Back Extension
STARTING POSITION
Begin standing with legs hip-distance apart, holding a golf club or Maple Roll-Up Pole straight out at chest level, and your arms shoulder-distance apart.
EXERCISE
| inhale | Contract your abdominal muscles and lift hands above your head. | |
| exhale | Reach up as you lift your chest as high as you can. | |
| inhale | Come back to a straight standing position with your hands above your head, then lower your arms to chest height. |
Complete 3-5 repetitions
ESSENCE
Target Muscles: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; mid back erector spinae concentrically to extend spine; obliques to prevent lumbar extension; scapular stabilizers
Stability: spine during extension; lumbo-pelvic region neutral as thoracic extends
Mobility: spinal extension
FOCUS
- stabilize pelvis in neutral; avoid posteriorly or anteriorly tilting pelvis
- avoid rib cage pushing forward
- maintain pelvis level throughout
MAPLE ROLL-UP POLE
 |
Incorporating the Maple Roll-Up Pole into your workout helps stabilize and bring awareness to your shoulder girdle. |
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.
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STOTT PILATES®
July 2009
© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
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