This is actually one of my favorite exercises. It combines overhead with a lower spine massage and comes with oodles of modification options. And if you have a Pilates Mat, you can hold onto its corners or maybe even the attached handles (see the OPC video).
Andrea Maida explains: “Stretching the back of the body in a new way, along the sides and with rotation.” She sees tomorrows The Saw as part of a set with today’s (via pilatesandrea.com/on-the-or... ).
If you need to warm-up, do at least The Hundred. Then repeat this exercise 3 times in each direction.
Follow Joe’s instructions from the excerpt from Return to Life. Remember to listen to your body (and Joe) and modify, modify, modify. Since this is a more challenging exercise, check in with what your body wants and needs today. Maybe you return to the hip lifts of the Roll Over. Or you wait until tomorrow to get your body stretched out similarly with The Saw.
Instructions from Online Pilates Classes – suggestions for modifications start around 02:00: youtu.be/MZoj2FqYdDY
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... )
A step-by-step guide with text and pictures is here: wikihow.fitness/Do-the-Cork...
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... ★
