Introduction #2739


4 min - Introduction


Learn what you need to achieve a well-balanced backbend in the Rocking exercise with Benjamin Degenhardt. This is one of the deepest backbends in Pilates and he breaks down the exercise so you will be able to do it successfully. He shares what is important as well as tips to avoid too much lumbar extension.
What You'll Need: Mat

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Oct 26, 2016
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Hi everybody. My name is Benjamin. I'm here with Benny to break down the rocking exercise. We're almost at the end of our traditional math sequence here. It's a pretty deep backbend here, um, that we have prepared for by way of doing exercises such as the swan dive, you're one, they kick you double a Kagan, others. Um, this exercise is probably one of the deepest Beckman's we do in [inaudible]. So, um, go ahead and lie down on your stomach. We'll talk a little bit about how to get a well balanced back then into the spine here. First you lower back as it were, is already in a state of a back bend.

So one of the biggest issues with back-bending is that we just default into overusing this area of our body and essentially not extend it all through the part of our spine that is not necessarily lenient towards extension, which is the thoracic spine because it has a rib cage hanging off of it. Just very little space for back bending here, right? So I'm just exploring that for a second. I want you to press your hands down into the mat and almost feel like you're dragging your chest forward, to lift your gaze forward and out past the edge of your mat. And then take a moment here, pause right there.

Do not overwhelm your back then right away and just instead try to recalibrate the way that you approach this movement, right? We try to get all the wrinkles so to speak, in to the top of our spine and to the upper back, keeping the neck long and the low back long. There's a control that comes from our center here and the hip bones are pressing down to give you a foundation to come from and then take it down again from there. So for most people, that is already a backbend as it were, right? So would take that one more time. Lifting up for rocking our every, we need to be flexible enough to actually be able to reach back and grab a hold of our feet. Luckily he is flexible enough to do so. So we're going to demonstrate that next, take yourself all the way back down.

Bend your knees, grab a hold of your ankles, and then hold on here. Right, so there's other things that are important for rocking to be able to do this well, you probably have done a lot of thigh stretching and quad stretching in order to deserve getting into this position without crunching into your low back. Right? So we're looking at the hipbone still being able to press down in an effort to extend through the hip. Now the movement itself begins with a little tug of the hands, pulling the feet towards the seed once and then twice just to wind up some energy in the quadricep muscle and then from here we could kick the feed back into the hands looking again for that balanced extension through the body, making sure that the neck is part of that as well. Staying there, making sure that we can breathe even if it's a shallow breath because we are compressing into the backs of the lungs and then we deflate the shade coming back down, letting the body rest, forehead, hairline is down on the mat here. We'll do that one more time. We took the heels towards the seat once and then twice pressing the hips down.

We now kick the feed back into the hands. It's like you're trying to pull your heels away from your seed. Always trying to keep the knees at about hip distance. They might splay open a little bit. Don't let that go too far though, and then deflating the shape we come back down and it wouldn't be called if we didn't also rock in the Shea, right? So this is something that comes out of our swan dive.

If that doesn't go so well and your body will have trouble with this one, two pull ones pull twice. Kick your feet back into your hands, lift your chest forward and up. Now what initiates the rock is a nasal lift of the chest, kicking the feedback even more, and then taking that little bit of momentum you build up, controlling it forward and back, rolling over the stomach just about six times after that. Hold the lift and then deflate the shapes slowly coming all the way back down. Very intense back then here, release your feet, sit yourself back into account. Counter stretch, so the front of the body has to be completely open for that.

If you follow the entire traditional protocol, you've really prepared your body to do this exercise well. If you want to look at more specific ways to do that, we sequence and workout together that really has this exercise at the very end to make sure that you're prepared for it and hope you enjoy it.

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Nice. Lift the gaze. Deflate the shape. Love it and anyone can do 6. Maybe. Thank you!
Love it, big thank you!

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