Video - Reformer Exercise - Rowing Series - From the Hips

https://www.youtube.com/watch?v=KVSSYuaw0t0

Reformer Exercise - Rowing Series - From the Hips

The objectives :

- Axial elongation - Scapular and pelvic stabilisation.

The benefits .

- Hamstring stretch

- Strengthening of the shoulders

- Axial elongation

- Pelvic girdle stabilisation.

Attention .

- Separating the ribs from the iliac crests 

The iliac crest is the upper part of the coxal bone, or iliac bone. Located in the pelvic girdle (1), it is an even bone consisting of three bones fused together (2):

• The ilium which forms the upper part of the hip bone.
• The pubis, which refers to the anterior-inferior part.
• The ischium, which corresponds to the posterior-inferior part.

Space between chin and sternum

- Slide the shoulder blades towards the lower back

- Do not lose the elongation of the spine

- Bending the torso sufficiently towards the thighs

- Do not stretch your hands behind the shoulder line

Contraindications .

- Be careful with osteoporosis and herniated discs

Shoulder injuries or pathologies: Reduce the range of motion or pull and bend the elbows only. 

- 

Sitting on the Reformer - Pelvis resting on the shoulder rests - Legs stretched and crossed - Feet pointed. Arms bent on either side of the ribs, handles in hands, palms facing each other. On the exhale, connect the centre by digging in the abdominals (Transverse - deepest abdominal) - slide the but on the cart by bringing the chest towards the thighs On the inhale, keep the centre connected (abdominals) - stretch the arms towards the ceiling, neutral position at the lumbar level. Do not arch the back. On the exhale, deepen the centre (Ab Sccop) - open the arms on both sides, On the inhale, keep the centre connected (abdominals) - bring the arms back to the starting position. 3 to 5 times.