Body Torque Pilates in Woking – Half roll back and hold with single arm movement

Purpose:  To strengthen the back and abdominals

Exercise Description

1. Sit up straight with your knees bent and feet flat on the floor.
2. Holding the back of your legs, inhale and create a “C” shape with the base of the spine, Exhale and roll back through the spine as far as possible with heels remaining on the floor and hold this position.
3. Release the arms and place by your thighs.
4. Inhale, exhale and lift one arm up to your ear from your shoulder keeping your elbows straight.
5. Return the arm and repeat with other arm
6. Repeat x 10 times
7. Hold legs and pull yourself back up. Rest for 20 seconds and repeat exercise.

Watch out Points

1. Don’t let the abdominals dome
2. Keep the C shape in your spine as you roll back
3. Keep the tension out of shoulders and neck
4. Avoid rounding shoulders
5. Do not allow the heels to come off the floor
6. Do not move arm from elbow

For more information on classes contact Jacky on 07958 442382 or follow my blog for more exercises.

Thought this may be of  interested : https://www.huffingtonpost.co.uk/entry/how-pilates-can-help-you-relieve-a-sports-injury_uk_593a5383e4b024026877fbd8?utm_hp_ref=uk-pilates