Pilates exercises explained
Rocking
"Rocking," which means swinging, stretches all the muscles in the front of the body and strengthens the muscles in the back of the body.
In order to do this exercise properly, it takes a lot of groundwork. "One Leg Kick", "Swan Dive", "Swan Dive Rock" are among the preparatory exercises here.
Exercise description
In the prone position we clasp the ankles with the hands from the outside and pull the heels as close as possible to the buttocks. The pubic bone and hips remain on the mat. Gaze is directed toward the mat.
Inhaling, we press the feet into the hands and lift the thighs, head, shoulders and torso off the mat.
On the exhalation we return to the starting position. This is repeated 3 times to optimally prepare for the swing.
After the next inhalation we stay in the arc and in the exhalation we shift the body weight so that the legs lift a little more off the mat and we thereby rock forward. In the inhalation we press the feet into the hands and rock back.
After rocking a few times, we return to the starting position and once again pull the heels to the buttocks, without lifting the hips and pubic bone.
After 5 to 8 times swinging into the Shell Stretch Change position.
Frequently asked questions
What if I'm already struggling to embrace the jump joints when I get started?
This exercise should really only be done when there is enough strength, flexibility and good body control.
Pro Tip From Maria
Pressing the feet into the hands is quite important to activate the stabilizing chain.
If you have problems in the spine, the exercise should not be performed.
Video with the brief explanation of the Pilates exercise Rocking
Most common errors
Head swings along.
The counter-pressing of the feet into the hands is often forgotten or diminishes during the rocking.
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