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

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.