For Pilates Sake - The Saw

Overview

• Presenters: Matilda and Veronica
• Topic: The Saw exercise in Pilates
• Focus: Flexion and rotation of the spine, pelvic and leg stabilization, spine and arm mobilization

Key Points

Exercise Setup and Technique

• Leg Position: Legs as wide as the mat, slightly wider than hips
  • Ensure joints (ankle, knee, hip) are aligned
  • Feet in flexion to strengthen the front of the shin and lengthen the Achilles and calves
• Sitting Position: Sit tall; use a higher platform or bend knees if necessary for perfect alignment
• Arm Position: Arms out to the side

Execution Steps

1. Inhale to Rotate: Rotate the body in one direction
2. Arm Movement: Wheelbarrow Style
   • Drop the back arm slightly and rotate it
   • The back arm helps push forward
3. Chest Expansion: Inhale to bring arms back to the side
4. Exhale to Bend: Flip the back palm up and bend forward, rotating simultaneously

Common Mistakes and Modifications

• Common Mistake: Leaning over to touch the toe, leading to improper twisting and loss of alignment
• Modification: Hands can be placed behind the head
  • Inhale to rotate, exhale to bring elbow towards the pubic bone, maintaining alignment
• Advanced Step: Once aligned, shoot one arm forward and the other back, keeping the ear in line with the pubic bone

Additional Tips

• Stabilization: Maintain equal weight on both butt cheeks
• Toe Touch: Touching the toe is not a requirement, but a direction
• Arm and Shoulder Girdle: Arms are passengers; focus should be on the spine for true flexion and rotation

Final Thoughts

• Proper execution will engage the triceps and avoid overstretching the upper back tissue
• Avoid overreaching with arms to prevent neck strain

Conclusion

• Emphasis on correct alignment and execution
• Thanks for joining; see you in the next episode!