PILATESOLOGY ENCYCLOPEDIA
Footwork: Toes, Arches, Heels, Tendon Stretch
LEVEL
Intermediate
SETUP
1 Top, 1 Bottom, Sticky pad to sit on
REPETITIONS
10x each
GOALS & BENEFITS
- Strengthens muscles needed for being upright & walking
- Corrects imbalances in feet, calves, glutes, hamstrings, quadriceps, pelvis
- Increases flexibility from hips to feet
- Builds control via the eccentric action of resisting pedal on way up
TIPS & CUES
- Pelvis neutral to walls, low abs pull in, lift low back out of hips
- Sit as close to front of chair with pedal up that pelvis remains upright
- Mid-knee stays in line with mid-foot; press down only to where thighs are parallel to floor
- As pedal comes up, work to keep pelvis neutral and lumbar spine lifted in natural curve
