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Audrey's Pilates & Dance

Colleges

PILATES LARGE BARREL(Ladder Barrel)

Posted on December 31, 2019 at 8:05 PM

LARGE BARREL

Beginning Pilates System

This piece of equipment is great to introduce certain exercises that will later be done on the Reformer.

BALLET STRETCHES - FRONT

REPETITIONS: 3 times. Increasing the stretch with each repetition

INSTRUCTIONS:

0. Stand inside the Barrel pressing the sacrum against the back rung. Bring one leg up on top of the Barrel making sure you cross the leg in front of your body when lifting. Then pace this leg aligned with the center of your body.

  1. Ideally, your leg should be 90% in front of you.
  2. Your hands are holding the outermost top rungs, with the palms are facing front.
  3. Reach the body upward and then curl from the top of your head down and forward over your leg trying to bring your opposite cheek to the shinbone. Draw your “sitbones” to the floor.
  4. Roll back up to the upright position.
  5. Then arch up and backwards, sustaining the arching back but not hanging the head backwards.
  6. Return center.

VARIATIONWhile keeping both legs straight and hips squared, slide out over the Barrel, then draw back to center. 

TEACHING

Note: This front stretch can replace the TREE in the Short Box Series old this Barrel. (Not beginning)

  • Make sure the buttocks stay squared against the bar and you are standing with your hips directly over your heels.
  • The backbend is optional when doing the Front Stretch.

BALLET STRETCHES - FRONT WITH A BENT LEG

This exercise is good for opening tight hips.

REPETITIONS: 3 times. Increasing the stretch with each repetition

INSTRUCTIONS:

0. This stretch can follow the previous exercise. This time bend the leg on top of the Barrel, with the knee dropped out to the side and the ankle flat. Position this leg across the body.

  1. Pull the body up first, then curl forward over the leg hanging the crown of your head into the space by your knee.
  2. Return to the upright position.
  3. Then arch up and backwards, sustaining the arching back but not hanging the head backwards.
  4. Return center.

TEACHING

  • The pelvis stays squared against the back bar.
  • As your body stretches forward, try to relax your hip as much as possible. You will feel an increased stretch across the buttock.
  • Breathe naturally, exhaling into the stretch position to increase your stretch.

SWEDISH BAR STRETCH

This exercise is for the very stiff

REPETITIONS: 3 times. Increasing the stretch with each repetition

INSTRUCTIONS:

0. Face the ladder from the outside. Place your foot in the center of a rung at an appropriate height for your body. Hold on to the outermost rungs.

  1. Bend your knee drawing your hip to your heel.
  2. Keeping your hips squared, straighten your leg and draw your forehead to you knee.

THIGH STRETCH

REPETITIONS: 1 time on each leg

INSTRUCTIONS:

0. Stand inside the Barrel facing the ladder with your legs together and your knees touching.

  1. Bend one knee drawing the foot to your seat between the Barrel and your buttocks.
  2. Breathe naturally, exhaling into this position to increase the stretch of your quadriceps. Keep your knees together and use the abdominals to deepen the stretch.

Categories: Pilates , OCC