Short Box Series Part 2

pilates reformer short box serie Rückenprobleme Bauchmuskeln stärken

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Did you ever wonder whether the straight back in a military drill or in one’s state of arrogance are the same as the one Pilates propagates? They seem to be the same but there is a crucial difference.

The “military back” and the “Pilates back”, actually, have 2 diametrically opposed effects on our backs. The former tightens and weakens the muscles of our backs, whereas the latter brings our backs “back to life”.

Especially useful in releasing the tenseness in the muscles of our backs and at the same time strengthening our bellies are the exercises of the Pilates short box series.

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Revive your back with the short box series[/x_custom_headline][cs_text class=”cs-ta-justify”]The assisted Short Box Series Pt. 2 – Straight Back with Stick can help because it is a way of eliminating 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.
[/cs_text][x_image type=”none” src=”” alt=”short box pilates reformer serie kinästhetische wahrnehmung” 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;”]So, let us get to how we can help our bellies and backs[/x_custom_headline][cs_text class=”cs-ta-justify”]

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 away from each other without any additional movement in our arms or legs.
So, we create our healthy belly and back through the articulation of our spine by way of a 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_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Starting position[/x_custom_headline][cs_text class=”cs-ta-justify”]Place a stick between your hands and extend your arms. Sit upright on the box, extend your torso out of the pelvis vertically 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 class=”cs-ta-justify”]Apply the ABC principle
A – power engine
B – shoulder girdle
C – 7th cervical spine
in order to lift and lengthen your torso backwards while you inhale. Wait, listen. Exhale joyfully while you maintain the work of the ABC principle to return to starting position.[/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 class=”cs-ta-left”]

Put the following thoughts in your head while you do this exercise

• I lead by grounding my pelvis unto the box and lifting my torso out of the pelvis.
• I keep lengthening my legs as I move backwards.
• I avoid sinking into my chest and lower back.
• I keep my power engine activated when moving in both directions.

[/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 class=”cs-ta-justify”]You will experience a convolution – coming together – in the inside of your thighs and glutes, and a feeling of bracing at the base of the frontal part of your rib cage.[/cs_text][x_image type=”none” src=”” alt=”short box pilates reformer serie kinästhetische wahrnehmung” 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 stick, you ask yourself.
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In the straight version of the exercise presented today, the purpose of the ball is manyfold. The stick provides for

• kinaesthetic awareness in order to facilitate the vertical thrust.
• a grounding of the shoulders in order to inhibit an overwork in the upper trapezius.
• a deeper lengthening (eccentric) contraction of the 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 will give your body a feeling of security. Now, it’ s up to you!

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Try it & fly with it!


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