Type-X — Core Self-Test (8)

Move very slowly. Zero leg thrust. Calm nasal breathing. Stop if pain.

1. Very slow step start — which preparation makes starting easier?

A — Slight forward trunk tilt, then the body goes. B — You launch the foot first and the body follows.

2. Slow wall-sit get-up: which pattern feels smoother?

A — Trunk leans forward early, then rise. B — Trunk stays back/upright, shoulders peel, then rise.

3. Foot pressure during the rise

A — Pressure shifts earlier toward the forefoot. B — Heels stay loaded longer.

4. Trunk rotation during the rise

A — Hip turns first, shoulders follow (connection). B — Shoulder turns first, hip follows (disconnection).

5. Three very slow repetitions

A — Same setup and same 3-2-1 cadence each time. B — Small stance/timing adjustments each time.

6. Calm nasal breathing: which phase is larger?

A — Inhale > exhale. B — Exhale > inhale.

7. At the same slow rhythm, which phase can you prolong more easily?

A — Inhale. B — Exhale.

8. One hand high on chest, one on lower ribs/abdomen: where moves more at rest?

A — Lower hand (lower ribs/abdomen). B — Upper hand (upper chest/clavicles).