Saturday, August 12, 2017

Rotation for thoracolumbar junction using Pilates Cadillac

Learn more about the benefits of this exercise at "Fill in the gap: where thoracic and lumbar spine meet"

SET UP: Sit on a Pilates Cadillac with a stability sling around your back at T12/L1. Use short yellow or blue springs. If your legs don’t reach the posts, use a foam roller to press your feet into.

PART 1: Rotate upper torso to the right and then left, keeping pelvis quiet. Do this 3-5 times.

PART 2: Roll off sitting bones and flex the lumbar spine while rotating the upper body to the right. Sit tall. Repeat left. And back up. Repeat 3-5 times.

MODIFICATION: If you don’t have a Pilates Cadillac, try this exercise with a Pilates Theraband. You may need to get creative for where to fasten it. Make sure it’s secure before starting this exercise.

Recommended Article:

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Rewarding yourself is deserved if you have done a good job. Reward yourself at each step along the way to help you reach your ultimate fitness goal. Treat yourself with a new outfit after reaching your goals. You could even reward yourself with a small portion of something you really love to eat, a tiny and tasty treat.

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