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Bottom lift with extension

Focus: Individual movement of the spinal segments to improve proprioception, flexibility and strength of the vertebral column with a focus on the deep back line and midline with hip dissociation and proprioceptive challenge Set up: Light to medium load Springs 1 - 3 springs Footbar regular Headrest down Repetitions: 8 - 10 Set up body position: Neutral pelvis and neutral spine Laying supine on the carriage with the balls of the feet on the footbar, feet and legs parallel and hip distance apart Arms at the sides of the body, pressing into the carriage The carriage is at the stopper or as close to the stopper that the body can maintain neutral position Muscle focus: Abdominals Hamstrings Glutes Triceps Deep midline Movement focus: Segmental movement of the vertebrae with hip disassociation Breath/movement process: Inhale articulate the spine from the sacrum to the thoracic spine, sequentially peeling the spine away from the carriage one segment at a time while keeping the carriage still Exhale press the carriage out with the legs until the legs are extended, maintaining the high neutral body position of the torso Inhale pull the carriage back in with the legs maintaining the high neutral body position of the torso until the carriage is back to the stopper or as close to the stopper as possible without changing the body shape Exhale repeat the process of pressing the carriage out Inhale repeat the process of pulling the carriage in Repeat 6 - 10 times Exhale re articulate the spine back into the carriage sequentially imprinting one segment at a time from the top to the bottom of the spine until the body is back to the beginning, in a neutral position Cues/tips: Don’t let the carriage move away from the stopper throughout the exercise Feel like you are dragging the heels to the sitz bones to keep the hamstrings activated and the carriage Tilt the pubic bone towards the belly button to initiate the pelvic tilt at the beginning and end of the articulation Feel like you are sliding the sitz bones towards the back of the knee fold to keep the spine long and the deep abdominals connected Press the arms into the carriage to activate the triceps and support the body Keep the head heavy on the head rest the entire time Feel the collar bones opening wide Avoid coming up so high that you are on the neck. Only come up to the shoulder blades At the tip of the bridge the body is in a high position neutral It should look like the ribs and pelvis stays connected (bottom ribs and ASIS) Feel like there is a string pulling from the low ribs to the ASIS (headlights) to prevent over extension of the spine Pre pilates/mat exercises: Bridge Single leg kick with bridge Progressions: Lighter load/no springs Single leg Modifications/regressions: Bottom lift Reduce range of leg movement in the push out phase Reduce repetitions Considerations: Osteoporosis Spinal injury Acute spinal pain Knee pathology/pain