Module Three Stretches 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
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.
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Innovation in Pilates
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 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
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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
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