Six Keys Pilates of Manayunk and Philadelphia

OPEN LEG ROCKER

Transition from Spine Stretch Forward…

Bring legs together, maintain long legs, rock back to lift legs and balance on seat with legs shoulder width apart, hands holding onto calves.

Inhale before you move and exhale to “rock” back, inhale to bring body up and balance on seat.

Repeat 6 times

Purpose: to work the breath, balance and control, massage the spine and strengthen the lower powerhouse

Benefits: increase balance, lengthen the hamstrings, massage the spine

Goal: to rock with legs together, holding onto the toes!

Keep in Mind: This is an Intermediate exercise, if you have scoliosis this exercise should be omitted. Balancing is harder than you think, if you are tight in hamstrings, modify by slightly bending the knees and holding onto the calves.  Practice with slightly bent elbows so not to work the joints.