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  Pilates posture exercise:   The vacuum cleaner Pilates Information
Pilates Alexander Technique
Free pilates Exercises Online
While performing this exercise, concentrate on the feeling of a relaxed but perfectly stable spine.
The Vacuum Cleaner:- Start Position
  1. Hold the vacuum cleaner in your hands with your right hand closest to the nozzle.
  2. Refer to "how to stand correctly" in "The Monkey Squat"
  3. With your left foot, step forward about 45 cm (18 inches).
  4. Bend you knees slightly, and at the same time clench both buttocks and keep them clenched throughout.
The Vacuum Cleaner:- Action
While performing this exercise, concentrate on the feeling of a relaxed but perfectly stable spine.
  1. Breathe in and, (while breathing out): bend at your forward knee and push the vacuum cleaner hose away from you. Maintain pelvic stability - your spine and torso do not twist or bend.
  2. (Breathing in): Bring the vacuum cleaner hose back toward you. Take your time, and concentrate on the feeling of a perfectly stable spine.
  3. Repeat four to 10 times both sides.
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The Vacuum Cleaner:
Start Position
  • This is not a strength exercise, but it will still make you strong!
  • It will feel strange to have the right hand forward at the same time that the left foot is forward. Don't let that worry you! Just concentrate on not twisting your spine.
  • Once you have the feel of vacuum cleaning with a stable spine, you can leave the Pilates style breathing out, and practice while you do real housework!

What it does
  • Teaches the lazy Gluteus maximus to work(4)!
  • Teaches your mind and body to work together to achieve spinal stability.
Watch Points
  • Do not let your spine twist.
  • Keep your scapulas anchored.
  • If you feel any tension developing, stop! Consciously relax the tense part, and then restart.
  1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
  2. B I Kodisch: Back Pain Solutions: How to help Yourself with Posture-Movement Therapy and Education Publ.Extensional Publ. Pasadena, Ca 2001 ISBN 0-9700664-5-7
  3. B & W Conarble: How to Learn the Alexander Technique, 3rd ed. Publ. Andover Press, PO Box 6838 OH 43205 ISBN 0-9622595-4-3
  4. Bruce Thomson: Engage Gluteus maximus!
© Bruce Thomson, EasyVigour Project
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