Pelvic Press with Band

  1. Begin with band above knees
  2. Lay down supine (face up)
  3. Bend knees, feet hip width apart
  4. Arms out to a “t” or by side
  5. PILATES STYLE
    1. Take two breaths to roll pelvis up; one to tilt pelvis towards navel and another to reach pelvis up towards ceiling and knees
    2. Take three breaths down to roll pelvis down; stretching each vertebra and disc as much as possible
  6. GLUTE ACTIVATION
    1. Press hips to ceiling without articulating spine
    2. Lower hips to floor without articulating spine
  7. PULSES
    1. Once hips are up pulse hips to ceiling

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