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(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for Spine Stretch Forward:
- Inhale and sit tall on your sit bones with your back against an imaginary wall.
- Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.
- Arms straight out in front, palms down.
- Roll your shoulder blades away from your ears.
Action for Spine Stretch Forward.
- Exhale, hollow your abdomen and peel off an imaginary wall vertebra by vertebra.
- Reach forward "up and over a barrel", and stretch forward.
- Inhale as you roll back up: your sacrum, your low back, your mid back, your
upper back, and finally your neck and head.
Classic Pilates Cueing:
- Peel off the wall.
- Exhale and reach over a barrel.
(Classical Pilates Technique: The Spine Stretch Forward, Scroll right>>>...)
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Classical Pilates for Beginners:
The Spine Stretch Forward
Level: Beginner, Repetitions: 5.
Previous Exercise:
The Criss Cross-
(In the Classical Pilates mat sequence, The Criss Cross preceeds the Spine Stretch Forward).
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Next Exercise:
The Saw
Lengthen your legs to the floor, lower your head, lengthen your arms to the
ceiling, and roll up to sit tall on your sit bones...
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Purposes:
- Stretches the spine vertebra by vertebra, and stretches the hamstrings
- Teaches how to sit tall on the sit bones (so you don't slump at your desk).
Precision Points:
- Align your back and head against an imaginery wall.
- Don't muscle into the C-curve, but rather scoop deeply inward and upward, and relax into it with the help of your powerhouse.
Modifications:
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- If your back is sore, bend the knees slightly and ease forward a minimal (even 2 inches is OK) distance,
staying within your pain free or minimal pain range.
- Pelvis tilts backward when you are sitting tall? - Bend your knees slightly until pelvis is vertical.
Classical Pilates Technique: The Spine Stretch Forward, © Bruce Thomson, EasyVigour Project
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