Cork Screw

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Balance, Strengthen, Stretch, Inversion, Seated & Floor
Anatomy:	Core, Hamstrings, Lower Back, Middle Back, Psoas
Chakras:	Solar Plexus Centre, Heart Centre, Throat Centre
Therapy:	Back Pain, Confidence Building, Indigestion, Sciatica, Leg Congestion, Varicose Veins
Drishti:	Up
Dosha:	Pitta, Kapha

Lie on your back. Press arms into the mat. Legs together. Lift legs straight to the ceiling. Roll over bringing legs parallel to the floor, with hips and feet level. Inhale, shift both legs to the right. Roll down through right side of back. Exhale, circle legs around and roll over through left side of back, returning legs to start. Reverse.

Strengthen abs and shoulders. Pelvis stabilisation. Hip flexor stretch. Lower back massage.

Back injury.

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How To Teach The Cork Screw Joseph Pilates Exercise

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Position: 10 of 34
Previous Position: Rocker With Open Legs
Next Position: Saw
Also Known As: n/a
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abs and shoulders. Pelvis stabilisation.
Precautions: Back injury.

6 Teaching Steps For Cork Screw Pilates Exercise

Step 1) Back
Lie on your back. Press arms into the mat.

Step 2) Lift
Legs together. Lift legs straight to the ceiling.

Step 3) Roll Over
Roll over bringing legs parallel to the floor, with hips and feet level.

Step 4) Roll Down
Inhale, shift both legs to the right and roll down through the right side of the back.

Step 5) Circle
Exhale, circle your legs around and roll over through the left side of the back, returning legs to start.

Step 6) Reverse
Reverse sides.

4 Top Teaching Tips For Cork Screw Pilates Exercise

Tip 1: Belly Button
Make a few extended "exhales" to suck your belly button down toward your spine. Keep your belly button sucked in throughout. To make sure you take the pressure off your spine, feel the belly button getting sucked in even more as you bring your legs around and up to the start position. If you are doing the "sucked-in belly button" correctly, there won't be an arch in your back because your back will stay pressed into the mat.

Tip 2: Leverage
If your lower back comes off the mat it means your legs are too low. That puts pressure on your spine (not good). To make sure you use your core (instead of your spine) lightly press the backs of your arms on the mat for leverage.

Tip 3: Momentum
The legs move from your abdominal muscles (not momentum or gravity).

Tip 4: Relaxed Chest
Keep your chest relaxed. If you feel your chest pressing hard into the mat, allow it to completely relax. The pressure comes 100% from the abdominal muscles.

10 Modifications For The Cork Screw Pilates Exercise

9 Beginner Modifications For The Cork Screw Pilates Exercise

Beginner Modification 1: Arm Press
Press your arms into the mat for support and leverage. The stronger your core gets the less you need to press your arms into the mat.

Beginner Modification 2: Legs Bent
Bending your legs requires less core strength.

Beginner Modification 3: Pendulum Legs
Move your legs and hips side to side, instead of in a circle ("pendulum legs") to reduce pressure on your hip flexors.

Beginner Modification 4: Ankle Circles
Ankle Circles Exercise

Beginner Modification 5: Bridge Leg Up
Bridge Leg Up Exercise

Beginner Modification 6: Bridge Leg Up Wall
Bridge Leg Up Wall Exercise

Beginner Modification 7: Bridge Chair
Bridge on a chair exercise

Beginner Modification 8: Bridge Swiss Ball
Bridge on a Swiss ball exercise

Beginner Modification 9: Foam Foller
Legs up on a foam roller exercise