Monday, January 7, 2013

Day 191- Open Leg Rocker Prep

This exercise provides preparation for the body to find the shapes necessary to do The Classic Pilates Open Leg Rocker
To do this exercise you will need a mat.  Start sitting with your knees bent and your feet planted on the ground.  Hold onto the back of your thighs as you hollow out your abdominals and find a C-curve for your spine.  Allow your feet to hover about three or four inches above the ground.  Once you have found a place of balance, exhale as you straighten your legs.  Inhale as you bend your knees and then repeat.  Repeat this movement 6-8 times. 
Things to think about
If you have osteoporosis you can do this exercise with a neutral and lengthened spine.
The hardest part of this exercise is maintaining a long spine while straightening the legs.  Imagine that your spine is like a bow that is lengthened from head to tail.
 As you straighten the legs you might feel the pelvis collapse towards the floor.  Be sure that you are using the lift in the front of your abdominals to support the spine when extending the legs

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