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  Pilates exercise:   The star fish Pilates Information
Pilates Alexander Technique
Free pilates Exercises Online
Star Fish:- Start Position
  1. Lie in the Relaxation Position.
  2. Breath in.
Star Fish:- Action
  1. Zip and hollow, pelvic neutral, scapular anchor.
  2. While breathing out, slide the left leg away along the floor, and take the right arm behind you in a backstroke movement.
  3. While breathing in, remain zipped and return the limbs to the start position.
  4. Repeat the exercise but this time for the opposite limbs.
  5. Repeat 3-5 times.
Looks simple, but hard to co-ordinate!
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Start Position
What it does
  1. Teaches the hip flexors to relax and lengthen up to their required maximum length.
  2. Teaches the abdominal oblique muscles to resist lumbar extension with rotation during hip extension. Lumbar extension with rotation is the most common movement pattern associated with lower back pain(1).
Watch Points
  1. Maintain pelvic neutral!
  2. Do not let your back arch! -Only take your arm behind your head, as far as it will go without your back arching.
  3. If you feel pain in you lower back, read through and attempt the modified Hip Flexor Stretch.
  4. If the pain is really severe, seek professional advice.
The next step:-
Imagine that there is a chocolate eclair under the foot that is not moving, and you don't want to crush it!

1. Refer "Lumbar Rotation-Extension Syndrome" in:- Shirley A. Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes Publ. Mosby 2002

© Bruce Thomson, EasyVigour Project
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