Chapter 6 Stretches: The Spine & Trunk

Chapter Six The Spine & Trunk Reformer Stretches

Mat Stretches

Flexion/The Reverse Curl

The Accelerator

The Posterior Stretch

The Dangler

The Posterior Stretch 2.0

The Cat

The Posterior Stretch 3.0

Hamstring Spine Combo

The Posterior Stretch 4.0

BOSU Back Bend

The Pull Push

The Cobra

The Dangler Reaching Under the Table The Seated Rotation Lying Rotation Chest Press The Cobra The Cobra 2.0 The Cobra 3.0 The High Bridge: Elevated Feet The High Bridge 2.0 Seated Backbend Seated Backbend 3.0 The Mermaid The Seated Side Bend The Kneeling Banana The Standing Banana

Box Wheel Floor Wheel Seated Rotation Lying Rotation Car Crash Pull and Push Foam Roller Mermaid Floor Side Bend Seated Side Bend Seated Side Bend Variation

Chapter Six The Spine

Innovation in Pilates

113

About this Chapter “If your spine is stiff at 30, you are old. If it is flexible at 60, you are young.”

Joe Pilates

This chapter is divided into the movements of the spine. There is flexion or forward bending – and its opposite, extension or backbending – rotation or twisting, and lateral flexion or side bending.

These and their combinations are the essential movements of daily living, and must be maintained for a healthy spine.

Within each section there are beginners to advanced stretches. Ensure that, in your practice, you include at least one stretch from each section.

114

Innovation in Pilates

Flexion

Flexion/the Reverse Curl • Standard: Any • Spring Tension: Medium • Muscle Emphasis: All spinal extensors from superficial to deep. Levator scapula, upper trapezius, rhomboids, splenius A

A & B. How to stretch Sit with hands on shoulder rests, arms slightly bent. Slump or roll pelvis backward (posterior tilt). Tighten abdominal muscles.

Press arms away and upwards into shoulder rests. Take chin toward chest.

B

C

C. Variations Tilt (laterally flex) and rotate head to both shoulders (levator scapula, upper trapezius).

What to watch out for: • Not enough pelvic tilt.

• Not pressing arms upward.

• Not tilting head laterally.

116

Innovation in Pilates

Erector spinae and mid trapezius will stretch as the trunk flexes and the shoulder blades move apart, known as“protraction�.

Contract abdominals To deepen the flexion of the trunk and increase the posterior pelvic tilt.

The psoas minor may also assist with this action.

Innovation in Pilates

117

The Posterior Stretch • Standard: Beginner • Spring Tension: Light - Medium • Muscle Emphasis: All spinal extensors from superficial to deep, hamstrings, calves, adductor magnus, gluteus maximus, latissimus dorsi

A

A & B. How to stretch Sit with feet on lower position.

Align feet with sit bones.

Slowly try to straighten legs to POT. Take chin toward chest.

B

B. How to contract Press feet down into reformer.

C

C. How to restretch Straighten legs further.

What to watch out for: • Moving carriage out too fast.

• Not taking chin to chest.

• Too much flexion in thoracic spine and legs still bent.

118

Innovation in Pilates

The Posterior Stretch 2.0 • Standard: Beginner • Spring Tension: Light - Medium • Muscle Emphasis: All spinal extensors from superficial to deep, hamstrings, calves, adductor magnus, gluteus maximus, latissimus dorsi

A

A & B. How to stretch Sit with hands and balls of feet on foot bar. Align feet with sit bones.

Slowly try to straighten legs to POT. Take chin toward chest.

B

B. How to contract Press feet down into foot bar.

Try to lift chest to straighten spine.

C

C. How to restretch Straighten legs fully if possible.

What to watch out for: • Moving carriage out too fast.

• Not taking chin to chest.

• Too much flexion in thorax and legs still bent.

Innovation in Pilates

119

As you straighten your legs, the entire chain of muscles on the posterior surface of your body will stretch.

The calf group, the hamstrings and the entire erector spinae group will stretch. Because of the fascial interconnectedness of these groups, tension in one area can be transmitted to another region.

Note for teachers: Common postural compensation patterns associated with tightness in this posterior chain include ankle dorsiflexion restriction, knee hyperextension, hamstring shortness, sacral nutation, upper cervical hyperextension and rotation of the occiput.

120

Innovation in Pilates

The latissimus dorsi, a large and important muscle on the back and arms, will often be stretched here too.

In conjunction with the transverses abdominus, the latissimus can be used to safeguard your spine if you feel it is vulnerable during this stretch.

Please take our “Safeguarding the Spine” online workshop for tips and cues on integrating a greater strength element into this stretch.

“Safeguarding the Spine” Workshop at www.innovationsinpilates.com

Innovation in Pilates

121

Because a portion of the large and powerful gluteus maximus attach onto the leg bone or femur, they will be stretched in this position also.

If you are tight, and your shoulder blades rotate upwardly, your rhomboids will also feel a degree of stretch.

122

Innovation in Pilates

The Posterior Stretch 3.0 • Standard: Advanced • Spring Tension: Light - Medium • Muscle Emphasis: All spinal extensors from superficial to deep, hamstrings, calves, adductor magnus, gluteus maximus, latissimus dorsi

A

A. How to stretch Slowly straighten legs to POT. Take chin toward chest.

A. How to contract Press feet down into foot bar.

B

B & C. How to restretch Lower one heel and bend other leg or lower both heels.

C

What to watch out for: • Moving carriage out too fast.

• Not taking chin to chest.

• Too much flexion in thorax and legs still bent.

Innovation in Pilates

123

The Posterior Stretch 4.0 • Standard: Advanced • Spring Tension: Light - Medium • Muscle Emphasis: Hamstrings, calves, adductor magnus, gluteus maximus

A

A. How to stretch Slowly straighten legs to POT and lower heels under bar.

B

B. How to contract Press feet down into foot bar. Try to lift chest to straighten spine.

B. How to restretch Lower both heels further.

Arch spine backwards (extension).

Pull chest toward legs – see underhanded bar grip.

What to watch out for: • Moving carriage out too fast.

• Allowing spine to flex/bend.

124

Innovation in Pilates

The Pull Push • Standard: Any • Spring Tension: No Springs • Muscle Emphasis: All spinal extensors, rhomboids, middle & upper trapezius, levato scapular

A. How to stretch

A

Sit on oblique angle to foot bar. Roll pelvis backward/ posteriorly strongly to ensure carriage does not move by sending pubic bone toward foot bar. Place hands on bar as pictured. Pull lightly with arm on sidebar. Push strongly with arm into foot bar. Take chin toward chest. Lean whole body backwards strongly.

A. How to contract Pull on sidebar with arm trying to retract scapula.

B

B. How to restretch Lean back further.

Tighten abdominal muscles.

Tilt ear toward top (left in photo) arm.

What to watch out for: • Carriage moving out.

• Not taking chin to chest.

• Not leaning backwards.

• Not thrusting pelvis toward footbar.

Innovation in Pilates

125

The middle and upper trapezius muscles will stretch, along with the rhomboids; mostly on the side with the arm on the side bar. Be sure to swap and do both sides.

As you take your chin toward your chest, your levator scapula and splenius capitis muscles will also be stretched.

126

Innovation in Pilates

The Dangler • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Entire posterior spinal muscles, posterior disks, posterior portion of internal obliques, transversus abdominus, quadratus lumborum

A

A. How to stretch Clasp carriage and then shoulder rests as pictured. Allow legs to hang or dangle.

Hold for 90 seconds.

B

How to breathe Take deep abdominal breaths to expand abdominal region.

What to watch out for: • Lifting head or feet, which engages spinal muscles.

• Shallow breathing.

• Coming out of the stretch too quickly.

Innovation in Pilates

127

Rotation

128

Innovation in Pilates

Reaching Under the Table • Standard: Intermediate/Advanced • Spring Tension: Heavy • Muscle Emphasis: Rhomboids, middle trapezius, oblique abdominals, posterior deltoids

A

A & B. How to stretch Kneel on carriage parallel to foot bar just over arms-length away.

Ensure hips are above knees.

Ensure carriage does not move.

Reach under with outside arm to clasp low bar. Lower chest and shoulder.

Reach with other arm/top arm to clasp footbar. Push strongly with top arm into foot bar. Lean whole body backwards strongly.

B

B. How to contract Pull with lower hand and shoulder on lower bar, trying to retract scapula.

C. How to restretch

C

Lean back further.

Straighten top arm if possible.

Shift bar to vertical position if possible.

What to watch out for: • Carriage moving out.

• Not leaning backwards.

• Not lowering chest &and shoulder to carriage.

Innovation in Pilates

129

The Seated Rotation • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Oblique abdominals, intercostals, deep spinal rotators, spinal joints and disks

A

A & B. How to stretch Sit on carriage on oblique angle to foot bar. Leg against foot bar.

Pull with arm on foot bar.

Push with arm on shoulder rest.

Lift chest and draw shoulder blades together. Rotate head.

B

B. How to contract Try to twist back toward start position using abdominal muscles.

C

C. How to restretch Twist further into rotated position.

C. What to watch for • Spine flexing.

• Pelvis rolling backward/posterior tilt.

• Shallow breathing.

130

Innovation in Pilates

The external oblique will stretch, in particular if you exaggerate your breathing to expand the abdominal cavity.

The spinal extensors will work strongly to keep you sitting up straight.

The pectoralis minor will assist in breathing by lifting the rib cage.

Innovation in Pilates

131

The middle and lower trapezius muscles work strongly to retract (draw together) and depress the scapula. This opens the chest, and enables pectoralis minor to lift the anterior chest wall.

132

Innovation in Pilates

Lying Rotation • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Pectorals, anterior deltoid, serratus anterior, spinal extensors, oblique abdominals, gluteal group, abductors

A

A. How to stretch Hook hand under or onto side of reformer and lower the elbow.

Move opposite hip bone to centre of carriage to maintain spinal alignment/elongation. Rotate hip and leg away from top arm.

Drape leg over side of reformer.

Press down on leg with free arm.

B

B. How to contract Press arm up into reformer.

Press top leg back into free arm.

C

C. How to restretch Twist further into rotated position.

Press bent knee down.

What to watch out for: • Not shifting hip to center of carriage initially.

• Shallow breathing.

Innovation in Pilates

133

The oblique abdominals, deep hip rotators, pectoralis major and bicep brachii will stretch in this delicious movement.

134

Innovation in Pilates

Lying underneath or “deep� to the pectoralis major is the pectoralis minor. It may also be stretched in this position.

Innovation in Pilates

135

“We live in a kyphotic age” Lolita San Miguel, 2015

Extension

136

Innovation in Pilates

Chest Press • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Pectorals, latissimus dorsi, triceps-long head, thoracic joints, rectus abdominus

A

A & B. How to stretch Place legs between or against shoulder rests.

Hips above knees.

Arms on footbar.

Lower chest toward carriage.

B

B. How to contract Press arms down into footbar.

C

C. How to restretch Lower chest further toward carriage.

What to watch out for: • Hips not above knees.

• Shoulder pain/impingement.

(If shoulder pain occurs, see alternate arm position.)

Innovation in Pilates

137

Variation One 1

External rotation will create space under the shoulder bone/acromiom to alleviate painful joint impingement.

138

Innovation in Pilates

Variation Two 2

2

Partner can press on spine, starting between shoulder blades and working toward low back.

Innovation in Pilates

139

The Cobra • Standard: Any • Spring Tension: Light - Medium • Muscle Emphasis: Abdominals, anterior surface of disks, hip flexors

A

A & B. How to stretch Place hands onto foot board.

Spine in neutral position.

Allow carriage to slide in very slowly.

When shoulders are almost above wrists, allow hips to sink toward floor.

B

B. How to contract Press hands and feet downwards.

C. How to restretch Lower hips further toward carriage/ floor. Relax all muscles including shoulders and lats.Explore gently rotating to both sides.

How to breathe Deeply, filling entire abdominal region.

What to watch out for: • Failure to allow low back and gluteal muscles to relax.

140

Innovation in Pilates

C

The Cobra 2.0 • Standard: Intermediate/Advanced • Spring Tension: Light - Medium • Muscle Emphasis: Abdominals, anterior surface of disks, neck flexors, intrinsic foot muscles, hip flexors

How to stretch: See photos in Version One for set-up position. Once in position, this version uses some of the posterior extensor muscles to deepen the anterior stretch. Contract the erector spinae, mid and lower trapezius muscles to arch the spine backwards. Try to keep the gluteal muscles relaxed to maximise the lumbar extension. Take your head back if comfortable also. Explore moving the carriage in or out a fraction.

How to breath Deeply, filling entire abdominal region.

Hold for 30 to 60 seconds.

What to watch out for: • Failure to allow gluteal muscles to relax.

Innovation in Pilates

141

The Cobra 3.0 • Standard: Intermediate/Advanced • Spring Tension: Medium • Muscle Emphasis: Abdominals, anterior surface of disks, hip flexors

How to Stretch: Follow the set-up instructions for V1 and V2. Once in position, contract the quadriceps muscles to lift the knees. This will deepen the stretch and add a further strength dimension. Tilt head back and to the side slowly.

Major differences Tilt head laterally to both sides.

Lift knees to straighten legs.

How to breath Deeply, filling entire abdominal region.

Hold for 30 to 60 seconds.

142

Innovation in Pilates

The quadriceps will contract to straighten the legs.

As a result, the rectus femoris will pull the pelvis forward/anteriorly, deepening the stretch.

The illiopsoas may stretch. The diaphragm can be strengthened by deep inhalations. As it descends, it will encounter some resistance from the abdominal content. Maximising the inhalations will strengthen it against this resistance.

The abdominals will stretch as the diaphragm descends and distends the belly.

The sternocleidomastoid will stretch by taking the head backwards.

Innovation in Pilates

143

The High Bridge: Elevated Feet • Standard: Advanced • Spring Tension: Medium to Heavy • Muscle Emphasis: Hip Flexors, abdominals, pectorals, lats, anterior neck.

NB. Elevated feet requires less bend in lumbar spine.

A

A, B & C. How to stretch

B

Lie on carriage, slide away a little from shoulder rests. Lift onto top of head.

Lift/press up into full bridge.

C. How to contract Press hands and feet away from each other.

C

D. How to restretch Allow carriage to move further toward footbar.

Press away with legs a little to increase thoracic bend and shift shoulders over hands.

D

What to watch out for: • Arms bending.

• Hips dropping.

• Legs/feet not staying parallel.

144

Innovation in Pilates

This is an intense stretch and strength exercise. The muscles on the inside of the curve work hard to lift and then maintain the position. You can see the hamstrings, gluteus maximus, and triceps contracting.

On the outside of the curve, on the front of the body, the illiopsoas, rectus femoris, rectus abdominus and pectoralis major are stretched.

Innovation in Pilates

145

The High Bridge 2.0 • Standard: Advanced • Spring Tension: Medium to Heavy • Muscle Emphasis: Hip flexors, abdominals, pectorals, lats, anterior neck NB. Lowering feet results in more bend in lumbar spine.

A

A & B. How to stretch Lie on carriage, slide away a little from shoulder rests. Lift onto shoulders or top of head. Lift/press up into full bridge. Straighten legs a little to increase thoracic bend.

B

B. How to contract Press hands and feet away from each other.

C

How to restretch Allow carriage to move further toward footbar.

What to watch out for: • Arms bending.

• Hips dropping.

146

Innovation in Pilates

Seated Backbend • Standard: Beginner/Intermediate • Spring Tension: Heavy • Muscle Emphasis: Psoas, rectus femoris, abdominals, pectorals, lats, anterior neck, triceps long head, rotator cuff

How to stretch Place secure box close to foot bar to support head.

Sit on carriage close to footbar.

Sit back so that bar is just below scapula/shoulder blades.

Take hands and head back slowly.

How to contract

What to watch out for:

Press hands and thighs up toward ceiling.

• Unnecessary tension in arms, neck, stomach.

• Dizziness is a strong sign to stop immediately.

How to restretch Allow pelvis, legs and arms to drop/flop.

Partner can pull arms downward and alternately pull one side more.

Innovation in Pilates

147

Seated Backbend 2.0 • Standard: Intermediate/Advanced • Spring Tension: Heavy • Muscle Emphasis: Psoas, abdominals, pectoralis major, pectoralis minor, lats, sternocliedomastoid, triceps long head, rotator cuff

How to stretch Sit on carriage close to footbar.

Sit back so that bar is just below scapula/shoulder blades. Take hands and head back slowly.

How to contract

What to watch out for:

Press hands and thighs up toward ceiling.

• Unnecessary tension in arms, neck, stomach.

• Dizziness.

How to restretch Allow pelvis, legs and arms to drop/flop.

Partner can pull arms downward and alternately pull one side more.

148

Innovation in Pilates

Variation Change sitting position so that different parts of the spine contact the bar. Change the direction of pull too, so that it varies from backwards to downwards depending on comfort/tolerance.

Lateral Flexion

Innovation in Pilates

149

The Mermaid • Standard: Beginner/Intermediate • Spring Tension: Light - Medium • Muscle Emphasis: Oblique abdominals, quadratus lumborum, intercostals, abductors

A

A & B. How to stretch Slide carriage out and sit in center.

Place top leg/foot on top of bottom leg/foot. Align feet, hips, hand, ensure top hip above bottom hip.

Slide carriage in to POT to find stretch.

B

B. How to contract Press hands and feet down into floor.

C

C. How to restretch Slide carriage in further.

Deepen inhalations as much as possible.

What to watch out for: • Not aligning top hip with feet.

150

Innovation in Pilates

Variations A

B

Roll top hip forward (A) and backward (B) to shift stretch around.

Innovation in Pilates

151

As the carriage slides in, the spine is bent further sideways.

The internal obliques will stretch along with the hip abductors gluteus medius and minimus, the quadatus lumborum and half of the erector spinae group.

152

Innovation in Pilates

The internal obliques, lying “deep� to or underneath the external obliques, will also be stretched as you explore different hip angles.

Deep inhalations will increase the stretch. As the diaphragm descends, it will push the non-compressible abdominal content out towards the obliques, stretching them further.

Innovation in Pilates

153

The Seated Side Bend • Standard: Beginner/Intermediate • Spring Tension: Light - Medium • Muscle Emphasis: Oblique abdominals, quadratus lumborum, intercostals, latissimus dorsi, erector spine one side, long head of triceps A

A. How to stretch Push carriage out and keep both sit bones on carriage.

Reach arm over and bend spine and rib cage away from footbar.

B

A. How to contract Imagine pressing outside shoulder away from footbar.

C

B & C. How to restretch Slide carriage out a little further.

Deepen inhalations as much as possible.

Bend spine and head to side as much as is comfortable.

154

Innovation in Pilates

Variations A

(A) Roll top shoulder backwards to move the stretch to the frontal abdominal area. Inhale deeply.

B

D

C

(B, C & D) Roll top shoulder forward to move the locus of the stretch to the posterior of the lower back.

Innovation in Pilates

155

Partner Assists A

(A) Partner leans weight onto upper thigh to anchor pelvis, while pressing lightly into armpit to increase sidebend.

D

B

C

(B & D) Partner takes forearm and hand and pulls lightly to increase side bend and Latissimus Dorsi stretch.

(C) Partner changes position so as to change line of pull and increase rotation. This moves the stretch further toward posterior muscles of lower back. See image on previous page.

156

Innovation in Pilates

The Kneeling Banana • Standard: Intermediate • Spring Tension: Medium • Muscle Emphasis: Oblique abdominals, quadratus lumborum, intercostals, latissimus dorsi, abductors of hip A

A & B. How to stretch Push carriage out a short amount and align foot, knee and hand.

Lower hips toward springs.

B

B. How to contract Press hips up into top hand.

C

C. How to restretch Lower hips further.

Deepen inhalations as much as possible.

What to watch for • Pushing carriage out too far.

• Not lowering hips enough.

• Not aligning body as described above.

Innovation in Pilates

157

Variations A

B

(A) Roll top hip forward (B) and backward to shift stretch around.

158

Innovation in Pilates

The Standing Banana • Standard: Intermediate /Advanced • Spring Tension: Medium • Muscle Emphasis: Oblique abdominals, quadratus lumborum, intercostals, latissimus dorsi, abductors of hip A

A. How to stretch Push carriage away, straighten botton leg. Align hand on footbar with bottom hip and foot. Support arm at roughly 90 degrees to spine.

B. Shift top foot to position shown for greater support.

C. Lower hips.

B

C. How to contract Press hips up.

C

C. How to restretch Lower hips further.

Deepen inhalations as much as possible.

What to watch for • Pushing carriage out too far.

• Not lowering hips enough.

• Not aligning body as described above.

Innovation in Pilates

159

Variations A

B

(A) Roll top hip forward (B) and backward to shift stretch around.

160

Innovation in Pilates

The Trunk

Chapter 6

Chapter 6 – Muscle Chart Trunk

37 The Accelerator

Part B

Innovations stretches

FLEXION

HOW TO STRETCH: Photo A - Clasp wrists around thighs - Roll pelvis backwards (posterior tilt) - Allow whole spine to round - Tighten abdominal muscles HOW TO CONTRACT: Photo A - Try to pull shoulder blades together

Major muscles stretched Posterior deltoid Middle trapezius Rhomboids Levator scapula

A

HOW TO RESTRETCH: Photo B - Slide one heel further away - Tilt head to opposite shoulder - Repeat on opposite leg

B

Major muscles stretched Rhomboids Middle trapezius

38 The Dangler FLEXION

Part B

Innovations stretches C

HOW TO STRETCH: Photo A - Lie over box with pubic bone off the edge - Allow head and knees to drop completely - Take deep abdominal breaths

A

HOW TO CONTRACT: Photo B - Imagine pressing legs and head/upper back to ceiling

PARTNER VARIATION: Photo D - Allow legs and upper body to dangle - Contract by pushing pelvis/chest up into partner resistance - Restretch by hanging further - Deep abdominal breaths are important

D

HOW TO RESTRETCH: Photo B - Let hips and head drop down to floor - Allow legs to float as much as possible

B

Major muscles stretched Erector spinae Rhomboids

Photo C - Stronger versions with less floor contact - Instructions as above

39 The Cat

Part B

Innovations stretches

FLEXION

HOW TO SET UP: Photo A - Find neutral spine - Support shoulders keeping scapular flat on ribs

A

HOW TO CONTRACT: Photo B - Tuck bottom under - Contract abdominal muscles - Take chin to chest - Press hands outwards to stretch between shoulder blades - Press hands away from knees to stretch upper trapezius muscles

B

Major muscles stretched Erector spinae Rhomboids

40 Hamstring Spine Combo FLEXION

Part B

Innovations stretches C

HOW TO STRETCH: Photo A - Bend one knee and drop it out to the side - Clasp opposite foot and pull back towards you - Partner to press on pelvis towards neutral position

A

HOW TO CONTRACT: Photo B - Press heel of foot into floor - Press ball of foot into hand

B

Major muscles stretched Hamstrings Calves Erector spinae

HOW TO RESTRETCH: Photo C - Straighten leg if possible - Partner to roll pelvis forwards as much as possible - Lower chest and head onto leg

41 BOSU Back Bend EXTENSION

Part B

Innovations stretches C

HOW TO STRETCH: Photo A - Clasp stick and lie back over BOSU with head supported - Partner to pull lightly on stick, both backwards and downwards - Other partner to press lightly onto upper thighs - Allow pelvis to sink into floor

A

HOW TO CONTRACT: Photo B - Press arms and thighs towards ceiling for five seconds - Pull stick towards head for another five seconds HOW TO RESTRETCH: Photo B - Allow pelvis to relax into floor - Pull arms backwards and downwards

B

ALTERNATIVE ARM POSITION: Photo C - Clasp hands together and bend elbows - Pull elbows back and downwards

D

VARIATION: Photo D - Pull one side of the stick in horizontal plane for lat focus

Major muscles stretched Abdominals Pectorals Latissimus dorsi Teres major

42 The Cobra EXTENSION

HOW TO STRETCH: Photo A - Relax lower back and gluteal muscles - Draw elbows towards body and lift chest HOW TO CONTRACT: Photo A - Press arms and feet into floor

A

Part B

Innovations stretches

ADVANCED VARIATION: Photo D - Bring hands closer to hips under shoulders - Contract leg and spinal muscles to lift knees and hips - Contract back muscles to arch spine backwards

C

D HOW TO RESTRETCH: Photo B - Take hands wider than mat - Relax low back muscles - Press arms straight to lift chest

B

Major muscles stretched

INTERMEDIATE VARIATION: Photo C - Lower chest and bring hands closer together onto mat - Press arms straight and lock elbows - Relax and ‘hang’ spine between shoulders - Deep abdominal breathing

Abdominals Pectorals Hip flexors SCM

43 Box Wheel EXTENSION

Part B

Innovations stretches C

HOW TO SET UP: Photo A - Place arches of feet onto box, thighs vertical - Place hands behind shoulders, fingers facing shoulders

A

HOW TO STRETCH: Photo B - Press hands and feet towards floor - Lift body up onto head - Partner to clasp shoulders

B

Major muscles stretched Pectorals Hip flexors Latissimus dorsi Abdominals

HOW TO STRETCH: Photo C - Press up to final position - Straighten arms - Partner to pull chest over the top of hands

44 Floor Wheel

Part B

Innovations stretches

EXTENSION

HOW TO SET UP: Photo A - Lie on box with sacrum and shoulders just over box edge, fingers facing box

A

HOW TO STRETCH: Photo B - Push hands and feet into floor to raise chest and hips - Try to move hands and feet closer together (not pictured)

B

Major muscles stretched Pectorals Hip flexors Latissimus dorsi Abdominals SCM

45 Seated Rotation ROTATION

HOW TO STRETCH: Photo A - Sit on box and rotate shoulders - Pull shoulder blades together

A

Part B

Innovations stretches

HOW TO RESTRETCH: Photo C - Sit tall and rotate further into stretch - Partner to assist with rotation - Keep pelvis neutral

C

HOW TO CONTRACT: Photo B - Partner to place one hand on back of shoulder, other on front of shoulder - Try to rotate shoulders back to starting position against standing partner’s resistance

B

Major muscles stretched Pectorals Obliques abdominals Deep spinal rotators

46 Lying Rotation ROTATION

Part B

Innovations stretches C

HOW TO SET UP: Photos A and C - Lie in middle of mat - Outstretch one arm with hand at head height or higher

A

D

HOW TO STRETCH: Photos B and D - Shift opposite hip to middle of mat - Rotate pelvis away from outstretched arm - Keep bottom leg straight - Allow top leg to drop towards floor HOW TO CONTRACT: Photos B and D - Press arm and shoulder up - Press hip back into partner’s hand HOW TO RESTRETCH: Photos B and D - Press arm and shoulder into floor - Allow opposite leg to drop to floor - Rotate top hip further

B

Major muscles stretched Pectorals Oblique abdominals Hip abductors/deep rotators

47 Car Crash ROTATION

HOW TO SET UP: Photo A - Sit as pictured with bottom thigh at 90° flexion - Top leg to remain outstretched

Part B

Innovations stretches

HOW TO RESTRETCH: Photo C - Rotate shoulders further - Press top hand into mat to raise shoulder - Straighten spine

C

A

HOW TO STRETCH: Photo B - Rotate chest above bent leg and lower onto mat as far as comfortable - Use hands and bent elbows to support chest - Elongate spine HOW TO CONTRACT: Photo B - Use waist muscles to attempt to rotate chest out of the stretch - Press right hand (in photo) into floor

B

Major muscles stretched Oblique abdominals Hip abductors Deep spinal rotators

48 Pull and Push ROTATION

HOW TO SET UP: Photo A - Kneel parallel to box, at arms length from box, knees below hips

A

Part B

Innovations stretches

HOW TO RESTRETCH: Photo C - Lean away from box - Press top hand into box

C

HOW TO STRETCH: Photo B - Lower chest and reach outside arm under to grasp strap on box - Place closest arm onto top of box and try to straighten - Lean away strongly from box HOW TO CONTRACT: Photo B - Try to rotate chest back towards mat/floor

B

Major muscles stretched Levator scapula Splenius capitis Posterior deltoid Middle trapezius Rhomboids

49 Foam Roller Mermaid LATERAL FLEXION

HOW TO SET UP: Photo A - Straighten legs and place ankles onto roller - Balance body on hand and elbow

A

HOW TO STRETCH/CONTRACT: Photo B - Lift chest by pressing arm straight - Press both feet down into floor

Part B

Innovations stretches

VARIATION: Photo D - Roll top hip forward

D

VARIATION: Photo E - Roll top hip back

E

B

Major muscles stretched HOW TO RESTRETCH: Photo C - Further straighten both arms - Move supporting arm closer to body

C

Hip abductors Oblique abdominals Quadratus lumborum

Part B

50 Floor Side Bend LATERAL FLEXION

HOW TO STRETCH: Photo A - Abduct one leg - Bend other leg - Place elbow inside straight leg - Use arm to pull trunk towards straight leg - Roll top shoulder backwards above bottom shoulder - Reach arm overhead - Partner (if you have one) to press down on hip to keep it anchored to mat - Partner to press trunk further into side bend

Innovations stretches C

HOW TO CONTRACT: Photo A - Press shoulders back into partner

VARIATION: Photo D - Roll top shoulder forwards so spine is rotated and bent sideways (lateral flexion)

A

D

HOW TO RESTRETCH: Photo B - Use bottom arm to pull trunk further laterally - Reach top arm towards foot - Partner to press hip down and shoulder/spine further sideways

Major muscles stretched

B

VARIATION: Photo C - Bend straight leg and place support underneath - Bend top arm at elbow

Oblique abdominals Latissimus dorsi Quadratus lumborum

51 Seated Side Bend LATERAL FLEXION

Part B

Innovations stretches C

HOW TO STRETCH: Photo A - Sit on box and clasp box strap with hand - Lean to same side as arm holding box strap - Reach other arm overhead - Position top shoulder above bottom one - Partner to press down on hip and press spine into side bend HOW TO CONTRACT: Photo A - Press spine back towards upright position/ middle

A

HOW TO RESTRETCH: Photo B - Lean further to side - Partner to press down on hip and press spine into side bend

B

VARIATION: Photo C - Roll top shoulder backwards - Roll top shoulder forwards (see photo B)

Major muscles stretched Oblique abdominals Quadratus lumborum Latissimus dorsi Erector spinae

52 Seated Side Bend Variation

Part B

Innovations stretches

VARIATION: Photo D - Second partner to pull gently on top arm

D

Major muscles stretched Erector spinae Quadratus lumborum Internal oblique

VARIATION: Photo E - Roll top shoulder forward - Partners to hold hip, press on trunk and pull top arm

E

Latissimus dorsi Teres major