Balanced Body Pilates Arc, Руководство пользователя

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Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
elephant on the arc
Springs:
B to RB
Footbar:
High or Low
Arc Only:
Low slope to footbar, middle arch over shoulder rests or
High slope to footbar, middle arch over shoulder rests
In the Elephant the Arc is used to increase the stretch and to
deepen the flexion of the spine in the Round Back Elephant.
Elephant
Starting Position
Place the Arc so the high slope is facing the footbar. Mount
the Reformer by placing the hands on the footbar first then
placing the heels in front of the Arc with the feet flat on the
carriage.
Movement Sequence
Inhale •
– Press the heels back to stretch the calves and
hamstrings.
Exhale •
– Engage the abdominals to draw the carriage in
while maintaining a round back.
Variations
(see Reformer 1 Manual for more details)
Round Back Elephant
Walking
Arabesque
Cueing and Imagery
Maintain a long line from top of head to tail.
•
Instructor cue: Place a pole or roller along clients back -
making sure head, mid thoracic and sacrum all connect to
the line.
Seeing the body in a mirror can help your client to find the
-
right position.
Keep the head in line with the spine.
•
Use the focus of the eyes to keep head in line. -
Maintain the position of the shoulders and upper body
•
during the exercise.
Keep the elbows straight, slide the shoulders down the back -
and widen the shoulder blades.
Purpose
Strengthen the torso including the abdominals, erector
•
spinae, gluteus maximus, adductors and shoulder girdle
Strengthen scapular stabilizers including serratus anterior,
•
lower trapezius and pectoralis major
Increase scapular stability
•
Precautions
For shoulder, arm and wrist injuries –
Grip the footbar to take
the pressure off the wrists or avoid if the arms won’t tolerate
being flexed above shoulder height or if symptoms increase.
Substitute plank position on the elbows on the mat if it is
tolerable.
1 elephant flat Back – starting Position
2 Press the carriage back
Beginning • 10 Reps