Side-Lying Series
Thank you Stacey Futterman and 5POINT!
Improve pelvic stability with the side-lying series on the Cadillac. Working from a side-lying position facilitates activation of the bottom oblique, transverse and pelvic floor to stabilize the pelvis while ranging the leg. It is important to maintain length in the spine and to keep the top hip reaching long so there is space between the waistline and the table. Throughout the exercise watch for shifts in the hips by monitoring the pelvis and the lower oblique, we want the gesturing leg to range freely without disturbing the pelvis!
Set Up:
- Spring: One long yellow spring
- Side-lying: legs can be slightly in front of the pelvis, shoulders and hips stacked, yoga block can be used to prop head
- External rotation, Pilates V with bottom foot propped on the ball of the foot
- Top leg will be sprung, energy in both feet
- Bottom arm holds the riser while top arm rests in front of the body with fingers tented to maintain stacking of the shoulders
Exercise:
- Slowly lower the leg until the heels meet*
- Drag the heel up the bottom leg towards the knee, allowing the spring to fall in front of the knee**
- Extend the knee sending the top leg long while maintaining some tension on the spring
- Retrograde the movement so that heel is reaching back to knee
- Slide the heel down the bottom leg until the heels meet again
- Raise the top leg to about 45 degrees and flex the knee to touch the heel to the ankle
- Flex and extend the knee in this position 4x
Did this MoveCoLab Tuesday Tip help?
Share your findings with us at info@movecolab.com
*STEP 1
**STEP 2
