- Raise the head and torso into spinal extension
- Turning the arms outward activates the muscles between the shoulder blades…thus achieving better posture
- Keep the head in a straight line with the spine looking down
- A slight extension of the torso is ok
Avoid:
- Sudden changes or excessive arching of the lumbar spine
- Hyperextension of the head
Variations:
- Hands placed on the glutes
- One hand on the glute and the other abducted with the thumb pointing upward
- “Traffic cop” arms with torso lift
- From tabletop position: opposite arm leg
- and more…
And why do we prefer to execute this exercise on the T-BOW®???
▪️Consider the support of the hands on the lateral of the T-BOW®, to release the load on the back and/or to force a bit its extension.
▪️Place the hip higher or lower on the T-BOW® to overload more or less the lower or upper back muscles.
▪️The high reactivity of he T-BOW® and its very sensitive mat helps to better feel the tactile sensations of the hip for a more precise postural adjustment.
Photo credits Dionysis Tsipiras
Model Lilly Koutsandrea
Photo shooting for AthensTrainers & T-BOW®
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, Fascial Fitness Trainer, General Manager & Owner of AthensTrainers®
