Video - Exercise on the Reformer - The Coordination

https://www.youtube.com/watch?v=sQPHUIj4pBI&t=8s

The Coordination - Exercise performed on Reformer 

The objectives :

- Coordination of movement - Activation of the Power House (abdominal muscles) and breathing.

The benefits :

- Improves coordination in general,

- Strengthens the power house (abdominal muscles)

Attention :

- Maintain tension in the ropes,

- Elbows closed and glued to each side of the body

- Align the head and spine so that there is no tension in the cervical vertebrae

- Hips well aligned with knees when returning to the original Table Top position

- Do not open the legs more than hip width apart.

Contraindications : 

- Cervical hernias - Inguinal hernias 

Lying on the Reformer - Head resting on the headrest in the up position - Hands in the handles, arms stretched towards the ceiling - Legs in Table Top. On the inhale, connect the core (Power Houuse - Abdominals) - Stretch arms forward, joined legs stretched, feet pointed and raise shoulders (head aligned with spine). Stay on the inhale keeping the centre connected - Open and close the legs to hip width. On the exhale, engage the centre more (Ab Scoop - Abdominals) - bring the legs back into Table Top, lower the elbows onto the cart and then the head onto the headrest. 3 to 5 times.