Tuesday, January 22, 2013

Day 206- Roll Up with Neutral Lean Back

This exercise is great for axial length and perfect for someone with osteoporosis that may not be able to do a classic Pilates Roll Up

To do this exercise you will need a mat.  Start sitting with your legs long in front of you.  Inhale as you make your body longer and then exhale as you reach your head behind you by hinging from your hips.  Inhale at this point and then exhale as you lengthen your spine again and return to a seated position.  Repeat 6-8 times

Things to think about
It is really easy in this exercise to extend the spine as opposed to maintain neutral.  Make sure that your ribs and pelvis are moving as one unit.

Feel the abdominals right between the pelvis bones engage for both the descent and the return to sitting.  Imagine that there is a seatbelt around your pelvis.

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