Description: The Jack Knife is an intermediate level Pilates Mat exercise. ?It is a very challenging exercise for many clients. ?Be sure that you have mastered the Roll Over before attempting this exercise. ?This exercise requires mobility, strength, and control.Start Position: Begin supine spine and pelvis in neutral. ?Your arms are resting on the floor by your sides and your legs are out on the diagonal as low as you are able to stabilize the pelvis and spine.To Perform the Exercise: _Inhale and hinge at the hips and roll your spine off of the mat from tail to mid thoracic with your legs over your head parallel to the floor. ?Exhale and lift your legs toward the ceiling without going further onto the cervical spine. ?Then inhale and hold the positing. ?Finally exhale and roll down onto the mat sending your legs back to the start position. ?Complete 5-8 repetitions.
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