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STOTT PILATES

STOTT PILATES®

Article Archive

Back Extension

July 27, 2009

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.

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Single Thigh Stretch

June 1, 2009

Footbar position #4, pulleys cover #1, 1 spring

STARTING POSITION

Standing at one side of Reformer facing footbar, one knee resting on carriage, with foot against shoulder rest and hip extended. Other foot on floor slightly in front of pelvis, knee flexed slightly. Arms reaching overhead to hold same-side strap, elbows soft. Spine extended slightly with gaze upward.

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Side Splits

April 1, 2009

footbar position #4, 1 or 2 springs, gearbar and carriage stopper position #1

STARTING POSITION

Stand on Reformer, facing side. One foot on footboard, one foot on edge of carriage. Spine and pelvis neutral. Legs long and parallel. Arms long, reaching out to sides, palms down or forward.

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Ab Prep

March 1, 2009

STARTING POSITION

Supine, pelvis and spine neutral. Knees flexed, feet on mat, shoulder distance apart. Fitness Circle® resistance ring between thighs. Arms long by sides, palms down, scapulae stabilized.

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Bend & Stretch

February 1, 2009

footbar position #1, 2 springs, headrest adjusted for individual

STARTING POSITION

Supine, pelvis and spine neutral. Knees flexed, feet in straps, legs laterally rotated and ankles dorsiflexed. Knees just wider than shoulders, heels together and toes apart. Arms long by sides of body, palms down.

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One Leg Lift

January 1, 2009

STARTING POSITION

Seated on ball, tall and lengthened, spine in a neutral position, neither arched nor flattened. Feet flat on the mat, hip-distance apart. Hands behind head with no tension in shoulders or neck.

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