This Pilates lesson is dedicated to those over 50 or to those who have not been in sport for a long time and want to recover safely.
Exercises
Sitting on the ground with your knees bent together, towel stretched in your hands, arms stretched forward:
- Raise arms X 8
- Alternating lateral elbow flexion X 8
- Spine Twist arms extended forward X 8
- Arm Twist X 4 + Alternate Floor Leg Stretch X 4
- Lateral elbow flexions + team X 4
- Arms straight up, flexion elbow to hip alternating X 8
- Roll down X 4 + Spine Twist X 4
- Spine Twist a dx + ginocchio dx X 4
- Spine Twist a sx + ginocchio sx X 4
- Roll down + twist arms + alternate leg stretch on the ground X 4
- Spine Twist right + right leg (stretched and bent) X 4
- Spine Twist left + left leg (stretched and bent) X 4
- Spine Twist dx + estensione gamba dx X 4
- Spine Twist sx + estensione gamba sx X 4​
towel behind the head:
- Roll down a terra
- Crunch X 2
- Alternating right and left knee to chest X 8
- Criss cross with bent knees X 8 + rhythmic X 8
- Criss cross X 8
- towel under the right foot
- Roll Up + right leg to chest with lateral elbow flexion X 4
- Back, flexion and extension of arms + right leg towards chest X 4
- Roll down + Roll Up gamba dx tesa X 2
- Towel under the left foot
- Roll Up + left leg to chest with lateral elbow flexion X 4
- Back, flexion and extension of arms + left leg towards chest X 4
- Roll down + Roll Up gamba sx tesa X 2
- Towel under both feet
- Knees at table teaser preparation X 4
- Teaser, knees to table and stretched X 4
- Position teaser for 10/12 seconds
- Final stretch Lateral stretches (Mermaid) Shoulder stretch Cervical stretch
