{"id":58623,"date":"2020-10-30T07:26:48","date_gmt":"2020-10-30T07:26:48","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/rocking\/"},"modified":"2023-03-21T12:27:06","modified_gmt":"2023-03-21T12:27:06","slug":"rocking-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/rocking-pilates-exercise\/","title":{"rendered":"Rocking"},"content":{"rendered":"

Lay on stomach. Arms by side. Head to one side. Bend knees. Hold onto both ankles. Press ankles into hands. Lift chest and knees away from mat by engaging backs of legs and back extensors. Maintain shape as you rock forward and back. <\/p>\n

How To Teach Rocking Joseph Pilates Exercise<\/span><\/strong><\/h2>\n
\n

Position: <\/strong>32 of 34
\nPrevious Position: <\/strong>Crab Exercise<\/a>
\nNext Position: <\/strong>Control Balance Exercise<\/a>
\nAlso Known As: <\/strong>Rock The Boat. Rocking & Rolling
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthen back extensors, glutes, and hams. Increase spinal mobility.
\nPrecautions:<\/strong>\u00a0 Shoulder, back or knee injury.<\/p>\n
\n

The superpower of the Rocking Pilates exercise<\/em> is SPINAL MOBILITY<\/strong>. Rocking provides movement in the thoracic spine which helps prevent kyphosis (rounded upper back) leading to complications with the back, neck and shoulders.<\/p>\n
\n

6 Teaching Steps For Rocking Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Rocking<\/a><\/p>\n
\n

Step 1: Stomach<\/strong>
\nLay on your stomach with arms by your side.<\/p>\n

Step 2: Head\u00a0<\/strong>
\nHead to one side.<\/p>\n

Step 3: Knees\u00a0<\/strong>
\nBend knees.<\/p>\n

Step 4: Hold<\/strong>
\nHold onto both ankles. Press ankles into hands.<\/p>\n

Step 5: Chest<\/strong>
\nLift chest and knees away from the mat by engaging the backs of legs and back extensors.<\/p>\n

Step 6: Rock\u00a0<\/strong>
\nMaintain shape as you rock forward and back.<\/p>\n
\n

7 Top Teaching Tips For Rocking Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Middle<\/strong>
\nFocus your attention on the middle of your body.<\/p>\n

Tip 2: Parallel<\/strong>
\nKeep your legs parallel throughout the exercise.<\/p>\n

Tip 3: Crescent Moon<\/strong>
\nWhen rocking keep the crescent moon shape.<\/p>\n

Tip 4: Breathing<\/strong>
\nRock forward on an exhale. Lift up on an inhale.<\/p>\n

Tip 5: Hips<\/strong>
\nKeep balanced on your hips. Try not to lean to one side or the other.<\/p>\n

Tip 6: The Lift<\/strong>
\nThe lift of the legs comes from the muscles at the back of your legs (do not pull your legs with your hands to provide lift).<\/p>\n

Tip 7: Extend<\/strong>
\nDuring the lift extend your spine instead of crunching it.<\/p>\n
\n

7 Beginner Modifications For Rocking Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Swimming<\/strong>
\nSwimming Pilates Exercise<\/a><\/p>\n

Beginner Modification 2: One Leg Kick<\/strong>
\nOne Leg Kick Pilates Exercise<\/a><\/p>\n

Beginner Modification 3: Swam Dive<\/strong>
\nSwan Dive Pilates Exercise<\/a><\/p>\n

Beginner Modification 4: Prone Breaststroke<\/strong>
\nProne Breaststroke Pilates Exercise<\/a><\/p>\n

Beginner Modification 5: Prone Beats<\/strong>
\nProne Beats Pilates Exercise<\/a><\/p>\n

Beginner Modification 6: Dart<\/strong>
\nDart Pilates Exercise<\/a><\/p>\n

Beginner Modification 7: Prone Back Extension<\/strong>
\nProne Back Extension Pilates Exercise<\/a><\/p>\n
\n

1 Advanced Modification For Rocking Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification: Leg Extension<\/strong>
\nExaggerate the rocking motion to get a high lift of the legs as you rock forward, and a high, open chest as you rock back.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\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

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    How To Create Pilates Lesson Plans Quickly And Easily?<\/span><\/strong><\/p>\n


    <\/a><\/p>\n

    You can create your own Pilates Lesson Plans with my Online Pilates Lesson Planner<\/strong>, or use one of the 100,000 Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Lay on stomach. Arms by side. Head to one side. Bend knees. Hold onto both ankles. Press ankles into hands. Lift chest and knees away from mat by engaging backs of legs and back extensors. Maintain shape as you rock forward and back. How To Teach Rocking Joseph Pilates Exercise Position: 32 of 34 Previous […]<\/p>\n","protected":false},"featured_media":66227,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[34,35,42,43,45,38,39],"pose_anatomy":[52,54,56,58,59,60,61,63],"pose_chakras":[67,66,68],"pose_therapy":[74,75,84,87,86,90],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-58623","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-back-bend","pose_types-balance","pose_types-chest-opener","pose_types-hip-opener","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-psoas","pose_anatomy-upper-back","pose_chakras-heart-centre","pose_chakras-solar-plexus-centre","pose_chakras-throat-centre","pose_therapy-back-pain","pose_therapy-confidence-building","pose_therapy-indigestion","pose_therapy-leg-congestion","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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