Describe the concept of "center"
The concept of center can have very different meanings in accordance
with various disciplines. In Pilates, the center is generally viewed as the
core of the body, for some practitioners it also has an esoteric connotation
and is referred to as the powerho...
simultaneously pulling up the back of the pelvis with the spinal extensors,
pressing the sacrum into the mat, or reaching the sits bones away from the
back of the ribcage can help you achieve this desired bracing.
Pull up your lower back: Sometimes, pulling the lower attachment of the spinal extensors
upward is used to encourage extension of the lumbar spine in exercises that require a full
arching of the spine. This cue is more commonly used to prevent or limit a posterior pelvic tilt
and excessive flexion of the lumbar spine in sitting exercises or to help achieve a neutral
position of the pelvis with bracing.
Sit Tall: Think of lifting the upper back and the area of the head just behind the ears toward
the ceiling, with the weight of the trunk right over the site bone. Anatomically, slight use of the
upper back extensors balanced with the abdominals can produce the desired lift in the
thoracic cavity without rib-leading. This co-contraction provides deep segmental support to the
lower spine and encourages the maintenance of some of the natural lumbar curve.
What are the primary muscles movers for spinal extension?
Erector Spinae: spinal, longissimus, and iliocostalis
Name the primary muscles for hip extension
Gluteus Maximus
Hamstrings: semitendinous, semimembranosus, and biceps femoris
Describe the difference between an agonist and an antagonist muscle
Agonist (Mover): is a muscle that produces the desired movement at any
given joint. Movers can be subdivided further into prim ary and secondary
Master01 | September, 2024/2025 | Latest update
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