Balanced Body Contrology Classical Reformer Manual De Instrucciones página 16

SEMI CIRCLE, SKILL LEVEL—INTERMEDIATE ORDER
Reps: 3 in each direction
Apparatus Set-Up: Springs:2 on outside
Headpiece: Up Footbar: Up or Down
Precautions:
Some back and shoulder issues
Skills needed to perform exercise:
Up Stretch, Short Spine Massage, Pull-Straps & T, Thigh
Stretch—Mat
Starting Position
» Palms and heels of hands against shoulder blocks, thumbs
with fi ngers toward outside of Reformer
» Balls of feet, heels together/toes apart on footbar
» Heels lifted as high as possible
» Hips are lifted and carriage is closed as much as possible
Focus
» Strong connection of seat into bar and hands into shoulder
rests to get the spine to move as completely as possible
without locking joints
» Length in back
» Thigh Stretch
Movement Sequence
» With carriage still, start to lower spine: upper back, ribs,
low back, moving hips into the well
» Find the springs with seat
» Move the carriage out only half way
» Roll back up, maintaining carriage still
» Close carriage, lengthening back and thighs
Reverse:
» Keep hips lifted and press out
» Maintain carriage still and roll down
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