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Muscle Focus: Abdominals and Hamstrings. Objective: Spinal Articulation and Hip Extensor Strength. Start Position: Sitting tall through spine, straighten legs on Mat shoulder distance apart, feet flexed. Arms reach forward, parallel to the Mat with palms facing down. Movement: Exhale as you roll forward through the spine, drawing the abdominals in, and keeping the arms parallel to the Mat. Inhale as you roll up, stacking the spine to return to start position. Precautions: Sit evenly onto the pelvis throughout, keeping arms shoulder level and shoulder-width apart, and preventing hte shoulders from rounding forward into the chest.
Pilates for a Healthy Spine with Amy Havens - Class 4915
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