Start position is sitting on your underneath hip, with your knee bent so that your foot is in line with your pelvis. Use your underneath arm to support you with a straight arm, and place your palm on the floor with your fingers pointing away from your body. Cross your top foot over the underneath ankle so the sole of your foot is on the floor ready to push down. Point your top knee towards the ceiling by rolling your hip outwards. The pelvis and shoulders should feel level and facing forwards. Inhale to prepare, and exhale to lift your pelvis from the mat straightening your legs to form a long oblique line from your head to your feet. At the same time, reach your top arm up and over to form an arc movement. Inhale to hold and exhale as you lower the pelvis and arm back down to the start position. An alternative position is in the side bend; inhale to hold, and exhale to create a 'C' curve in your spine to stretch the top side of your waist, inhaling as you lower your pelvis to the mat. Go to www.rehabmypatient.com for more information.
Pilates Side Bend part 2 - YouTube |
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| How-to & Style | Upload TimePublished on 19 Aug 2015 |
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