Elephant Exercise Lecture

Introduction

Presenter: Matilda demonstrating
Equipment: Reformer
General Setup: Bar at top, two springs (can use one for more difficulty)
Focus: Abdominal exercise with 50/50 weight distribution between arms and legs

Initial Position: Hands on Bar
- Thumbs with fingers on the bar
- Feet to the back of shoulder blocks
- Aim for balanced weight distribution
Key Focus Areas
- Support shoulder girdle on the rib cage
- Heads should hang nicely to stretch through the back of the neck
- Ensure heels are down
- Maintain connections from front of the foot into the shin
Execution
- Inhale: Move femurs back
- Exhale: Draw belly up to pull legs home
- Imagery Cue: Spike pushing through heels to avoid rocking
- Key Focus: Ankle flexion without knee involvement, subtle hip extension
- Breath: 360° on inhale and draw tummy in on exhale
Pace
- Generally quicker
- Breath Cycle: Inhale/Exhale
- Common Issues: Rocking of the body, shoulders lifting up

Improper Back Position
- Flat back instead of keeping curved
- Avoid dropping lumbar region
Modification for Body Sizes
- Tall People: Heels at the back for proper ankle stretch
- Short People: Feet slightly forward to avoid excessive extension

Pelvic Position and Leg-Hip Relationship
- For those with overly tucked or lordotic positions, adjust pelvis and leg position
- Tucked Position: Ensure subtle hip extension without losing leg position
- Lordotic Position: Bring legs in slightly to open up lumbar region
Creating Flexion Without Overstretching
- Focus on creating flexion from the front line (flexors) not over-stretching back
- Elephant imagery: Crinkly, soft back, avoiding tautness

Objective: Bring body back to health and proper positioning
Final Tips: Maintain even pressure, ensure proper tail curl, and avoid over-stretching shoulders and back

Thanks for attending!