This beginner level exercise helps to increase mobility of the spine and increase the strength of the hip extensors. It is more challenging than Hip Rolls on the mat because of the moving carriage and the ability to adjust the springs. Equipment Set Up:Lower the headrest. Foot Bar all the way up. Stopper and Gear Bar set for footwork. Use 2-3 Full Tension Springs (marked red on the STOTT PILATESÌÎå«Ì´Ìâ Reformer).Start Position:Begin supine on the reformer with your heels on the foot bar, sit-bone distance apart. Your knees are bent and your legs are parallel. Arms should be resting on the carriage, by your sides.To Perform the Exercise:Exhale and tilt your hips back and articulate your spine up from tail until youÌÎÌ_Ì´å«re resting on your mid thoracic and your lumbar spine is as neutral as possible. Your hips are as extended as possible with a neutral lumbar spine. Keep the carriage still throughout. Inhale and stay. Then exhale and press the carriage out by extending the knees. Your hips will lower toward the carriage so that your lumbar spine stays neutral. Then inhale and flex your knees to return the carriage to the stopper, bringing your hips back up again. Finally, exhale and roll back down onto the carriage back to the start position. Complete 3-5 repetitions.
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