Katherine: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video Podcast. I am Katherine.
Kimberly: I am Kimberly.
Katherine: Today's exercise is Glider. So you will lie thrown, this is very similar to some of our other extension exercises with the slight variation in the arms. So, you want to make sure that your legs are squeezing together unless you find discomfort in the lower back and then you can separate them slightly, but we don't want them fully abducted here and then the arms will be reaching out to this side here. So, now we are on a raised mat, so it is a little bit awkward. So just press them as much as possible that is just fine. Inhale to prepare, on the exhale keeping the legs down, lift the head and shoulders off the mat lifting up and you only want to lift into thoracic extension, you don't want the bottom rib to come up here. Inhale to stay and then exhale coming down.
So, you will notice there is a little bit more work in the mid traps and around the waist in this exercise. Inhale exhale lifting up, notice how she is keeping a nice long line between the thoracic spine and cervical spine getting -- right inhale and exhale coming down. Now, to make this a little bit harder you can move the arms as well.
So, she can inhale to prepare exhale, lift up. On the inhale she first reaches her finger tips to her toes, right here. That was your inhale exhale we see her back to the side, take a little bit of inhale here and then exhale reach the arms overhead, a little bit harder, make sure that you don't get all up in your upper trap, reach the arms up to the side and then exhale, relaxing down.
And of course the whole time you really want to be pulling the abdominal muscles -- you can relax your arms completely, you really want to be pulling the abdominal muscles in and out to protect the lower back and when you finish, you can press back into a nice lower back stretch to release those muscles. So, you will be working the Erector Spinae of the back as well as opposed to the Erector Spinae of the abs. But, you know what I mean.
Anyway so that was the Glider. If you would like more information on our New York studio Pilates on Fifth or our certification program, the Pilates Academy International or our new website ultimatepilatesworkout.com please log on to pilatesonfifth.com or ultimatepilatesworkout.com which features lots and lots of free, free, free, really free full length workouts. Thank you.
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