March MATness Day 9: Rocker With Open Legs

[ChannelRunner2]

Ready for another challenge? March 9th brings us the Open Leg Rocker (as it is more often known). It’s a bit like Rolling like a Ball – “just” with straight legs. Yes. Of course, you can modify! In fact, you could just do Rolling like a Ball again. Or you can (try to) go into Pose 3 (in Joe's photos) and balance. Or keep your legs bend (lower legs parallel to the floor) in Pose 3 and then maybe try straightening one leg at a time while you balance.

Andrea Maida explains: “A more challenging massage – if you can get it – requiring even more length along the entire back of the body. Oh and some balance and control aspects upping the ante as well.” (via pilatesandrea.com/on-the-or... ).

If you need to warm-up, do at least The Hundred. Then repeat this exercise 6 times.

Follow Joe’s instructions from the excerpt from Return to Life. Remember, according to John Steele, Joe encouraged his students to modify. Especially with this exercise, it’s important to listen to your body and do what feels right for your body today.

Instructions from Online Pilates Classes – suggestions for modifications start around 03:14: youtu.be/x2-0JqTBi1Q(Not working as expected?)

You can read more about the exercise and written instructions at the OPC page for it: onlinepilatesclasses.com/pi...

Another set of instructions from the Pilates Lesson Plan, including a video, are here: georgewatts.org/lesson-plan...

(via pilateslessonplans.co.uk/fr... )

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If you’re struggling with this exercise, check out this video from Andrea Maida:

youtu.be/57kLmpVt7IA(Not working as expected?)

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Standing variations for exercises 6-10: instagram.com/reel/CYUfi6Nh...

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Photo from Return to Life as published by Presentation Dynamics. Photos are far better reproduced in the paperback published by the Pilates Method Alliance in 2010, which isn’t available electronically. (See this post for the title page: healthunlocked.com/strength... )

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★ Our March MATness summary page: healthunlocked.com/strength... ★

[Sunshine908]

Well thank goodness for the standing variation, is all I can say! 😃 Oh and, per your suggestion earlier in this series, I did this with the wall behind me (although not touching the wall) so that I wasn't worried about falling backwards.

[dijep 30D Graduate]

Another one ending in laughing. I can can get in the V shape holding my shins and rock back but then I'm stuck on my back 😂😂 Using momentum I can eventually get back but I'm pretty sure that's not what I'm supposed to do. Fun trying though.

[ChannelRunner2 in reply to dijep]

This is one of the exercises I also still have a lot of problems with! Keeping my legs and arms straight seems to be almost impossible. And, yes, I, too, often break down laughing.

I do somehow come up again, though I am not quite sure what muscles I use to do that. It seems like it's more the hamstrings than the abs (they help me balance - or not...).

[dijep 30D Graduate in reply to ChannelRunner2]

The position seems similar to "boat" in yoga which I used to hate but I like it now. I'm going to think of it was a rocking boat ⛵😊 Although mine might be more a capsized boat 😂

[CBDB Administrator Graduate Gold]

🚣‍♀️ yes, I was thinking boat! dijep

Well done all! Sunshine908 dijep ChannelRunner2

Still have to do mine. I think it works better for me when I let 2 or 3 gather up and then I can dedicate an hour to it. I can also peruse all the videos then ahead of trying out modifications.

At the moment, I do them after rowing, which is not ideal as every time I have an intensive rowing session with loads of sprints, I just about do my stretches but then collapse in exhaustion.

So these rockets are planned for later today, together with Corckscrew. All videos already watched, so just the simple act of doing them left! 🤣🤣

[ChannelRunner2]

For all of you who like the yoga boat pose, you'll like March 21st - the Teaser... 😉 (and, yea, I've wondered if the name has anything to do with being teased... who knows!)