Extension Exercise Progression
Folks this is for my Pilates Tribe, but if you feel you’re up to it…………………… but be careful. It’s not as easy as it looks. Remember you’re responsible for your body.
For all my Pilates Tribe; you’re now feeling pleased with yourself because you’ve nailed Breaststroke Preps 1, 2, 3. If you’ve truly mastered those fundamental, but vitally important exercises, crack on with this little beauty; but only if you’ve done it previously under my supervision. if you haven’t? Well…..it would be like a middle-aged man trying to trim his nasal hairs with a Flymo. Potentially dangerous but would look somewhat spectacular on YouTube: probably go viral. Bright colours normally do.
Set-up
Note the position of my arms, if you were observing me from above I’d form a quasi ‘W’ shape with my head being the centre of the ‘W.’ My lower back is in ‘neutral’ which means my pelvic wings and pubis which I commonly refer to as the Pelvic Triangle is flat to the mat. My forearms, at this stage, are also flat on the mat, my legs are hip distance apart and my toes are pointed. My head is also in line with the Spine. Basically, I’m in the same set up as in Breast Stroke 1. But you knew that already didn’t you?
Tighten your Butt
You’ll see your’s truly extending my arms out on the second phase of the movement. That could create chaos for your lower back if you’ve not prepared for it and the pelvis tilts forward creating an excessive back arch. Especially as the weight of the arms is extended out in front as the upper part of the body comes off the mat. So not only will you tighten you abdominals but I strongly suggest you squeeze your butt: bigtime.
Tighten your Legs
It may also help to squeeze all your leg muscles, to switch on the hamstrings, if you still find your pelvis is tilting forward onto the mat and your back feels overly tight or painful. I’ll bung in a diagram of the lower back so you can see the facet joints which could be jamming together if your technique is poor.
Prepare to Move
From this starting position, inhale through the nose and feel the breath ‘percolate’ into the back and sides of the ribcage as it expands 3 dimensionally. If you get this right it feels like your belly is beginning to push gently into the mat. I know some Pilates instructors don’t teach this but science tells us that this type of breathing engages the diaphragm which greatly aids spinal stability. So there!
First Movement Phase
Now that I’ve taken a suitably deep breath. I extend my upper back of the floor, into a ‘low hover position’ as I extend my arms; whilst exhaling strongly through pursed lips. Note, I’ve got an arm angle of 135 degrees (taken from the side of the trunk). This gives me the optimal angle for stabilising my shoulders. If your shoulders are acting like earrings you’re doing it wrong. Think of your shoulders being as wide as possible as you trap large oranges under your armpit. That’ll nail it hopefully. By the way, it’s your armpits so choose other suitable fruit if you want.
Head & Spinal Position
Notice how my head is in line with my spine when I reach the ‘low hover position’. Keep it there, don’t crank it backward: it hurts if you do. What I’m aiming for is my Spinal Erectors, the muscles that straighten out the spine, in this case, the upper spine which is curved forward, to be engaged. Don’t forget you’ve already got your butt (gluteals) ‘fired up.’ We’ve now got an excellent Posterior Chain exercise (see previous blogs). For more information on muscles engaged in standard Pilates exercises, I strongly recommend Pilates Anatomy by Rael Iscowitz and Karen Cllppinger. After all, Xmas is coming.
Second Movement Phase
Coming back and into even further extension keeping all the previously mentioned muscles tight: butt, etc. We now really hit the Spinal Erectors to full effect. I breathe in through the nose, once again concentrating on 3-dimensional diaphragmatic breathing; as I sweep my arms- as widely as possible- backward towards my thighs with my palms facing inwards. This movement is initiated by me gently lifting my breast bone whilst keeping my bottom rib firmly positioned on the floor. I visualise that there’s a string connected to my breastbone that is pulling my chest forward. We now have the classic ‘Ski Slope’ upper back; with a continuous curve of the upper spine and neck area. Your upper spinal muscles should be ‘screaming’. However, your lower back should be stabilised and pain-free so squeeze that butt!!
Continuation
I then continue for between 5-8 repetitions sweeping backward and forwards from a Breaststroke Prep 1 to 2 body position (BP1 & 2) with the weight of my arms and my upper body being raised (BP3) and lowered to a BP2 position. Thus creating a strong stimulus for my Spinal Erectors to engage. Incidentally, for all you gym fiends, this is an excellent supplementary exercise to Planks, Squats and Deadlifts. Particularly if you need to train a more neutral spine in those exercises. Enjoy!
Top Tips
- Do not rush; build up to 5 reps slowly at first until your technique is perfect.
- Three-dimensional breathing is essential especially as your rib cage expansion is restricted by being in the Prone ( face down lying) position.
- If you’ve had any back issues in the past, get clearance from your GP before performing this exercise: don’t be daft.
- Only perform at least 2+ hrs after a meal.
- If you’re an older dude come up off the mat slowly after performing this exercise because of the risk of fainting.
- Always finish with a shell stretch.
