TOWER BAR: FOOTWORK SERIES

June 21, 2009 · Filed Under TOWER BAR: FOOTWORK SERIES · Comment 

NEUTRAL SPINE:  HIP DISASSOCIATION

Tencon-Stretch-Pilates-Cadillac-TOWER-NEUTRAL-SPINE1.  TOES    2.  ARCHES    3.  HEELS    4.  TENDON STRETCH

Basic Pilates Cadillac Exercise
Springs: 2 Heavy or less from below with safety chain or strap
Repetitions: 8 – 10x each variation
Contraindications: Hip, knee, ankle or foot injuries
Starting Body Position: Supine; facing Tower end of Cadillac

  • Hips positioned in relation to tower bar according to hamstring flexibility:  Advanced flexibility is 80-90 degree hip flexion (directly beneath tower bar); Basic to Intermediate flexibility is 45-80 degree hip flexion (trunk positioned further away from tower end)
  • Neutral Spine with neck lengthened; eye gaze toward knees
  • Feet positioned as in Reformer Footwork Series; knees in flexion approximately 80-90 degrees

Action

  • Inhale to prepare
  • Exhale to extend legs toward ceiling
  • Inhale to flex knees and return to Start Position
  • Tendon Stretch:  Inhale to dorsi flex ankles and exhale to plantar flex

Purpose

  • Increases strength and endurance of powerhouse
  • Strengthens gluteal muscles, quadriceps, calves, and feet
  • Hip Disassociation;  increases stability and mobility of hips

Watchpoints

  • Chin-jutting; neck should remain lengthened throughout movement pattern.
  • Shoulder elevation and protraction
  • Posterior pelvic tilt; flexion of the lumbar spine
  • Poor alignment of the legs and ankles
  • Instructor must be “hands on,” spotting client by holding tower bar should the client’s feet slip off of the bar

Cues

  • “Squeeze your armpits down toward your hips to draw your shoulder blades down your back to stabilize before you mobilize.”
  • “Lengthen the top of your head toward the wall in back of you to keep your neck from hyperextending; eyes on your knees!”
  • “Imagine your core muscles initiating the movement and then express the energy through your legs and feet to recruit every muscle fiber.”
  • “Imagine your tail is being pulled toward the floor to maintain your neutral pelvis; do not let your hamstrings pull your tailbone toward the ceiling.”

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