Balanced Body Contrology Manual page 22

THE ELEPHANT
Reps: 8 - 10
Apparatus Set-Up:
Springs: 2
Footbar: Up
Headrest: Up
Precautions:
Hip issues, inversion issues, low blood pressure - please consult a
physician before performing this exercise.
Skills needed to perform exercise:
None.
Starting Position (Figure A)
» Place hands on the footbar with thumbs and forefingers on
the same side of the bar (Caution - Do not pull up on the bar.)
» Carefully step onto the reformer and place the heels in front
of the shoulder blocks. Allow heels to settle into the carriage
recesses
» Bring the back into an even C-Curve or round back position
» Stretch the feet long and lift the toes
Focus
» Strengthen and stabilize the center
» Work the hip
» Stretch the back of the body
Movement Sequence (Figures B and C)
» Stabilize the upper body into the footbar
» Carefully press the carriage out about three inches from the
hip without changing the spine position
» Pull the center in and up, lengthen through the heels, and
return the carriage home
Variations
» More petite students may have to bring the heels forward on
the carriage to obtain the correct position
» Advanced variation - bring one leg to the back
Safety Precautions
» Make sure the footbar support is resting against the frame
» Thumbs and forefingers must be together over the footbar
» Do not pull up on the bar
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SKILL LEVEL - BEGINNING
Figure A
Figure B
Figure C