Short Box Series Part 1

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

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A great way to keep our belly alive, and at the same time give our back a break because a dead belly leads to a lazy back and a lazy back, unfortunately, leads to back problems.

The assisted Short Box Series Round with a Ball (part 1 of the Short Box Series on the reformer) helps us to revive our belly. We can eliminate a flabby and sagging belly that comes from sagging into the chair or couch while watching TV, working on the computer or playing video games. So, …

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]How we can help our bellies and backs[/x_custom_headline][cs_text]All we need to do, is to move our vertebrae segmentally by using our deep muscle organization in order to bring the 2 parts of our torso (our chest and pelvis) towards or away from each other without any additional movement in our arms and legs. So, we create our healthy belly and back through the articulation of our spine by way of a shortening (concentric) and lengthening (eccentric) contraction of our deep muscles corset system in a closed-kinetic chain concept.
Enough theory, let us get it done.
[/cs_text][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/05/short-box-2_web.jpg” alt=”short box pilates reformer series kinesthetic awareness” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Our starting position[/x_custom_headline][cs_text]Embrace an exercise ball on your chest. Sit upright on the box, extend your torso vertically out of your pelvis to counteract your horizontally extended legs and the force of gravity.
[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The procedure[/x_custom_headline][cs_text]

Breathe in to prepare. Then as you breathe out activate the ABC principle
A – power engine
B – shoulder girdle
C – chin to chest.
Use this principle to roll your pelvis and spine sequentially down to the box. Then breathe in reflexively – let the breath come in as a result of your thorough exhalation – and roll up.

[/cs_text][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The coaching keys[/x_custom_headline][cs_text]

Put the following in your head while doing the Short Box Round

• I keep lengthening my legs as I roll down.
• I avoid sinking into my chest prematurely as I roll down.
• I keep my power engine activated when rolling in both directions.
• I lead with my pelvis not with my head.

Why not use the video to practice the coaching keys before you dive into doing the exercise yourself?

And last but one but not least …

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Where to feel the exercise?[/x_custom_headline][cs_text]
[/cs_text][cs_text]You will experience a convolution – coming together – in the inside of your thighs, glutes and your ribcage area.[/cs_text][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/05/short-box-1_web.jpg” alt=”short box pilates reformer series kinesthetic awareness” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Why the use of the ball?
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In the round version of the exercise presented today, the purpose of the ball is manyfold. The ball provides for

• kinaesthetic awareness in order to facilitate the release of your back.
• a grounding of your pelvis via your pubic bone.
• a deeper shortening (concentric) contraction of your abdominal wall and
• a counteraction to the downforce of gravity.

All this is further enhanced through the use of the closed kinetic chain concept of stability, where your extremities are connected to a fixed surface during the movement, which gives your body a feeling of security.

Additionally, using the ball as a learning kinaesthetic prop helps you to anchor your torso towards the ground to inhibit a negative work in your shoulder joint, and to facilitate a positive work in your shoulder girdle.

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Try it & fly with it!

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Why not try the exercise once with and without the ball and experience the difference in your shoulder girdle. What do you feel? Let us know. We love to hear from you.

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