Ellie Herman's Pilates Props Workbook: Illustrated Step-by-Step Guide by Ellie Herman

Author:Ellie Herman [Herman, Ellie]
Language: eng
Format: epub
Tags: Non-Fiction
ISBN: 9781569754900
Publisher: Perseus Books Group
Published: 2009-05-31T12:00:00+00:00

1 EXHALE: Pull the navel in toward the spine and gently engage your glutes by lengthening your pubic bone down onto the mat as you slowly pull the shoulder blades down the back, rolling the roller slightly toward you, rising up with your head, neck, and upper back into a spine extension, or Swan.

INHALE and retrograde the movement slowly, allowing the roller to roll away.

repeat 5 times

BENEFITS • Strengthens the neck and back muscles.

• Teaches proper shoulder, neck, and head alignment.

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