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Previous Lesson: Pilates Low Back Pain (4): Fine Control of the Zip & Hollow
Leg Slides:- Start Position
- Lie on the floor in the Relaxation Position
- Pelvic Neutral
- Anchor your scapulas.
- Chin gently tucked.
Leg Slides:- Action
- Zip and hollow and breathe in.
- (Breathing out): slide your right leg away from you while keeping your pelvis absolutely still.
- (Breathing in): maintain "Zip and Hollow", and at the same time, return the leg to the start position.
- Five times each leg!
Knee Drops, Start Position:-
- As for leg slides (see above).
Knee Drops, Action:-
- Zip and hollow and breathe in.
- (Breathing out):, let your right knee open slowly to the side. (Perfectly still pelvis!)
- (Breathing in): let the knee return to the centre.
- Repeat five times each leg.
(Pilates Leg slides and knee drops Scroll right>>>>....)
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Watch Points for leg Slides and Knee Drops:-
- Maintain scapular anchor.
- Don't let your pelvis move! The pelvic clock face looks straight up and never deviates.
- Keep all other muscles relaxed.
- Don't rush! Concentrate on good technique!
Comments
Modern man moves his lumbar spine before his hips (figure to left in neighbouring picture). |
In contrast, toddlers and primitive folks such as the Kalahari bushman move their hip joints first, before
their lumbar spine (figure to right in neighbouring picture).
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What these exercises do-
- Teach you to move your hip joints while not moving your lumbar spine.
Injury free running and walking starts with a stable,
neutrally positioned Lumbo-Pelvic region. You will also be less prone to injury when lifting or doing gardening!
Final Lesson:- Pilates Low Back Pain (6): Knee Folds & Windscreen Wiper Legs
© Bruce Thomson, EasyVigour Project
scroll up^^^^.....
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