For Pilate Sake - Spine Stretch Lecture

Introduction

• Objective: Matilda and Veronica cover the technique of spine stretch.
• Ensure proper form and posture during exercises.

Setup

• Sitting Position: Sit up tall.
  • If lacking hamstring length, use a prop (yoga block, large book, rolled-up mat) to sit on.
  • Avoid hanging back; maintain good posture and alignment.
• Initial Position:
  • Sit on your sit bones.
  • Stack head over ribs and pelvis.
  • Use a wall or partner for feedback.

Execution

• Breath Control:
  • Inhale: float arms up with shoulder blades heavy.
  • Exhale: perform spinal flexion (top of the spine goes forward, bottom comes under).
  • Inhale: stack back up to starting position.
• Correction Techniques:
  • Highlight differences in flexibility between individuals.
  • Maintain spinal flexion rather than hanging in the hip joints.
  • Distinguish between rounding (stretching tissues) and flexing (engaging muscles).

Demonstration

• Back-to-Back Exercise:
  • Sit back-to-back with a partner.
  • Bottom ribs stay connected for feedback on position.
  • Inhale: float arms up.
  • Exhale: flex forward while maintaining rib and sacrum alignment.
  • Ensure balance and connection throughout the movement.

Common Mistakes

• Incorrect Movements:
  • Avoid pushing back on the partner during the exercise.
  • Ensure feet and legs remain neutral and do not point or rotate improperly.

Conclusion

• Summary: Proper technique ensures a balanced stretch and prevents injury.
• Note: Watch your feet and maintain body alignment to get the most out of the stretch.

Thanks for joining us! See you next time.