Merrithew Reformer PROFESSIONAL-Serie Gebrauchsanleitung Seite 19

3. MEDIALLY ROTATED
footbar position #1, 2 springs, headrest adjusted for individual
STARTING POSITION
Supine, pelvis and spine neutral. Feet in straps, legs medially rotated
with knees flexed somewhat and ankles dorsiflexed, so that knees
and toes are touching (avoid exaggerating rotation at ankles by
inverting feet). Arms long by sides of body, palms down.
EXERCISE
To prepare, inhale...
keep legs medially rotated and press feet into straps,
EXHALE
extending knees to move carriage out; allow knees to
come apart but toes remain touching, ankles dorsiflexed.
Simultaneously, imprint spine. Reach legs as low as imprint
can be maintained.
keep toes touching and flex knees until they
INHALE
touch, moving pelvis toward neutral as carriage returns.
Complete 10 repetitions.
May be done starting in and maintaining a neutral position
NOTE:
once strength is gained and ability demonstrated.
Medially Rotated
1. starting position
REFORMER INFORMATION FOR USE
ESSENCE [EXERCISES 1-3]
TARGET MUSCLES:
and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing
transversus; obliques concentrically to create imprint and stabilize
pelvis; obliques and multifidus to resist rotation; hip extensors and
quadriceps concentrically on press out, eccentrically on return;
vastus medialis and lateralis working to track patella properly
[1]
[2]
return; lateral rotators to maintain rotation at hip
[3]
STABILITY:
MOBILITY:
FOCUS [EXERCISES 1-3]
w
w
w
w
MODIFICATION [EXERCISES 1-2]
1. KEEP ANKLES DORSIFLEXED
Modification 1
2. extend knees
transversus abdominis to compress abdomen
adductors isometrically to maintain adduction
adductors concentrically on press out, eccentrically on
medial rotators to maintain rotation at hip
torso
hip and knee extension and flexion
use abdominals to maintain pelvic stability as legs extend
work both legs equally and simultaneously along center line
avoid 'locking' or overextending knees
keep sacrum area on carriage as knees flex
to simplify coordination.
keep dorsiflexion
3. flex knees
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