Introduction to Pilates for People with Spinal Fusions

Focus Exercise Video SF: Dead Bugs + Arm Arcs

This video is one of the focus exercises for the week.  Try to repeat it 2-3 times before our next class together.

Dead Bugs + Arm Arcs is a fun Pilates variation that combines Dead Bugs and Arm Arcs. It can help people with spinal fusions find stability through the spine, pelvis, and ribs while both the upper and lower extremities move.

There’s two different approaches for people with spinal fusions:
⭐ For people with spinal fusions that extend into the lower lumbar, sacrum, and/or pelvis, the first variation where one leg remains in a dead bug position while the arms arc may work better and feel comfortable yet challenging.
⭐ For some people with spinal fusions that end in the thoracic or in the first few lumbar vertebra, the second variation where both legs come into dead bug (or table top) while the arms arc may be an option and feel comfortable yet challenging.
⭐ Remember, neither is better than the other. The goal is to find the right variation/modification for your body!

0:00 Introduction
0:48 Warmup
4:31 Combo variation I
5:51 Combo variation II
8:23 Closing

Inspiring health and happiness!

Music: www.bensound.com🎶🎵