Related Manuals for Balanced Body Duet
Summary of Contents for Balanced Body Duet
- Page 1 Duet ™ Roller Assembly System PARTS LIST » Duet headrest (1) » Duet strap (1) » Rubber feet (4) (Foam rollers not included) Contact Us 1-800-PILATES | +1-916-388-2838 pilates.com | info@pilates.com 400-405 | 07.02.18...
- Page 2 2. Next slide the long side of the A cleaning wipe is included with your strap through the metal loop. Duet. Use it to wipe clean each of the four recessed circles on the back side of the Duet headrest. Let dry completely.
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Page 3: Starting Position
I. Supine Series – Rollers Together, Headrest Flat A. ABDOMINAL CURL WITH TWIST Starting Position Lay supine with your hips on the rollers and head on the headrest. Allow your torso to be equally weighted into both rollers. Place hands behind head with elbows wide and fingers lightly touching back of head. - Page 4 B. SINGLE ROLLER ROLLBACK Starting Position Sit at edge of roller, with sit bones equally weighted (one on each roller), spine vertical, and arms parallel to each other in a forward reach. Movement Sequence Inhale: Create length through your spine. Exhale: Tilt your pelvis posteriorly and roll back towards your waistline.
- Page 5 C. UNILATERAL BRIDGE Starting Position Lay supine with your hips on the rollers and head placed on the headrest. Allow your torso to be equally weighted into both rollers. Place hands behind head with elbows wide and fingers lightly touching back of head. Movement Sequence Inhale: Create length through your spine.
- Page 6 II. Prone Series – Rollers Together, Headrest Flat A. SWIMMING Starting Position Lie prone with chest, hips and thighs on rollers. Knees are off the edge of rollers, feet are plantar-flexed. Arms in wide, overhead “V.” Use headrest to support the forehead in neutral spine.
- Page 7 B. SWAN Starting Position Lie prone with chest, hips and thighs on rollers. Knees are off the edge of rollers, feet are dorsi-flexed. Elbows bent, hands placed beneath shoulders. Use headrest to support the forehead in neutral position. Movement Sequence Inhale: Create length through your spine.
- Page 8 III. Seated Series – Rollers Apart, Headrest Separating A. SPINE STRETCH Starting Position Seated on top of the rollers with legs apart in a “V,” pressing into rollers and arms in a parallel forward position. Use headrest as a wedge to keep the two rollers separated.
- Page 9 B. SAW Starting Position Seated on top of the rollers with legs apart in a “V,” pressing into rollers and arms in a “T” position. Movement Sequence Inhale: Create length through your spine. Exhale: Rotate your spine to the right, keeping your hips equally weighted. Inhale: Lengthen spine.
- Page 10 C. ROLLING LIKE A BALL Starting Position Seated with sacrum between rollers with legs bent into “rolling like a ball” position. Movement Sequence Inhale: Create space through your back body. Exhale: Tilt pelvis posteriorly and roll back to the edge of your balance point. Inhale: Breathe into your back.
- Page 11 IV. Side Line Series – Rollers Together, Headrest Flat A. SIDE KICKS ON TOP Starting Position Lie on left side with ribs, hips and thigh nestled between rollers. Left hand is behind head. Right arm can be on the floor for balance or behind head. Left leg is bent at 90 degrees for stability.
- Page 12 B. SIDE MERMAID Starting Position Lie on left side with ribs, hips and thigh nestled between rollers. Left hand is extended out with palm flat on floor. Right arm is lengthened along right sideline. Left leg is bent at 90 degrees for stability. Right leg extends at hip height.