27 Nov

Lateral Flexion

Setup 1-2 light springs chair at end of trapeze table or next to two boxes – for optimal safety and biomechanics – non skid on pedals for bottom hand pad under hip Body position Sidelying, hand on pedals with shoulder directly over the hand. Place the top arm/hand at side shoulders stabilized Movement/Breathing Exhale to […]

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27 Nov

Mermaid on chair

Setup 1-2 medium springs Body Position Side-sit position on top of chair. inside leg bent over top outside leg outstretched, toe touching floor arms outstretched in a T position Movement/breathing Exhale and sidebending, reaching hand down to pedal as the other arm reaches overhead. maintaining equal weight on ischium push pedal down towards the floor, […]

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27 Nov

Spine Stretch

Body Position Seated in neutral spine and pelvis legs extended arms reaching out in front, parallel to floor. Movement/Breathing Inhale to prepare. exhale, tuck in chin, lengthen the spine up and over as you flex forward one vertebrae at a time. keep pelvis stable. inhale exhale, initiate roll up to starting position by drawing the […]

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27 Nov

Scarecrow

Body Position Prone on mat, arms in a capital ‘E’ position Neutral spine, elbows in 90 degrees flexed, legs together Movement/Breathing Inhale and externally rotate arms, pivoting at elbows and floating forearms off the floor. exhale to lift arms up maintain hands higher than elbows. inhale to extend thoracic spine, bringing arms still higher. optional […]

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27 Nov

Thigh Stretch

Setup 2 light springs attached to wooden dowel Body Position high kneeling hands holding the dowel Movement/Breathing maintaining axial length, engage the abdominals and pelvic floor and inhale to hinge back from the knees. press down through the dowel to organise the shoulder girdle, maintain width across the shoulders. exhale to return to starting position […]

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27 Nov

Standing Leg Pump

Setup 1-2 medium springs pedals together or split set so challenging but able to maintain balance. Body Position Standing erect hands holding handles one foot on pedal, ball of foot opposite foot on floor Movement/Breathing Facing front exhale to push down on the pedal ,extending the hip and knee. Inhale to slowly return to the […]

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27 Nov

Achilles Stretch

Setup 1-2 medium springs, pedals together or split, optimal safety, feet placed beyond path of pedal, hands holding onto handles, place pad under knee Body Position Standing facing chair hands holding handles. Ball of one foot on pedal, tibial tuberosity (notch on the top of the shin bone) of same leg against the edge of […]

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27 Nov

Short box series

Setup Safety: All springs in place short box on carriage shoulder rests Body Position Seated atop the box, facing foot of reformer arms folded across chest feet secured beneath footstrap legs extended with pelvis and spine in neut Movement/breathing Round back – exhale and begin segmental roll down through the pelvis until in spine flexion. […]

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27 Nov

Reverse Abdominals

Setup 1-2 springs non skid or pad on frame under hands Body Position Quadruped knees 1-2 inches away from shoulder pads hands on frame, slightly in front of shoulders spine in neutral. shift body weight forward so that hands are above shoulders putting body in a parallelogram position Movement/Breathing Exhale to flex hips, bringing knees […]

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27 Nov

Quadruped

Setup 1/2-1 springs Footbar down Body Position Quadruped facing foot hands on base of frame, shoulders approximately over hands, spine in neutral hips and knees at 90 degrees feet between shoulder rests or against shoulder rests Movement/Breathing Hip flexion/extension maintain shoulders over hands. inhale to extend the hips , oppressing carriage back maintain a neural […]

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