Swan variation // I've been focusing a lot on my back + spinal extension lately because it's weak and sometimes frustrating for me. (I would tell you all the ways children destroy your body, but I know you either already know or should just find out for yourself 😱🙊😉😂). >Draw the cervical spine back, articulating with the rest of the spine; gaze forward. Crown of the head reaches up. TAP FOR // Mammals | Depraved #spinalextension #babiesarestillthebest #hellobodyvideo #hellobodypilates
My #awesome #former #army + #golfer client! I'm proud of his #spinal #articulation now as compared to his previous stiff spine. Credit to his great #commitment and #passion ! ❤️ He reminded me today that he is already 68 years old. 😂 #pilates #manpilates #elainepilates #mrjpilates #core #strength #posture #spinalextension #flexibility #alignment #herocks
Trunk extension is different for everyone. Want to learn more? Our Teacher Training starts at the end of the month! Check our website for more information. 📷: @megnres
Elevation⬆️ & Depression⬇️of Scapulae into Swan Dive Prep ⤴️ Keep your head at the same level as your arms in the starting position to avoid excessive pull on your shoulder girdle, including rotator cuff, and neck. The goal of any full spinal extension is to keep it evenly distributed with an idea of lengthening head away from tail.🏹 To achieve this, I think of first pulling the bar toward me to assist retracting the Scapulae. Scapulae retraction will aid thoracic extension. Start extending from the top of the head, then thoracic, and then focus on HIP extension to avoid overextending the lumbar. I find it effective to imagine my lower abs lifting my ASIS up off the bed! ☝️Reverse this order on the way down, allowing the spine to articulate. 🐉 Some effective images include: ✨Stretching your spine or abdominals like a rubber band ✨Bring your heart forward ♥️ ✨Create space between each vertebra ✨A string pulling your sternum to the front ✨ The Little Mermaid on her Rock 🌊 What images do you find effective? Please share in the comments!