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Kimberly: Welcome to the Pilates on fifth video Podcast, I am Kimberly.
Katherine: And I am Katherine.
Kimberly: Today’s exercise is elbow scoop single leg stretch. So we do the elbow scoop one time before with toe taps and today will do this with single leg stretch. So first you want to sit tall and sit bones and your hands are slightly behind you, then on the exhale really pull in the abs and roll back of your sit bones. And lower yourself to the others. Now the key here is not too collapse. It’s too much of things to traction so you are lengthening your pelvis away from your rib cage at the same time that you’re closing the distance between the hip bone and ribs. So there’s a lengthening in the back, but a nice closer in the front for support.
And she just demonstrate now, do that again to that, yes don’t like your neck is support you really want to push your elbows in to the mat so that you can feel your neck and head lengthening out, so this should not be rely, this is not you’re watching TV position this is your I am really using my abs to lengthen my spine, that inside which I can inhale to prepare on the exhale prepare one knee upon the table top. And the other knee up on the table top, take it stays something is funny apparently, and then we’ll bend the like reach the right leg out exhale reach, and inhale coming, and exhale reach and inhale, and now what you can do here is exhale reach and go all the way down from the little my hamstrings and in inhale in and exhale reach to make Is harder we can switch the breathe, so will do.
Inhale and inhale and exhale and exhale and now how she is stopping in 90 degree inhale and exhale and actually goes on this is thinking of scooping her ribs more and more and nothing changes here. And exhale some thing is very funny about this single leg stretches today. And let’s bend both knees and put one foot down and in the other you wouldn’t be in an A plus but the laughter makes it to B plus, and that is the Pilates on fifth video podcast for today single leg stretch in the elbow scoop.
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