Pilates for busy people

The Saw #pilates4life2020 #25 of 31

The Saw

โ€“ #pilates4life2020: #25 of 31 exercises

 

This exercise was my absolute NEMESIS! Like many runners ๐Ÿƒ๐Ÿผ๐Ÿƒ๐Ÿผ๐Ÿƒ๐Ÿผ and cyclists ๐Ÿšด๐Ÿพ๐Ÿšด๐Ÿพ๐Ÿšด๐Ÿพ, I was very tight in the hips and have very strong but short hamstrings that overpower the small stabilizing muscles of the spine!ย  But patience, persevereance and consistency are key to resolving these things!

What’s it good for? โ 

๐Ÿ‘‰๐Ÿฝ Learn how to sit without support!
๐Ÿ‘‰๐Ÿฝ Increases spinal rotation.
๐Ÿ‘‰๐Ÿฝ Stretches the spine & increases shoulder mobility.

A Quick Guide to The Saw

 

๐ŸŒŸ Start position: sit upright with a straight spine. If you can;t get a straight spine,bend your knees slightly, or better use a small block… Arms out ot the side, reaching out long.
๐ŸŒŸ INHALE: Rotate your upper trunk to one side and bring the head and upper spine forward and downward so that your hand reaches towards the outside of your opposite foot while the other internally rotated arm reaches backwards and slightly upwards.
๐ŸŒŸ EXHALE: reach your arm further forward with three saw like movements. Rotate back to the start position.

 

Hints and Tips

 

๐ŸŒŸ Donโ€™t slouch!
๐ŸŒŸ As your arm reaches forward, think of lengthening your spine forward with each saw like motion.
๐ŸŒŸ To avoid spinal injury: ease forward gently gently & pull in your abdominals to avoid your pelvis tipping forward – especially if you are one of those people that find it easy to โ€œfold in halfโ€ – I definitely am not!
๐ŸŒŸ When rotating back to centre, imagine a cord running all the way through your spine, pulling you up. Sit tall. Very tall!

 

Joe Pilates on choosing the best exercises for your body

โ 
๐Ÿ’ฌ “what you least like to do – do it twice” — it’s probably what your body most need
โ 

 

๐Ÿ’ฌ โ€ฆTo explain exercise, Joe Pilates liked to quote Schiller: ‘lt is the mind itself which builds the body’.โ 
โ 

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