Balanced Body Pilates Arc, Руководство пользователя

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5
Cueing and Imagery
Engage the abdominals before you press back.
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Draw the navel toward the spine. -
Draw the hip bones together. -
Keep the hips, knees, ankles and feet in line.
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Ideally, the ASIS, center of the knee cap, middle of the ankle -
and 2nd toe are on one line.
Maintain the support of the back throughout the exercise.
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In spinal flexion, focus on the abdominals. -
In spinal extension, focus on lengthening and
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decompressing the spine.
There should be no spinal discomfort during this exercise.
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Maintain the support of the neck throughout the exercise.
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Move smoothly from flexion into extension maintaining -
control of the head.
If the neck needs support, use the hands behind the head or
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support it with towels or the step.
Make the movement smooth and continuous. Don’t bump
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at the bottom or the top.
Imagine a waterwheel continuously rotating. -
Purpose
Strengthen the leg muscles including the internal and
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external rotators, quadriceps, hamstrings, abductors,
adductors, calf muscles and ankle stabilizers
Develop support for neutral spine
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Teach lumbopelvic stability
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Correct hip, leg and ankle alignment
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Increase circulation
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Precautions
For knee, hip and ankle injuries and after knee or hip surgery –
Decrease knee and hip flexion by limiting carriage return
with footbar adjustments or stopper blocks. Avoid if
symptoms increase.
For sensitive feet –
Pad the footbar or work with shoes on.
For low back, hip and sacroiliac joint injuries
– Support the low back
with a towel, wedge or roll. Avoid if symptoms increase.
For neck and shoulder injuries –
Support the head with the hands,
the step or other supports and avoid the extension variations.