Merrithew PROFESSIONAL Serie Instrucciones De Uso página 17

FOCUS
maintain imprint throughout exercise
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stabilize thoracic flexion, rib cage and scapulae throughout
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to avoid neck tension
stay wide across front and back of shoulder girdle with equal
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emphasis on anterior and posterior shoulder stabilizers to avoid
protracting shoulders (carriage movement indicates loss of
connection through shoulder stabilizers or pulsing from elbows)
initiate movement of arms at shoulder joints rather
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than elbows
avoid overworking rectus abdominis and flexing too high
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giving appearance of popping abdominals
avoid overextending or 'locking' elbows
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keep wrist long without any 'breaking'
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Modification 2
tabletop position
REFORMER INFORMATION FOR USE
MODIFICATIONS
To practice breath with arm movement.
1. HEAD ON CARRIAGE.
Focuses on scapular stabilization and full breath pattern.
Maintain knees flexed in the air. Ideal to
2. TABLETOP POSITION.
release hip flexors or as an intermediate stage to develop strength
to stabilize pelvis and lumbar region with legs fully extended.
Perform Hundred just as in Matwork, to reduce
3. NO STRAPS.
work of latissimus dorsi, scapular stabilizers and abdominals.
4. FEET ON FOOTBAR, NO STRAPS.
abdominals, making it easier to stabilize lumbo-pelvic region.
Insert a rubber pad, foam cushion or small
5. USE A SPACER.
ball at knees and⁄or ankles to help maintain activation of
the hip adductors.
6. BREATHE IN STACCATO RHYTHM.
pattern and avoid holding breath.
for five counts on inhale (to tabletop
7. FLEX HIPS AND KNEES
position), then extend legs for five counts on exhale.
Challenges coordination.
To reduce workload on
Helps promote full breath
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