Eliminate Back Problems With The Short Box Part 1

Short Box Serie Pilates Geräte Reformer Übung Kinästhetische Wahrnehumng Trainingsoptimierung Körper-Bewusstheit

A “dead” stomach causes a lazy back and a lazy back inevitably leads to back problems.
A flabby, sagging belly is “favoured” by “hanging out” in front of the TV, computer or Playstation.
How do we eliminate it? The Pilates Short Box Series Round with Ball is a wonderful way to revitalise our abdomen and give our back a break at the same time.

Let’s help our belly and back

We help our abdomen and back by moving our spine segmentally. We do this by organising our deep muscles, which either bring the 2 parts of our upper body (chest and pelvis) towards each other or away from each other. Our arms and legs do not move in the process.

For the Pilates freaks: We create our healthy belly and back by articulating our spine in either concentric or eccentric contraction of our deep muscle corset system in closed kinetic chain 😉 Now for the practice …

Starting position

Hug a large exercise ball. Sit upright on the box, stretching your upper body vertically out from your pelvis to counteract gravity and the extension of your legs, which are stretched out from the pelvis in a horizontal position.

The procedure

Breathe in to prepare yourself. Breathe out and activate the ABC principle
A – Power Engine
B – Shoulder girdle
C – Chin to chest.
You repeat this principle continuously, rolling your pelvis and spine sequentially on the box. Inhale reflexively – let your inhale come as a result of your thorough exhalation. Exhale and roll back up using the ABC principle. Repeat the exercise 7 times. To practise the exercise, watch the video right here.

The Coaching Keys

Use our coaching keys to help you perform the Short Box Series round with ball. Say them and visualise them …

– I stretch my legs while I roll down.
– I avoid sinking prematurely into my chest while rolling downwards.
– I maintain my power engine while rolling in both directions.
– I roll from my pelvis and not from my head.

Practice the coaching keys with the video. Because mental training is really valuable and should not be underestimated!

On body awareness

What do we feel in the round back short box exercise? We feel a coming together – a “coiling” – of the inner thighs, the gluteal muscles and the chest area.

Why the ball?

The purpose of the ball in the round version of the exercise is manifold. The ball

  • supports our kinaesthetic perception in order to support a letting go in the back.
  • makes it easier to ground the pelvis through the pubic bone.
  • supports a deeper shortening (concentric) contraction of the abdominal wall and
  • is a countermeasure to the downward-pulling force of gravity.

Short Box Series Pilates Equipment Reformer Exercise Kinesthetic Perception Training Optimisation Body Awareness

These functions are reinforced by the stability concept of the closed kinetic chain. This means nothing other than that our limbs rest on a solid surface during movement. This provides stability because it gives our body security.

In addition, the ball helps us to thoroughly anchor our upper body to the floor. This prevents negative work in the shoulder joint and favours positive work in the shoulder girdle. Jejeje!

Try it & fly with it!

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