Merrithew PROFESSIONAL Serie Instrucciones De Uso página 12

EXERCISES
Footwork
STARTING POSITION ALL FOOT WORK EXERCISES
Supine, pelvis and spine neutral. Arms long by sides of body, palms down.
1. TOES APART HEELS TOGETHER
footbar position #1, 3 or 4 springs, headrest adjusted for individual
STARTING POSITION
Balls of feet on footbar, toes apart, heels together. Legs laterally
rotated, knees flexed just wider than shoulder-distance apart.
Knees pointing over center of feet.
EXERCISE
To prepare, inhale...
squeeze heels together and extend knees to push
EXHALE
carriage out.
flex knees and hips, controlling return of carriage.
INHALE
Complete 10–12 repetitions.
FOCUS
all those listed on page 15
w
keep heels together and still in space, without lifting or lowering
w
maintain knees pointing over center of feet
w
Footwork
1. starting position
Toes Apart Heels Together
2. press out
12 REFORMER INFORMATION FOR USE
2. press out
1. starting position
2. WRAP TOES ON BAR
footbar position #1, 3 or 4 springs, headrest adjusted for individual
STARTING POSITION
Distal ends of metatarsal on footbar, toes gently flexed around
bar without clenching, ankles dorsiflexed. Legs parallel and
adducted, knees flexed.
EXERCISE
To prepare, inhale...
keep heels still in space and extend knees
EXHALE
to press carriage out.
flex knees and hips, controlling return of carriage.
INHALE
Complete 10–12 repetitions.
FOCUS
all those listed on page 15
w
maintain position of feet, do not allow toes to unwrap
w
keep heels still in space, without lifting or lowering
w
maintain inner thigh connection, with legs parallel
w
MODIFICATION
Place deepest part of longitudinal arch
1. LONGITUDINAL ARCH.
of foot on footbar and gently flex toes to relieve cramping in toes.
3. return
Wrap Toes on Bar
2. press out
1. starting position