Pilates Exercise Instructions:
Lie on back, straight arms at sides. Legs at table top-90 degree angle. Straighten legs to ceiling, then lower to 45 degree angle, maintain neutral spine. If back hurts don’t lower legs as far. Lift legs up and lowering legs toward floor only as far as the abdominals and back can stabilize in neutral. Sequence vertebra one at a time on way up and down. Inhale to prepare, lift on exhale, hold on inhale, exhale to roll down. Keep stable in shoulder girdle while moving lower body.