STARTING POSITION Seated on mat with legs crossed,
pelvis and spine neutral, arms reaching forward
holding Foam Roller; INHALE prepare
SPInE TwIST
Complete 3-5 repetitions on each side, alternating
EXHALE rotate spine to one side for three counts,
release slightly between each count
INHALE return to center
ObLIquES rOLL bACk
Complete 3-5 repetitions
on each side, alternating
STARTING POSITION
seated on mat,
spine and pelvis neutral, knees flexed
with feet on Foam Roller, arms
reaching forward
INHALE
prepare
EXHALE
curve lower back toward
mat and rotate torso to one side,
reaching that arm back and press
roller out slightly
INHALE
return to front reaching
arm forward and pull roller in
SIngLE LEg STrETCh
Complete 5-8 repetitions on each side
STARTING POSITION
lying on back on mat, imprinted position, upper torso flexed with hands
behind head, one leg tabletop, other leg flexed with foot on Foam Roller
INHALE
prepare
EXHALE
extend leg to press the roller out
INHALE
begin to switch legs
EXHALE
extend free leg out on diagonal and bend opposite leg, pulling roller in
4
Visit www.merrithew.com for our full line of STOTT PILATES
®
products.
