Exercise of the week

Saw targets internal & external obliques for spinal rotation; rectus abdominis and obliques to initiate flexion of spine; erector spinae to initiate roll-up STARTING POSITION Begin seated upright, with pelvis and spine in neutral. Keep your legs long and abducted slightly wider than shoulder-distance apart. Reach arms out to the side with your palms forward. EXERCISE 1. INHALE rotate your spine around a vertical axis, ensuring that your pelvis is still and arms are reaching out to the corners of your Mat. EXHALE articulate your spine into flexion beginning with your head. Reach front arm towards your baby toe as your back arm medially rotates reaching towards the back corner of the Mat. Remember to keep eyes down and your pelvis vertical. INHALE slowly roll-up through the spine and sequentially articulate out of flexion from your tailbone in order to reestablish a vertical position again. Complete the movement by reaching your back arm behind and stabilizing scapulae. EXHALE rotate your spine to face forward. Rotate your back arm laterally with palms facing forward on the return to starting position. Repeat on other side. Complete 3-5 repetitions each way. MODIFICATION For those with tightness in lower back, hamstrings and/or hip flexors try this exercise while seated on a foam cushion or platform extender. This exercise is excerpted from the Comprehensive Matwork Manual. Find more exercises in the STOTT PILATES teaching manual library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire. Three titles are also available in Japanese, French and Spanish.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury. If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise. STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind so the creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual. Any liability, loss or damage in conjunction with any use of this program, including but not limited to any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.