Helen Tardent from Pilates Moves & Emergy Pilates guides you through an intermediate-advanced level Matwork & Small Apparatus sequence.

The exercises are:
Push Ups with Knee Stretch & Diagonal Knee Stretch, & Childs Pose with Chest Stretch.

The focus is:
Push Ups: Balance, co-activation of the wrist joint complex, shoulder girdle complex & the 3 spinal joint complexes (lower, middle & upper back, & neck) to stabilise your wrists, torso & neck; chest & triceps activation.
Knee Stretch: Balance, hip disassociation, Co-activation of the wrist joint complex, shoulder girdle complex & the 3 spinal joint complexes to stabilise your wrists, torso & neck.
Diagonal Knee Stretch: Balance, hip disassociation, spinal rotation, co-activation of the wrist joint complex, shoulder girdle complex & the 3 spinal joint complexes to stabilise your wrists, torso & neck.
Childs Pose with Chest Stretch: Spine extensor stretch & chest stretch.

This sequence is suitable for:
Low-risk apparently healthy intermediate-advanced Pilates Matwork instructors & students.

You will need:
A Mat & Swiss Ball.

This sequence is Part 7 of 9 segments of the Pilates on the Ball xxxix Class.