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Breathing - Tower Version

Plane of Motion

Sagittal

Spring Setting

Light / Medium

Roll Up Bar Short Springs

Top Hooks

Muscle Focus

Spinal Flexors

Rectus Abdominis, Internal Oblique, External Oblique

  • Tuck the pelvis and articulate the spine up and down.

  • Work with the spinal stabilizers to create stability through the trunk, especially when in bridge and when pressing the bar.

  • Control the ribcage placement.


Spinal Stabilizers

Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

  • Work with the spinal flexors to create stability through the trunk, especially when in bridge and when pressing the bar.

  • Create lumbo-pelvic stabilization and work with hip extensors to keep the pelvis from drooping and the back from arching in the bridge.


Hip Extensors

Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris

  • Press the hips to the ceiling in a bridge.

  • Create lumbo-pelvic stabilization and work with spinal stabilizers to keep the pelvis from drooping and the back from arching in the bridge.


Shoulder Extensors

Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii

  • Coordinate with the scapular depressors and scapular adductors (retractors) to press the bar down toward the thighs.

  • Resist as the bar reaches back up.


Scapular Depressors

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

  • Pull the shoulder blades down away from the ears.

  • Coordinate with the shoulder extensors and scapular adductors for shoulder and scapular stabilization.


Scapular Adductors

Serratus Anterior, Pectoralis Minor, Pectoralis Major

  • Pull the shoulder blades toward the midline so the shoulders don't round forward.

  • Coordinate with the scapular depressors and shoulder extensors to press the bar down toward the thighs.



Other Muscles at Play

  • Knee flexors work with the hip extensors to keep the heels and sitz bones pulling toward one another.

  • Hip flexors receive a stretch when in the bridge.

  • Dorsiflexors keep the feet flexed so the heels can press into the floor.


Objectives
  • Develop abdominal strength to improve overall trunk stability.

  • Improve abdominal support while lifting the pelvis to maintain clean, organized movement.

  • Refine the breath pattern while engaging the whole body to create coordinate efficient effort.

  • Maintain scapular stabilization while pressing into the bar to support upper-body alignment.

  • Maintain pelvic and trunk stabilization while lifting the hips to ensure controlled, balanced mechanics.

  • Focus on breathing to synchronize the movement.

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RB Pilates

845-237-4711

raleigh@raleighbpilates.com

845-576-2166

raleighbpilates@gmail.com

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Cornwall, NY 12518

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