Open Leg Rocker is an Intermediate Mat Pilates exercise.
It is an exercise where one rolls on their spine and part of a series of rolling exercises.
This exercise develops core control, balance, coordination, scapular stability, and increase spinal mobility.
👂 IMAGERY AND CUEING
Perfect balancing between the sit bones and tailbone first!
Have a clear area to practice rolling on your spine
Do not roll up on the neck
Keep the shoulder blades back and down
Maintain the shape of the position, keep a micro bend at the elbows, legs are straight, abdominals are pulling down and up to lift the pelvis off the legs
Tight hamstrings- Place your hands behind the thighs instead of the ankles
Balance version- Try balancing first between the tailbone and sit bones and gently flex and extend the spine, the effort is coming from the abdominals when doing so. Feel the front and back abdominals work together to stabilize the spine
Tight hamstrings- Keep a micro bend at the knees
Avoid with osteoporosis
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Paola Karroum and My Crazy Pilates Life, recommend you consult with a physician before starting any new exercise program.
The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness.
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