at your forward knee and push the
vacuum cleaner hose away from you. Maintain pelvic stability - your spine and torso do not twist or bend.
- (Breathing in): Bring the vacuum cleaner hose back toward you. Take your time, and concentrate on
the feeling of a perfectly stable spine.
- Repeat four to 10 times both sides.
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The Vacuum Cleaner
