Merrithew PROFESSIONAL Serie Instrucciones De Uso página 14

EXERCISES
Footwork
5. LOWER & LIFT
footbar position #1, 3 or 4 springs, headrest adjusted for individual
STARTING POSITION
Balls of feet on footbar, ankles plantar flexed.
Legs parallel and adducted, knees flexed.
EXERCISE
maintain heels lifted and extend knees to push
INHALE
carriage out.
keep legs straight and lower heels under bar
EXHALE
(dorsiflex).
lift heels (plantar flex).
INHALE
maintain heels lifted and flex knees and hips,
EXHALE
controlling return of carriage.
Add an additional lower and lift of heels each time,
up to 6 repetitions.
Lower & Lift
1. starting position
4. lift heels
14 REFORMER INFORMATION FOR USE
continued
2. press out
5. return
FOCUS
all those listed on page 15
keep heels relatively still in space; do not allow
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them to drop significantly on press out
maintain weight equally across balls of feet
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avoid overly plantar flexing feet and bearing
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weight on toes rather than balls of feet
maintain neutral pelvis as heels lower
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avoid medial and lateral rotation of femurs
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during lower and lift of heels
maintain inner thigh connection, with legs parallel
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3. lower heels