Spine Extension & Progressions

12 Comments

1. 

   lauralynnharry 3 months ago

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   I just love your teaching Sonje — thanks so much for so generously sharing your knowledge.

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     Sonje Mayo 3 months ago

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     Thank you Laura for watching ……I am so happy to share whatever I know!

2. 

   Carolyne_Ergin 5 months ago

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   Pilates and Sonje= Genius

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     Sonje Mayo 5 months ago

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     Vielen Dank Carolyne……das freut mich!

3. 

   loremiller 5 months ago

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   Learned so much from this class. Thank you Sonje for the amazing teaching abilities that you share with us!!!

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     Sonje Mayo 5 months ago

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     That makes me very happy indeed! Thank YOU!

4. 

   McLachlan 5 months ago

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   I enjoy all your videos and could watch this time and again. I do not know what close the fridge is referring to. Could you please explain.
   Thank You,
   Lindsay

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     Sonje Mayo 5 months ago

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     Hi Lindsay, “closing the fridge” means pulling your sitzbones towards one another, thus closing the double doors of the refrigerator.
     This movement is the effective action required from the gluteal muscles as opposed to the dreaded ‘tuck’, which is just an exaggerated posterior pelvic tilt that shortens and compresses the lower spine
     I hope that makes it clearer.

5. 

   Deborahstreetgross 5 months ago

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   So good. I’m going to watch it again and again. Thank you

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     Sonje Mayo 5 months ago

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     Thank you! I am delighted that this has been of help!!

6. 

   Jon Hawkins 5 months ago

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   Just a fantastic learning opportunity. With all I have learned from Sonjé about not tucking it had not occurred to me that I was doing it and teaching it in Pelvic Lift on the reformer. Feels totally different to have that length in the front of the hips. Thank you!

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     Sonje Mayo 5 months ago

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     Thanks Jon! Good that you have identified and eliminated “tucking”!
     Once you understand that, your workout becomes so much elongated and lighter.