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How To Teach Rocking Joseph Pilates Exercise
Position: 32 of 34
Previous Position: Crab Exercise
Next Position: Control Balance Exercise
Also Known As: Rock The Boat. Rocking & Rolling
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen back extensors, glutes, and hams. Increase spinal mobility.
Precautions: Shoulder, back or knee injury.
The superpower of the Rocking Pilates exercise is SPINAL MOBILITY. Rocking provides movement in the thoracic spine which helps prevent kyphosis (rounded upper back) leading to complications with the back, neck and shoulders.
6 Teaching Steps For Rocking Pilates Exercise
Step 1: Stomach
Lay on your stomach with arms by your side.
Step 2: Head
Head to one side.
Step 3: Knees
Bend knees.
Step 4: Hold
Hold onto both ankles. Press ankles into hands.
Step 5: Chest
Lift chest and knees away from the mat by engaging the backs of legs and back extensors.
Step 6: Rock
Maintain shape as you rock forward and back.
7 Top Teaching Tips For Rocking Pilates Exercise
Tip 1: Middle
Focus your attention on the middle of your body.
Tip 2: Parallel
Keep your legs parallel throughout the exercise.
Tip 3: Crescent Moon
When rocking keep the crescent moon shape.
Tip 4: Breathing
Rock forward on an exhale. Lift up on an inhale.
Tip 5: Hips
Keep balanced on your hips. Try not to lean to one side or the other.
Tip 6: The Lift
The 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).
Tip 7: Extend
During the lift extend your spine instead of crunching it.
7 Beginner Modifications For Rocking Pilates Exercise
Beginner Modification 1: Swimming
Swimming Pilates Exercise
Beginner Modification 2: One Leg Kick
One Leg Kick Pilates Exercise
Beginner Modification 3: Swam Dive
Swan Dive Pilates Exercise
Beginner Modification 4: Prone Breaststroke
Prone Breaststroke Pilates Exercise
Beginner Modification 5: Prone Beats
Prone Beats Pilates Exercise
Beginner Modification 6: Dart
Dart Pilates Exercise
Beginner Modification 7: Prone Back Extension
Prone Back Extension Pilates Exercise
1 Advanced Modification For Rocking Pilates Exercise
Advanced Modification: Leg Extension
Exaggerate the rocking motion to get a high lift of the legs as you rock forward, and a high, open chest as you rock back.
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
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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