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

Steps and Techniques

1. Initial Position: Hands on Bar

   • Thumbs with fingers on the bar
   • Feet to the back of shoulder blocks
   • Aim for balanced weight distribution

2. 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

3. 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

4. Pace

   • Generally quicker
   • Breath Cycle: Inhale/Exhale
   • Common Issues: Rocking of the body, shoulders lifting up

Common Issues and Adjustments

1. Improper Back Position

   • Flat back instead of keeping curved
   • Avoid dropping lumbar region

2. Modification for Body Sizes

   • Tall People: Heels at the back for proper ankle stretch
   • Short People: Feet slightly forward to avoid excessive extension

Additional Considerations

• 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

Conclusion

• 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!