Balanced Body Contrology Classical Reformer Manual De Instrucciones página 15

SHORT SPINE MASSAGE,
SKILL LEVEL—INTERMEDIATE ORDER
Reps: 5
Apparatus Set-Up: Springs: 2
Headpiece: Down Footbar: Down
Straps:
Shorten straps by threading leather straps through handles
Precautions:
Neck and back issues
Skills needed to perform exercise:
Must be able to lift hips to put feet into the straps.
Frogs & Circles; Rolling in a Ball—Mat
Starting Position
» Supine
» Feet in leather straps in Frog position
» Tailbone down
» Arms long at sides
Focus
» Massages and stretches the back
» Strengthens the center
» Use of straps and low body reach to lift seat
Movement Sequence
» Hold Frog position briefl y
» Press into straps and reach legs to the high diagonal and
» Roll up, onto widest part of shoulders
» Keep torso lifted and bend knees to frog position/width of
shoulder blocks
» Leave feet still and above face, rolling down, lengthening
legs and stretching back
» Once legs and back are stretched,
» Continue rolling through spine by bending knees to
Frog position
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