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Pre-Pilates: Spinal Mobility & Strengthening – Cat / Cow

Spinal Mobility & Strengthening

Quick Intro: Cat / Cow

 

What’s it good for? โ 

๐ŸŒŸ Getting movement in the spine: stretching and strengthening both abdominals and spinals.
๐ŸŒŸ Exploring going in and out of neutral position.
๐ŸŒŸ Practice combining breath with movement.

 

 

A quick “how to”…

๐ŸŒŸ From an all fours position, exhale, engage the abdominals and round your back toward the ceiling.
๐ŸŒŸ Focus the eyes on the abdomen to keep the head in line with your spine. Inhaling and arch the back changing the focus of the eyes to keep the head in line with the spine.
 

 

Hints & Tips:

๐ŸŒŸ Imagine that you spine is as flexible as a snake or a fish and try to move every vertebra. Use your “paintbrush eyes” to increase the mobility of your spine by looking at your navel as your spine rounds towards the ceiling.
๐ŸŒŸ Really focus on the movement of the pelvis rather than the shoulders in the “cat” part of the exercise.ย  Often people move their shoulders a great deal at the expense of their lowerspines.
๐ŸŒŸ Imagine your spine is as flexible as a snake or a fish and try to move every vertebra.
๐ŸŒŸ Use your eyes to increase the mobility of the spine by looking at the navel as the spine rounds toward the ceiling.

 

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…

Miguel ๐Ÿ™‚

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