Open Leg Rocker

Description: The Open Leg Rocker from the Pilates Mat Repertoire is a moving exercise, but without a lot of moving body parts. ?It is all about control, balance, and strength. It? more difficult to perform than rolling like a ball, because of longer levers as well as movement of the spine.Start Position: Begin in a balanced position seated off of the sit bones with your legs extended and open to about shoulder distance apart and your hands holding your ankles or calves. ?Toes are pointed. ?Lumbar Spine is slightly flexed and thoracic spine is lengthened, as in the Teaser exercise. ?Head is slightly forward with eye gaze forward.To Perform the Exercise: _Inhale as you flex the spine and roll back onto the mat onto the upper thoracic spine. ?Then exhale, keeping the spine flexed and increasing the tension on the abdominals to roll back to the start position just off of the sit bones, as your weight comes back onto the pelvis, begin to lengthen the thoracic spine. Complete 5-8 reps.

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