21
Cueing and Imagery
Engage the abdominals and lightly squeeze the buttocks to
•
begin.
Engage the abdominals and draw the sit bones together to
•
roll back.
Roll back only as far as you can maintain the position of the
•
back.
Don’t let the low back go into an unsupported extension
-
position on the arc.
Instructor cue: Place fingers on spinous processes of lumbar
•
vertebrae and make sure they stay in place as client rolls or
leans back. During the round back, the lumbar should be
slightly flexed and with the flat back the lumbar should be
neutral.
Keep legs together and aligned.
•
Imagine holding a $100 dollar bill over a street grate. Don’t
-
loose it.
Place a ball above knees or at ankles to keep inner thighs
-
engaged.
Keep the shoulders away from the ears.
•
Slide the shoulder blades into your back pockets.
-
Purpose
Strengthen abdominals
•
Strengthen back extensor muscles (especially in flat back
•
version)
Stretch the low back (especially in the round back version)
•
Teach balanced strength between abdominals and back
•
extensors
Precautions
Low back and sacroiliac joint issues
– Avoid if lumbar flexion
increases symptoms. Bend the knees to facilitate flexion.
Limit the range of motion in the Roll Down if extension
increases symptoms.
Neck injuries
– Limit the range of the Roll Down to keep the neck
symptom free.
Shoulder injuries
– Cross the arms across the chest rather than
holding bar or limit range of motion in shoulders and use a
light bar.
Avoid with osteoporosis
1
climb a Tree – starting Position
2
roll down keeping the low back slightly rounded and the hands on the leg
3
extend the back over the arc if you are doing an advanced variation
Beginning to Advanced • 10 Reps
Summary of Contents for Pilates Arc
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