Second Position

This exercise is one of the staples in the Pilates repertoire and is usually performed after footwork. ItÌÎÌÌ´å«s an additional way to work the intricate muscles of the lower body, specifically the foot. ItÌÎÌÌ´å«s also a continuation of the warm-up. ItÌÎÌ_Ì´å«s really useful to begin to see differences in the two sides of the body as well as help increase the amount of stability needed on the rotators of the hip. Start Position:Begin supine on the carriage with your pelvis and spine in neutral and your headrest up. Feet on Footbar and arms resting by your sides.To Perform the Exercise:Lateral Rotation: Place the heels of your feet on the outside of the footbar with your legs laterally rotated. Knees should follow the line of the feet and your ankles are dorsiflexed. Inhale as you press the carriage out extending the knees and hips and exhale to return the carriage to the stopper. Repeat 8-10 repetitionsParallel: Place the heels of your feet on the footbar in line with your sit bones, or hip distance apart with your legs parallel. Knees should follow the line of the feet and your ankles are dorsiflexed. Inhale as you press the carriage out extending the knees and hips and exhale to return the carriage to the stopper. Repeat 8-10 repetitionsMedial Rotation: Place the heels of your feet on the footbar about hip to shoulder distance apart, with your legs medially rotated. Knees should begin together and follow the line of the feet and your ankles are dorsiflexed. Inhale as you press the carriage out extending the knees and hips (your knees will come apart) and exhale to return the carriage to the stopper. Repeat 8-10 repetitions

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