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exercise of the month

Open Leg Rocker

November 2017

Aim

To work the abdominals and massage the spine

Starting Position

Sit upright with two straight legs in the air and apart, balancing just back of the sit bones.   Hold onto the ankles with the hands if flexibility allows. 

Action

Inhale - Allow the body to roll back without allowing the head to touch the floor

Exhale - To roll back up to the starting without allowing the feet to touch the floor.  A certain degree of momentum plus abdominal strength will be employed here to ensure a successful roll.  Try to pause and balance before going into the next roll. 

This is a much more challenging position than the previous Rolling Like a Ball exercise.

Target Muscles

Core abdominals, rectus abdominis, spinal flexors, adductors, hamstrings

Watchpoints

·             Keep the chin tucked in to avoid throwing back the head

·             Maintain an equal distance between the knees and chest throughout

·             Keep shoulders away from the ears

Contra Indictions

This exercise may not be suitable for those with osteoporosis of the spine

For certain disc related back problems and spinal fusions where it is hard to articulate the spine and therefore maintain a decent spinal flexion, this may be unsuitable

If it feels uncomfortable or the spine cannot maintain a decent flexion then avoid this exercise

Share this exercise

September 2017

This "Chair" exercise works the leg muscles, whilst maintaining an upright posture and neutral spine

View exercise >

June 2017

This exercise is one of the classic Pilates moves within the key 34 mat exercise repertoire

View exercise >

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