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SWAN
ADVANCED | 3-5 REPS
STARTING POSITION
On Top of the Arc:
Lie on top of the Pilates Arc®, facing
away from the seat with the weight balanced between
the upper and lower body. Place the hands on the floor to
begin.
Alternatively, you can lie facing the seat with the hands on
the step to begin.
On the Bottom of the Arc:
Remove the step, turn the arc
over and place it so the high slope is closest to you. Lie
prone with the arms on the floor. Use a sticky pad on the
arc to keep the body from sliding.
Swan
MOVEMENT SEQUENCE
Inhale
– Use the hands to press up into a long back
extension.
Exhale
– Bend the elbows to return to starting position
MODIFICATION
On the bottom of the arc
Use the arms to rock back and forth on the arc to create a
gentle back extension. Lift the legs as you rock forward to
increase the extension.
Swan Dive
MOVEMENT SEQUENCE
Inhale –
Use the hands to press up into a long back
extension.
Exhale –
Lower the torso toward the floor. Maintain the
long back extension as you rock forward on the
arc.
CHALLENGE
Swan Rocking
Release the arms and rock forward on the arc. Catch
yourself on your hands each time your rock forward.
CUEING AND IMAGERY
ƫ
Keep the abdominals engaged throughout.
•
No sagging stomachs.
ƫ
Keep the back of the body in one smooth bow throughout
the exercise.
•
Imagine you are a rocking horse rocker.
•
Keep the legs reaching up.
ƫ
Keep the shoulders down and wide and the neck long
throughout.
ƫ
Engage the back, gluteals and hamstring while keeping
the torso long and without compressing the lower back.
PURPOSE
ƫ
Strengthen the back and hip extensors
PRECAUTIONS
Low back problems:
Must tolerate extension or avoid.
Wrist, elbow and shoulder problems:
Limit number of reps
or avoid.
1. Swan – Starting Position on top of the Arc
2. Bend the elbows and lower the torso toward the floor
1 Swan – Starting Position on the bottom of the Arc
2. Bend the elbows and lower the torso toward the floor
SINGLE LEG KICK
INTERMEDIATE | 10 - 20 REPS
STARTING POSITION
Remove the step, turn the arc over and place it so the high
slope is closest to you. Lie prone with your hands on the
floor and your elbows bent. Straighten the legs and point
the feet to begin.
MOVEMENT SEQUENCE
Inhale –
Bend one knee and pulse the heel toward the
buttocks two times with a sniffing breath. Keep
the heel in line with the sit bones and the hips in
place. Don’t point the toes out to the side as the
leg comes in, or let the front of the hips lift off the
mat.
Exhale –
Extend the leg back to the starting position.
Alternate sides.
CHALLENGES
Add pointing and flexing to the foot work to challenge
coordination and memory.
CUEING AND IMAGERY
ƫ
Keep the shoulders down and wide and the neck long
throughout the exercise.
ƫ
Keep the head in line with the spine.
•
Focus the eyes a few inches in front of the hands.
ƫ
Keep the abdominals engaged throughout.
•
No sagging stomachs.
ƫ
Keep the lower leg in line with the thigh.
•
Imagine you have a spring attached from your buttock
to your heel.
PURPOSE
ƫ
Strengthen serratus anterior
ƫ
Strengthen the hamstrings
ƫ
Stretch the quadriceps
ƫ
Strengthen back extensors, hamstrings and gluteals
ƫ
Improve scapular stability
ƫ
Teach axial elongation in extension
ƫ
Teach abdominal support in extension
PRECAUTIONS
Low back injuries:
Engage the abdominals and press the
pubic bone into the mat to decrease the pressure on the
lower back. If the client still gets a punching sensation in
the lower back, lower the torso or avoid.
Knee problems:
Limit the range of motion in knee flexion.
Stretching the quadriceps before this exercise can be
helpful at decreasing knee discomfort.
2. Bend the right knee
1. Bend the left knee
© 2008 Balanced Body Education LLC. All rights reserved.
May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES