footbar position #4, ½ or 1 spring, headrest flat
Prone on box. Pelvis neutral, upper body and head relaxed forward off end of box. Legs adducted and parallel to floor. Arms straight, reaching forward as far as scapular stabilization can be maintained, holding ropes, palms facing in.
|inhale||slide scapulae down, pull arms down and back to start moving carriage out and lengthen spine to neutral|
|exhale||continue to pull arms back, hands to hip level, and extend upper spine, palms facing in|
|inhale||reach arms toward floor to start to return carriage, and lengthen spine to neutral|
|inhale||reach arms forward to fully return carriage allowing upper body to relax off end of box|
Complete 5 repetitions.
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques to stabilize lumbo-pelvic region; gluteus maximus and hamstrings to stabilize pelvis on femurs; scapular stabilizers, to prevent scapulae elevating mid and upper erector spinae concentrically to extend spine, eccentrically on return; latissimus dorsi, teres major and posterior deltoids concentrically to extend shoulders, eccentrically on return
Sequencing: initiate thoracic extension with stabilization of scapulae
Place a 2lb Toning Ball between the ankles during the Arms Pulling Straps series. This will help engage the adductors and bring awareness to pelvic stability and lower-body positioning.
For more exercises from STOTT PILATES, visit http://www.stottpilates.com/warmup
STOTT PILATES® is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Master Instructor Trainer, Moira Merrithew, together with President and CEO of STOTT PILATES Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, has spent more than a decade refining the STOTT PILATES method of exercise and programming. Each month we will outline a unique exercise you can practice at home or with your clients.