Pilates Exercise Photos & Instructions - Extension

EXTENSION OF THE UPPER SPINE

Purpose
To strengthen the back. This is very important for us to do these days with our spines flexed at the computer, car and watching TV's.

To start

1. Lie on the belly with the legs extended and arms by the sides. Keep the arms relax during this exercise.
   
2. Imagine the vertebra being like push buttons. To extend the spine, the vertebras have to move closer together and into the body. The front ribs lengthen to help the spine extend.

The movement

1. Float the head off the floor like a baby does.
   
2. Lift higher only if you feel length not compression.
   
3. Repeat three more times.
   
4. Add lifting the arms slightly off of the floor with the head.
   
5. Repeat three more times.

HIP EXTENSION

To start

1. Lie on the belly with legs parallel. Rest the forehead on the back of the hands.

The movement

1. Tuck the toes under and reach the heels backwards. This will extend the legs and bring the knees off the floor.
   
2. Without changing the extended leg, point the foot.
   
3. Repeat with the other leg.
   
4. Repeat 3 sets.
   
5. Repeat 3 sets of lifting both legs off the floor.

Observation
Were the front of the hips on the floor with the lifting of the legs? If you felt it in the back, make the movement smaller.

ALL TOGETHER NOW

The movement

1. Lift the spine, arms and legs slightly of the floor.
   
2. Repeat two more times
   

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