Ballet Stretches Back on the Pilates Cadillac, also known as Standing Stretches with Fuzzies, has three parts. And this is the third part. Also, it's one of the more challenging to get into position and the version I usually wait to teach until I know the first two parts are going well. It's so easy to hang out in your flexibility in this series of exercises. And, while the stretch does feel delicious in these exercises, the strength and connection is more important. In this third part, be sure to focus on your reach in both directions as well as the lift of your center!
Stand strong in your legs, lift your chest, find the longest extension.
From the Part two, turn to face your trapeze. Remove the foot from the fuzzy it is in and place it on the opposite fuzzy. This is the trickiest part and may require assistance. Once you have the fuzzy around your ankle, reach your whole foot into the vertical pole. Place both hands on the top of the trapeze (slider bar). Lift tall and be sure you are in standing firmly in both legs. I like to bend and straighten my standing leg 2-3x to make sure I am not locking out into my knee.
To begin, lift both hands off the slider bar and place them on the flat part of the trapeze simultaneously. Then, lift both hands and place them on the strap. Next, lift both hands and place them on the mat. Once your hands are on the mat, bend and straighten your leg and reach through both legs to find your two-way stretch and your strength. When ready, lift both hands at the same time and place them on the strap. Then both hands to the flat part of the trapeze. Then both hands to the slider bar. Yes, it's a bit scary but keep your lift. Then find the longest extension and lift your back leg out of the fuzzy and place it on the mat. Turn around and repeat the entire series on the other leg.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!