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Kimberley: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video podcast. I am Kimberley.
Katherine: And I am Katherine.
Kimberley: Today’s exercise is shoulder bridge using the Pilates ring. So, Kath will go ahead and lie supine with the knees bent and before you start using the ring, make sure you have a nice mutual Pilates with the abdominals pulling flat, shoulders are opened and arms are lengthened by your side on the mat. Now to get the ring between the knees, you have to ebb the legs from the feet, don’t just supine on the feet and open the knees because that’s lateral rotation.
Alright, so now we are squeezing the ring between our knees slightly not too much to start, inhale here with a nice long spine still in neutral, exhale maintained neutral and contracted gluteus and hamstrings to pick the pelvis up. We want one long line from shoulders out the knees, inhale to stay and exhale squeeze three times, two, three and inhale release, so you think further a little more, little more and release and one more time exhale, exhale, exhale, inhale release just a bit and keeping your shoulders like your hip flexors, you set the pelvis right down and that is shoulder bridge using the Pilates ring.
When you finish this exercise, it’s always nice to give your clients or allow them to stretch. If you like more information on our New York studio, Pilates on Fifth, on our teacher training program in the Pilates Academy International or any of our products, please log onto pilatesonfifth.com. Also be sure to checkout ultimatepilatesworkouts.com for free full-length Pilates mat workouts, some even using the ring. Thank you.
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