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Pre-Pilates: Maintain Alignment – Swimming prep

 

 

Foundations: Maintain Alignment

Quick Intro: Swimming Prep

 

What’s it good for? โ 

๐ŸŒŸ “Swimming” strengthens your back muscles (extensor spinae), bum (glutes) and back of your legs (hamstrings).
๐ŸŒŸ It also helps us to learn stabile alignment: keep the movement going though keeping your shoulders and pelvis quiet.
๐ŸŒŸ Finally, it prepares us for the much more challenging exercise “Swimming” and “Swan Dive”.

 

 

A quick “how to”…

Swimming

๐ŸŒŸ Lie face down on your mat with your arms stretched overhead and legs reaching out behind you, feet pointed.
๐ŸŒŸ To begin with, keep your arms and legs on the floor.
๐ŸŒŸ Engage your abdominals to support your lower back.
๐ŸŒŸ Begin by reaching one arm off the floor, keeping your shoulder quiet.ย  Repeat with the other arm.
๐ŸŒŸ After several repetitions, do the same with your legs.
๐ŸŒŸ When you’re comfortable with this, try opposite arm and leg simultaneously.
๐ŸŒŸ The greatest challenge is to perform the exercise with all your limbs off the floor as your starting position!

Hints & Tips:

๐ŸŒŸ As one limb lifts, avoid rocking from side to side.
๐ŸŒŸ Breathe in for four beats and out for four beats.
๐ŸŒŸ Aim for even rhythm in each limb and each beat.
๐ŸŒŸ Swim as quickly as you can, but keeping your shoulders and pelvis quiet.
๐ŸŒŸ Keep each side, left and right even.

Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…

 

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