Pelvic Lift

Let's take a look at pelvic lift and also sometimes called bottom lift. This is generally near the very end of a reformer workout or session. Often, we've done lots of lateral things, lateral movement, one-sided things. So bottom lift, pelvic lift is a wonderful way to reconnect to feeling centered on the right and the left half of the body. Another long lumbar, stretch and a c curve in the lumbar spine.

Two springs. Again, on balance body, I'm on two red springs. Head rest can be up. Feed for bottom lift are apart this time. Placing the heels and or or the arches of the feet on the bar. I'll show it with my heels.

We are externally rotated, not maximum external rotation, certainly not dropping open. There's a sense that the inner thighs are working toward the midline even though we are in external rotation. If you remember back at footwork, we were in that level pill pelvis, hip hip pubic bone, with the rib cage down. Bottom lift is a bit different wherein we take the tailbone, we take the pelvis itself, and we tilt it back so that the lumbar spine is in a curve However, your rib cage is still on the mat. Everyone's proportions are different.

Some people can get higher up off the mat. Some of us are a little lower. You could also make a fist place those fist just on your sacrum and use that as a guide for how high to be and maintain. I'll show five repetitions with my hands underneath me for support and guidance. Once again, I'm imagining and feeling my inner thighs working toward one another.

Palvises in that posterior rotation, abdominals are in caller bonus open. All your fundamental cues always. Now without the hands, an added challenge for you to maintain that lumbar c curve position. We do not go all the way to straight knees. We do not go all the way to straightenath.

By doing so, it could take you out of this curved position in it would take you out of the stretch of your lower back. And this is a cool down. So we don't wanna go into any more extension. Instead, we roll down and we open that back and we feel complete. You bring your knees together. We would go into running here, but for now, that is the pelvic lift or the bottom lift.