Merrithew PROFESSIONAL Serie Instrucciones De Uso página 18

EXERCISES
Bend & Stretch
1. PARALLEL
footbar position #1, 2 springs, headrest adjusted for individual
STARTING POSITION
Supine, pelvis and spine neutral. Feet in straps, legs parallel and
adducted with knees flexed and ankles dorsiflexed (keep feet just
above knees so straps do not rub). Arms long by sides of body,
palms down.
EXERCISE
To prepare, inhale...
keep inner thighs connected with legs parallel and press
EXHALE
feet into straps, extending knees to move carriage out.
Simultaneously, imprint, plantar flex ankles and gently
point toes. Reach legs as low as imprint can be maintained.
flex knees and hips and dorsiflex feet, moving pelvis
INHALE
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.
Parallel
1. starting position
Laterally Rotated
1. starting position
18 REFORMER INFORMATION FOR USE
2. LATERALLY ROTATED
footbar position #1, 2 springs, headrest adjusted for individual
STARTING POSITION
Supine, pelvis and spine neutral. Feet in straps, heels together,
toes apart. Legs laterally rotated with knees flexed and ankles
dorsiflexed. Arms long by sides of body, palms down.
EXERCISE
To prepare, inhale...
EXHALE
INHALE
Complete 10 repetitions.
NOTE:
once strength is gained and ability demonstrated.
2. extend knees
2. extend knees
keep heels connected and legs laterally rotated and
press feet into straps, extending knees to move carriage
out. Simultaneously, imprint, plantar flex ankles and
gently point toes. Reach legs as low as imprint can be
maintained.
keep heels connected, flex knees and hips and dorsiflex
feet, moving pelvis toward neutral as carriage returns.
May be done starting in and maintaining a neutral position
3. flex knees
3. flex knees