Mat Pilates – Back Extension: Rocking

Mat Repertoire

Back Extension:

Rocking

Alternate Names

N/A

Derived From

Classical Mat Work: The Rocking

Primary Element

Strength

Why for Primary?

To develop strength in shoulder flexion as well as thoracic extension.

Secondary Element

Mobility

Why for Secondary?

To develop range of motion in shoulder flexion as well as thoracic extension.

Tertiary Element

Stability

Why Tertiary?

To strengthen and develop control in the abdominal muscles transversus abdominis to create pelvis and torso stability whilst in a prone position.

Repetitions

4-6 rocks forwards and backwards

Plane of Motion

Sagittal

Targeted Muscles

Back extensors or the thoracic erector spinae group, primarily:

  • Iliocostalis
  • Longissimus
  • Spinalis – the main extensor (backward bending) muscle of the thoracic spine, located on either side of the vertebral column

 

Shoulder flexor muscles which reach the arm up and overhead include:

  • Anterior and Middle Deltoids
  • Pectoralis Major
  • Biceps Brachii

Warnings

This exercise may be unsuitable for clients where lying prone is contraindicated or for any low back injuries or issues. There is a significant amount of back extension, so it may not be suitable for all.

 

The exercise may be difficult for clients who present with tight chests or pectoralis muscles. Pectoralis release work or stretches may be beneficial before this exercise to assist with a range of motion. 

 

The exercise may be difficult for clients who present with tight hip flexor muscles. Hip flexor stretches may be beneficial before this exercise to assist with a range of motion.

Execution

Lie prone on the Mat in a neutral pelvis position. Reach the arms around and take hold of the feet or shins, aiming to keep the legs adducted. Push the feet into the hands to help lift up into thoracic extension, maintaining a neutral pelvis position.

Exhale to lift the legs and tip forward onto the chest, then exhale to reach and lift the legs back and tip back onto the thighs. Aim to maintain the thoracic extension throughout but avoid dumping into the lumbar spine.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Avoid using the head to thrust forward to create the rock
  • Shoulders
    • Are the arms reaching up and around?
  • Pelvis
    • Is the client about to keep a posterior tilt throughout with the pubic bone pressing into the Mat? Avoiding over-extending in the lumbar spine?
  • Legs
    • Are the legs engaged with the thighs lifted off the Mat, the lifting and lowering or rock motion coming from the legs?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep the neck long in line with the spine to avoid leading with the head
  • Say the client’s name when you’re about to interact with them
  • Bias the pelvis towards a slight posterior tilt in order that you can avoid extending the lumbar spine

 

Visual

  • Imagine the exercise Spinal Mobility: Rolling Like a Ball, but flipped the other way
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Lift the legs to help tip forwards onto your chest
  • Press the legs away to tip back onto the thighs

Modifications and Variations

Regress the exercise by

  • Reducing the repetitions and/or pace
  • Reducing the height of the legs and reaching the hands back without holding the legs, but adding the rocking motion
  • Holding the position with hands holding the legs but without the actual rocking movement added
  • Working on Back Extension: Double Leg Kick
  • Working on Back Extension: Swan Dive

Progress the exercise by

  • Increasing the repetitions and/or pace
  • Increasing the range of motion and lifting the legs higher
  • Keeping the legs adducted or pressing together throughout
  • Lying on a less stable or smaller surface, for example a Bosu

Series and Transitions

This exercise is part of the Back Extension series which includes a range of other exercises in the fundamental and progressive repertoire. The Back Extension series can also be found in the Reformer, Wunda Chair, Cadillac and Barrel repertoire.

Transition into a rest position with Warm Down: Prayer Stretch to stretch the lumbar spine.

Inspired Academy follows the order to create mobility before building strength.

Fundamental repertoire

Progressive repertoire