Nora PILATES ARC - STEP ROLL DOWN SERIES; Deep Scoop; Deepen the Curve

STEP ROLL DOWN SERIES
BEGINNING | 10 REPS
STARTING POSITION
Sit on the step of the Pilates Arc® with the knees bent and
the feet on the floor. Make sure your sit bones are balanced
on the top of the step.
LEG POSITION VARIATIONS
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Parallel
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Turned out in a wide 2nd position.
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Diamond position with the heels or the soles of the
feet together.
Deep Scoop
MOVEMENT SEQUENCE
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Inhale – Sit up tall on the sit bones.
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Exhale – Draw the abdominals deep into the body without
rolling off the sit bones. This is an isometric activation of
the core.
Deepen the Curve
MOVEMENT SEQUENCE
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Inhale – Sit up tall on the sit bones with the arms out to
the sides.
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Exhale – Draw the abdominals deep into the body and
round the back, reaching the low back toward the arc as
you bring the arms together in front of the torso.
•
Depending on the flexibility of the back and the arc of
the barrel, the back may or may not reach all the way.
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Inhale – Return to the starting position on top of the sit
bones as you straighten the back and open the arms.
1. Step Roll Down - Starting Position - Parallel
1. Starting Position – Legs Wide
1. Starting Position – Diamond Legs
1. Deepen the Curve - Starting Position
1. Scoop the abdominals, round the back and bring the
arms together
MODIFICATIONS
For slippery clothing
Place a sticky pad on the step or place a sticky mat over
the arc to keep the body from slipping.
CUEING AND IMAGERY
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Narrow the pelvis and pull the sit bones together to
initiate the spinal flexion.
•
Imagine you have a drawstring around your pelvis and
you are pulling the drawstring tight.
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Pull the navel to the spine to start each exercise.
•
Suck the abdominals deep into the body.
PURPOSE
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Strengthen the abdominals
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Stretch the spine
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Increase lumbar flexibility
PRECAUTIONS
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Neck problems: Support the head with the hands or
avoid.
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Back problems: Be careful if you don’t tolerate flexion
or extension.
© 2008 Balanced Body Education LLC. All rights reserved. May not be reproduced in whole or in part. 76 PILATES ARC® - A DETAILED GUIDE FOR PRACTICING PILATES