SPINE STRETCH SIDE
BEGINNING | 6 REPS
STARTING POSITION
Sit up on the step of the Pilates Arc® with the legs straight
and shoulder width apart. Reach the arms out in front of
the torso level with the bottom of the sternum. Feel the
center of the sit bones on the step and stay on top of them
throughout the exercise.
MOVEMENT SEQUENCE
Inhale
– Engage the abdominals, reach the arms out and
lean over to one side, placing one hand on the
floor. Keep the torso facing front as you lean over.
Exhale
– Engage the abdominals and line the spine back
up over the pelvis.
Inhale
– Engage the abdominals, reach the arms out and
lean over to the other side, placing one hand on
the floor.
Exhale
– Return to the starting position.
Try reversing the breathing on this exercise by exhaling to
lean over and inhaling to sit back up. Notice how it changes
the stretch.
CUEING AND IMAGERY
ƫ
Sit up on the very top of the sit bones.
•
Your sit bones are a mountain top, don’t slide down
either side.
ƫ
Keep both sit bones on the mat.
•
Imagine your hips are anchored in concrete.
•
Imagine your sit bones have grown roots down into the
earth. Don’t uproot them.
ƫ
Engage the abdominals to lift the pelvis off the legs.
•
Imagine someone is holding your hips and lifting
them up.
•
Imagine someone is pressing down on the top of your
head and reach up to press their hand away.
ƫ
Lengthen the side before leaning over.
•
Imagine you are arching over a large beach ball as you
go to the side.
PURPOSE
ƫ
Learn how to sit with support
ƫ
Stretch the sides of the torso
ƫ
Improve pelvic stability
PRECAUTIONS
For shoulder problems:
If the arms are uncomfortable at
shoulder height, slide the lower one along the floor as you
lean over and hold the other one at the waist.
SPINE STRETCH
BEGINNING | 6 REPS
STARTING POSITION
Sit up on the step of the Pilates Arc® with the legs straight,
shoulder width apart. Reach the arms out in front of the
torso, level with the bottom of the sternum. Feel the center
of the sit bones on the step and stay on top of them
throughout the exercise.
MOVEMENT SEQUENCE
Inhale –
Engage the abdominals, reach the arms forward
and round the back until you are looking at the
mat. Slide the shoulder blades up and over the rib
cage as the arms reach forward without letting
them come all the way up to the ears. Stay on
top of your sit bones without tipping the pelvis
forward.
Exhale
– Draw the shoulder blades down the back as you
line the spine back up over the hips.
Try reversing the breathing on this exercise by exhaling
to roll forward and inhaling to roll back up. Notice how it
changes the stretch in the back.
CHALLENGE
Hamstring stretch
Roll the torso all the way forward to increase the
hamstring stretch.
CUEING AND IMAGERY
ƫ
Sit up on the very top of the sit bones.
•
Your sit bones are a mountain top, don’t slide down
either side.
ƫ
Engage the abdominals to lift the pelvis off the legs.
•
Imagine someone is holding your hips and lifting them
up.
•
Imagine someone is pressing down on the top of your
head and reach up to press their hand away.
ƫ
Keep the shoulder blades wide as you slide them up and
over the rib cage.
•
Imagine your shoulder blades are like two curtains that
are opening up to reveal the back of your rib cage.
PURPOSE
ƫ
Teach axial elongation
ƫ
Learn how to sit up tall with support
ƫ
Stretch the mid and upper back
ƫ
Increase the mobility of the shoulder blades
ƫ
Improve pelvic stability
PRECAUTIONS
For shoulder problems:
If the arms are uncomfortable at
shoulder height, slide them along the floor as you round
forward.
2. Lean to the side
3. Reach the top arm up to increase the side stretch
1. Spine Stretch Side– Starting Position
1. Spine Stretch – Starting Position
2. Reach the arms forward and round the back keeping the
hips anchored
1. Hamstring Stretch Challenge - Roll all the way forward
© 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