Rocker With Open Legs
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How To Teach Rocker With Open Legs Pilates Exercise
Position: 9 of 34
Previous Position: Spine Stretch
Next Position: Cork Screw
Also Known As:Â
Category: Pilates Matwork
Level: Intermediate
Benefits: Stimulates and massages the spine.
Precautions: Back injury.
6 Teaching Steps For Rocker With Open Legs Pilates Exercise
Step 1: Balance
Balance on sit bones.
Step 2: Knees
Knees bent.
Step 3: Ankles
Grasp hands around ankles.
Step 4: V Shape
Straighten one leg and then the other into a V (legs are shoulder-width apart or wider).
Step 5: Rocking
Tip pubic bone towards the nose to initiate rock back to shoulder blades.
Step 6: Finish
Rock back to the start position.
4 Top Teaching Tips For Rocker With Open Legs Pilates Exercise
Tip 1: Deep Scoop
Form a deep scoop (pull your navel in toward your spine) in your abdominals throughout the exercise. Imagine that you’re zipping up a tight pair of pants or sucking in your gut. The reason to “scoop” is to stabilize your back (which prevents putting too much pressure on the spine).
Tip 2: C-curve
Stay in the C-curve when rolling (head and neck stay off the mat).
Tip 3: Steady Pelvis
Keep the pelvis still when returning to the start position. Focus on the deep scoop to help keep you balanced.
Tip 4:Neck
Never roll onto your neck!
6 Modifications For Rocker With Open Legs Pilates Exercise: Infographic
4 Beginner Modifications For Rocker With Open Legs Pilates Exercise
Beginner Modification 1:Knees Bent
Begin with your knees bent. As you roll back, straighten the legs. When returning back up, bend the knees again.
Beginner Modification 2: Rocking & Rolling
Rocking And Rolling Exercise
Beginner Modification 3: Hands
Place your hands closer to the calves (not under the kneecap).
Beginner Modification 4: Visualise
If you’re ready to physically do Rocker With Open Legs, use the power of visualisation to prepare you for it. Imagine yourself rolling back and forth.
2 Advanced Modifications For Rocker With Open Legs Pilates Exercise
Advanced Modification 1: Toes
Hold the toes and roll back.
Advanced Modification 2: Magic Circle
Place a Magic Circle between the ankles to add resistance training (just like this Crunch Pulse Magic Circle exercise).
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
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
