Balanced Body Precision Rotator Discs Manual Download

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Reverse Swan

This is an advanced exercise for the shoulders and core, and requires good body
awareness to perform well.

STARTING POSITION

Place a 12” disc on the seat of the Pilates Chair. Sit on the disc and reach the
arms back to contact the pedal. Straighten the legs into a Teaser position.

MOVEMENT SEQUENCE

Rotate the hips from side to side while maintaining the stability of the shoulders.

Alternate sides.

Reverse Swan.

Rotate hips to one

side while keeping the shoulders

stable.

Summary of Contents for Precision Rotator Discs

Page 1: ...Precision Rotator Discs from Balanced Body Contact Us 1 800 PILATES 1 916 388 2838 pilates com info pilates com 400 413 11 01 17 ...

Page 2: ...Cardinal Markings 0 180 90 45 45 45 45 10 20 30 40 50 60 70 80 270 2 ...

Page 3: ...3cm and 12 30cm Heavy resistance 9 23cm and 12 30cm The light resistance is useful for the shoulder and upper limbs and the heavy resistance is perfect for the hips and lower limbs The two sizes provide a comfortable platform for hands or feet regardless of the person s size Built into the discs are markings at 0 90 180 and 270 degrees as well as smaller indications every 10 and 45 degrees The mar...

Page 4: ... edges touching Align the discs so the cardinal markings are in line with the feet Stand on the discs with the feet parallel to each other and the second toe in line with the cardinal markings The metatarsals are directly over the center of the disc MOVEMENT SEQUENCES Each of these options can be performed with the legs straight or with the knees bent in a plié or a squat position Lateral or exter...

Page 5: ...osition with legs straight Laterally rotate the hips One leg at a time stabilize one leg and rotate the other leg Rotate both feet in one direction keeping the torso steady Twist with both feet on one disc rotating the hips in one direction and the torso in the other Twist in both directions 5 ...

Page 6: ...der the hands to the left and the disc under the knees to the right Focus on the floor or rotate the head in the direction of rotation Lateral rotation for the upper and mid spine Rotate the disc with the hands keeping the elbows straight and the hips stable Lateral rotation for the mid and lower spine Rotate the disc with the hips by laterally flexing to one side Maintain the stability of the sho...

Page 7: ...lders place each hand on a 9 disc with the knees on the floor Line the middle fingers up with the cardinal markings on the disc If using resistance consider using light resistance for the hands VARIATIONS Starting position Kneeling with one hand on each disc and knees on the floor Lateral rotation Rotate discs laterally Medial rotation Rotate discs toward the body Asymmetrical rotation with latera...

Page 8: ...on the discs If using resistance consider using heavy resistance for the knees VARIATIONS Starting position All fours position with one knee on each disc Lateral rotation Laterally rotate both legs alternately crossing the ankles Medial rotation Medially rotate the hips Asymmetrical rotation with lateral flexion Rotate both feet in the same direction 8 ...

Page 9: ...ands and hold the legs in a tabletop position No light or heavy resistance can be used for this exercise MOVEMENT SEQUENCE VARIATIONS Laterally flex the spine to each side maintaining the height of the head and the position of the legs VARIATIONS Hold the upper body steady and move the hips only Hold the lower body steady and move the upper body only Starting position Shoulders on one disc hips on...

Page 10: ... is used try the heavy resistance STARTING POSITION Kneel with one knee on each disc MOVEMENT SEQUENCE VARIATIONS Medial hip rotation Rotate both hips medially Lateral hip rotation Rotate both hips laterally Alternate the cross of the ankles not shown Rotate one hip medially and one hip laterally not shown Medial hip rotation Rotate both hips medially 10 ...

Page 11: ... Straighten the legs to come into a plank position with a long line from head to heels MOVEMENT SEQUENCE VARIATIONS Plank with the hands on the discs Lift a leg keeping the discs stable Rotate the discs medially laterally or asymmetrically with the hands Do push ups keeping the discs stable or rotating them medially as the elbows bend and returning to neutral as the elbows straighten Challenge the...

Page 12: ...ace the hands on the hips to assist with balance If using resistance no or heavy resistance is recommended MOVEMENT SEQUENCE Press the pedal down without rotating the disc under the standing leg VARIATIONS Facing Sideways Stand sideways to the Chair and perform the same exercise in lateral rotation keeping the standing leg disc stable Add rotation of the standing leg Add medial and lateral rotatio...

Page 13: ...sing resistance no or light resistance is recommended MOVEMENT SEQUENCE Draw the abdominals in and pull the pedal up as high as possible Keep the disc stable as the hips rise VARIATIONS Add rotation With the pedal up rotate the disc from side to side to challenge the oblique abdominals and shoulders Pull up Engage the abdominals to lift the pedal Keep the disc stable Add rotation Rotate the disc t...

Page 14: ...ce a 12 disc on the seat of the Pilates Chair Sit on the disc and reach the arms back to contact the pedal Straighten the legs into a Teaser position MOVEMENT SEQUENCE Rotate the hips from side to side while maintaining the stability of the shoulders Alternate sides Reverse Swan Rotate hips to one side while keeping the shoulders stable 14 ...

Page 15: ... using adjustable attachments then remove and use them independently Sold as pair 9 23cm FOR COREALIGN Precision Rotator Discs are also available for CoreAlign Specially modified with plugs that insert into the carts they stay firmly positioned during use Sold as pair 9 23cm or 12 30cm See Pilates com for free podcasts and more information about all Precision Rotator Disc products 15 ...

Page 16: ...Contact Us 1 800 PILATES 1 916 388 2838 pilates com info pilates com 400 413 11 01 17 ...

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