Stomach Massage Series

Let's take a look at the stomach massage series. We'll have round back, flat back, the reach, and twist. Summit massage series, it is best to have some kind of pad. To place on the carriage so that you don't slip back and forth. You really wanna stay traction down on the mat. Alright? I usually place this about a hand length from the front to the heel of my hand, and that's where the pelvis will go. Bring tension three red springs again, which is medium on this balance body.

Place your pelvis down on your pad. Bring your feet around. I'm on a low bar. You could also be on a high bar. Part of that is determined upon when you place your feet in the Pilates v and you get your hands set holding the front of the carriage, you wanna make sure you're starting with shoulders right above your pelvic girdle.

So it's deep knee flexion, deep hip flexion with the c curve spine. Lastly, the heels need to be lifted a little bit. So as we move the carriages that inhale, just like in our footwork, Exhale. We add a heel lowering. We breathe in again as the heels come up, and we exhale to come back to the bumper, maintaining shoulders above pelvis, C curved spine, elbows are slightly bent, and it is a sense that I'm kind of pulling the carriage up off of the frame that pulling up is indicating lifting the center of the body up. So we're not compressing down in the body.

We're actually trying to lift lengthen and strengthen a bit more. Typically, we have five repetitions. We breathe in. It's an exhale down. Inhale heals up and exhale come in.

The flat back, you take your hands behind you. Once again, shoulders above pelvis. This brings in some proportion issues or things to consider. If your hands come behind and you're leaning back with your shoulders elevated, we're not maintaining that shoulders above pelvis. Feel free to walk your hands down You could put fists down.

You could bring your finger pads on. Once again, its shoulders above pelvis, and now we're more in a lengthened upright spine. Breathing is the same. It's an inhale. Exhale, inhale, and exhale. Once again, heels are strongly pulled together. The rib cage is in the shoulders or back and down.

You're looking straight ahead and endeavoring to be very upright, evenly weighted on your sitting bones, and five repetitions in the stomach massage flat back. Now we have the reach. Reach in between your legs take off the middle spring. Arms reach up on a slight diagonal without elevated shoulders. We keep them lower down the back.

We eliminate the heel drop. So now this is just moving back and forth, but you don't have your hands helping you as they were before holding on to the machine. So you have got to lift yourself in and up. And it's like you're reaching for something out in the horizon and you breathe and you return. Now we add the rotation. Here we go. The trunk starts to turn the rib cage is what you wanna focus on.

Keeping shoulders again above pelvis. And as you turn the rib cage, you're still even on your sitting bones. Come back to the center. Think less about the arm movement and mostly about the rib cage turning movement. And come back to center.

Generally, three to five repetitions of the twist and center. So again, root the sit bones down, turn through the rib cage, heels together, you're getting fully straightened in your legs. I'll take one more round. And eventually, your range of motion may increase so that you could keep the eyes focused on the hand. But let that be what you focus on last, turn the rib cage first bring yourself back to center.

To finish, arms come down, you come around, you stand up, and that is our stomach massage series.