How To Teach Side Bend Joseph Pilates Exercise
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Position: 28 of 34
Previous Position: n/a
Next Position: Boomerang
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Abdominal strength. Shoulder stabilisation.
Precautions: Shoulder or neck tightness.
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The superpower of the Side Bend Pilates mat exercise is a FLEXIBLE SPINE. Why is a flexible spine such a great superpower to have?
I think this quote says it all...
"You're only as young as your spine."
If you feel old (lost range of motion in your back and keep discovering new aches and pains), the problem can almost certainly be traced to an inflexible spine.
And it gets even better...
A recent Japanese study showed that stretching the back reduces the sympathetic (fight-or-flight) limb of the nervous system, which makes you instantly feel relaxed.
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6 Teaching Steps For Side Bend Pilates Exercise
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Step 1: Sit
Sit sideways with legs bent to one side.
Step 2: Feet
Place the top foot in front of the bottom foot (or stacked one on the other).
Step 3: Hand
Place the supporting hand in line with the seated hip a few inches in front of the shoulder.
Step 4: Press
Press into the supporting hand.
Step 5: Legs Straight
Straighten your legs to lift the pelvis away from the mat, making a rainbow shape with the body.
Step 6: Return & Repeat
Return to the start and repeat.
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8 Top Teaching Tips For Side Bend Pilates Exercise
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Tip 1: Chest
Visualise opening the front of your chest.
Tip 2: Collarebones
Visualise the broadening of your collarbones.
Tip 3: Ears
Move your shoulders away from your ears.
Tip 4: Shoulder Blades
Rest your shoulder blades on your back as if you're wearing a superhero cape.
Tip 5: C Shape
As you bend imagine creating a C shape, where you feel like your ribs and hips are reaching away from each other before they bend to the side.
Tip 6: Spine
Lift your rib cage toward the ceiling, to create side (lateral) flexion of the spine.
Tip 7: Spinal Lateral Flexors
The main muscle targeted by a Side Bend is the spinal lateral flexors.
Tip 8: Later Flexion
The main movement of a Side Bend is lateral flexion (movement of a body part to the side).
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6 Beginner Modifications For Side Bend Pilates Exercise
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Beginner Modification 1: Side Plank
Side Plank Exercise
Beginner Modification 2: Side Plank On A Chair
Side Bend On A Chair Exercise
Beginner Modification 3: Lat Stretch On A Foam Roller
Lat Stretch On A Foam Roller Exercise
Beginner Modification 4: Side Bend Using A Circle
Side Bend Using A Circle Exercise
Beginner Modification 5: Mermaid
Mermaid Exercise
Beginner Modification 6: Kneeling Mermaid On Wunda Chair
Kneeling Mermaid On Wunda Chair Exercise
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6 Advanced Modifications For Side Bend Pilates Exercise
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Advanced Modification 1: Side Crunch On Swiss Ball
Side Crunch On Swiss Ball Exercise
Advanced Modification 2: Side Crunch Twist On Swiss Ball
Side Crunch Twist On Swiss Ball Exercise
Advanced Modification 3: Side Bend Using A Band
Side Bend Using A Band Exercise
Advanced Modification 4: Side Bend On An Arc
Side Bend On An Arc Exercise
Advanced Modification 5: Side Toe-Touch Using A Mini Ball
Side Toe-Touch Using A Mini Ball Exercise
Advanced Modification 6: Side Sit-Up On Cadillac
Side Sit-Up On Cadillac Exercise
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Free Joseph Pilates Lesson Plan
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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
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The 34 Joseph Pilates Exercises
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Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order...
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order...
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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