Balanced Body Contrology, Manual

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SNAKE, SKILL LEVEL—ADVANCED ORDER
3 Reps on each side
Apparatus Set-Up: Spring: 1 Headpiece: Up
Footbar:
down (may wish to place a pad for foot diagonally on each
corner of footbar)
Precautions:
Back, shoulder, wrist, knee, and ankle issues
Skills needed to perform exercise:
Up Stretch Combo, Elephant with One Leg, Swan—Mat,
Pull-Up—Wunda Chair, holding starting position on 1 spring.
Mount & Starting Position
»
Facing one side of Reformer, place foot at a diagonal on
footbar corner
»
Grasp footbar end of carriage with closest hand and front
shoulder block with opposite hand, insuring hands are in line
»
Simultaneously come up into Elephant shape, pressing
opposite ankle on standing leg shin, allowing knee to fl ex
out to side
»
Square your body to face the carriage as much as possible
Focus
»
Breathing
»
Strengthens and stretches body
»
Moving spine from round shape to arch shape
Movement Sequence
»
Lift your center to move carriage out
»
Keep carriage underneath shoulders and reach into
arch shape
»
Open up chest
»
Begin to return carriage by lifting your center
»
Curl chin to chest
»
Lift hips and return home
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