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  Pilates exercise:   heel slides Pilates Information
Pilates Alexander Technique
Free pilates Exercises Online
Heel Slides:- Start Position
  1. Lie on the floor in the Relaxation Position
  2. Pelvic Neutral
  3. Anchor your scapulas.
  4. Chin gently tucked.
Heel Slides:- Action
  1. Zip and hollow and breathe in.
  2. (Breathing out): slide your right leg away from you while keeping your pelvis absolutely still.
  3. (Breathing in): maintain "Zip and Hollow", and at the same time, return the leg to the start position.
  4. Five times each leg!
What these exercises do-
  • Teach you to move your hip joints while not moving your lumbar spine.
The above makes up one of those "blinding flash of the obvious" type of statements: Learn it! The better you apply the "hips before spine" concept through your day (and even when you sleep!), the more you will save your back from pain! Note that we are not advocating spinal rigidity, we just want you to move your hip joints first, before you move you lumbar spine! Refer "Comments", also: Engage Gluteus maximus.
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Start Position for Heel Slides:-
RelaxPosi.gif (6K) Heel Slides Action:-
LegSlide.gif (4K)
Watch Points for Heel Slides
  • Maintain scapular anchor.
  • Don't let your pelvis move! The pelvic clock face looks straight up and never deviates.
  • Keep all other muscles relaxed.
  • If you cannot get your leg to lie flat on the floor without the pelvis moving, just take it as far as it will go.

Modern man moves his lumbar spine before his hips (see figure to left in neighbouring picture).
In contrast, toddlers and primitive folks such as the Kalahari bushman move their hip joints first, before their lumbar spine (see figure to right in neighbouring picture). Lower Back Pain from Incorrect Lifting

  1. Shirley A Sahrman: "Movement Impairment Syndromes" Publ. Mosby, 2002 ISBN 0-8016-7205-8
  2. Bruce Thomson Engage Gluteus maximus!
© Bruce Thomson, EasyVigour Project scroll up^^^^.....