Bring right hip on apex of arc, elbow under shoulder. Keep right hand at diagonal, palm facing down. Straighten legs, place left hand below hips. Press down on right hand and lift. Reach left fingers towards toes. Return to start. Switch sides. <\/p>\n
Also Known As: <\/strong>Arc Side Bend A) Sit sideways with legs bent to one side. Top foot in front of the bottom foot (or stacked one on the other).<\/p>\n B) Place the supporting hand in line with the seated hip a few inches in front of the shoulder.<\/p>\n C) Press into supporting hand, straighten legs to lift pelvis away from the mat, making rainbow shape with the body.<\/p>\n Tip 1: Head Tip 2: Mirror Tip 3: Rib-Hip Connection Tip 4: Pain-relief Baby Side Bend: Don’t raise your legs off the mat.<\/p>\n Leg Raise: When you’re in the Side Bend, raise the top leg towards the ceiling.\u00a0<\/a><\/p>\n Side Bend Using A Band: Side bend using a band<\/a>.<\/p>\n Side Crunch Twist On A Swiss Ball: Side Crunch Twist On A Swiss Ball<\/a>.<\/p>\n Side Toe Touch With Mini Ball: Side Toe Touch With Mini Ball<\/a>.<\/p>\n Side Sit Up On Cadillac: Side Sit Up On Cadillac<\/a>.<\/p>\n You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Abdominal strength. Shoulder stabilisation.
\nPrecautions:<\/strong> Shoulder or neck tightness.<\/p>\nSide Bend On Arc Teaching Steps<\/strong><\/h3>\n
Side Bend On Arc Quick Teaching Tips<\/strong><\/h3>\n
\nKeep your head in line with your spine.<\/p>\n
\nA mirror is helpful. It’s very easy for gravity to take over and to fall into cervical lateral flexion which you want to avoid.<\/p>\n
\nMaintain your rib-hip connection or keep the imaginary springs between your ribs and hips on even tension. This cue is important especially as the upper-most arm becomes involved – there is a tendency for spinal extension – the idea is to maintain good abdominal activation throughout and a neutral spine.<\/p>\n
\nSay this to your students: “If you have shoulder and low back pain (from tight muscles) doing Side Bends is an absolute must.”<\/p>\nBeginner Modification\u00a0<\/strong><\/h3>\n
Advanced Modification<\/strong><\/h3>\n
\nFree Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
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\nThe 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
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How To Create Pilates Lesson Plans Quickly And Easily?<\/span>
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