The Universal Reformer by Javier Pérez Pont & Esperanza Aparicio Romero

Author:Javier Pérez Pont & Esperanza Aparicio Romero
Language: eng
Format: epub
Publisher: HakaBooks.com
Published: 2013-07-23T00:00:00+00:00

VII – LONG STRETCH SERIES

' Elephant

ELEPHANT

LEVEL: Basic

SPRING SETTINGS: 2 external springs

FOOTBAR: up

HEADPIECE: up

REPS: 5 x

OBJECTIVES: opening lower back, more stable pelvis, strengthening hips, hamstring stretch, overall stretch of backside

Starting Position

Stand on the carriage (first, place your right hand on the footbar with your arm outstretched; place your left foot in front of the shoulder block, with your heel stuck to it; later your other hand and foot must do the same movement). Rest your heels on the mat and lift your toes. Take your navel to your spine and let your head fall forwards. Place your shoulders close to the footbar line. From your “powerhouse”, and using your hip joints, push the carriage gently outwards and block it.

Movement

With control, pull the carriage by sliding your heels under your hips, with flexed toes. “Work” on the springs pulling with intention. Push the carriage back and block it again with the springs stretched. Do it four more times.

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