The Rocker in Pilates

Video Transcript

"So our next stretch is a good stretch for the shoulders so Alex is going to bend his knees and grab on to the outside of his ankles. From here he is going to take a deep inhale and exhale trying to kick your legs and straighten your legs all the way. From here it will pull and stretch the tops of your shoulders. Take a deep inhale here and then exhale lower all the way down and we are going to do it one more time. Kick your knees back, grab on to the outsides of your ankles, take a deep inhale and stretch those legs as long as you can. Try to get the other body off that mat and then exhale and lower all the way down. For the rocker you are going to bend your legs, grab on to the backs of your feet, take a deep inhale and you are going to stretch all the way up. You are going to use your exhale to advance further and rock all the way back. There is another angle of the rocker and it is actually done with a partner so from here Carrie is going to pull Alex back and he is actually going to rock forward and back so he gets a good stretch. Once you feel comfortable you can actually start doing this on your own and then lower all the way down. That was another angle of the rocker. Our next exercise is going to be the inner thigh wall stretch."