The Pilates Saw is a powerful exercise that combines spinal rotation with forward flexion, offering a comprehensive workout for your core and promoting flexibility. This blog post will guide you through the steps to perform the Saw effectively, ensuring you reap its full benefits.
Starting Position:
- Sit tall on your mat with legs extended in front of you, slightly wider than hip-width apart (shoulder-width is ideal).
- Flex your feet, pointing your toes towards you.
- Extend your arms out to the sides at shoulder height, forming a “T” shape with palms facing down.
Execution:
- Inhale and prepare.
- As you exhale, rotate your torso to the left:
- Lead with your ribcage
- Keep your sit bones anchored to the mat
- Your left arm reaches back while the right arm extends forward towards the left foot
- Continue exhaling as you flex forward at the waist:
- Aim to touch your right pinky finger to the outside of your left pinky toe
- Your back (left) arm should reach behind you with the palm facing up, creating a long line from fingertips to toes
- Inhale as you slowly roll back up to a tall sitting position, maintaining the twist as much as possible.
- Exhale to untwist and return to the center.
- Repeat on the other side, twisting to the right and reaching for the right foot with your left hand.
Tips for Success:
- Alignment: Keep both sit bones grounded throughout the exercise and avoid lifting them off the mat.
- Modifications: If you have tight hamstrings or struggle to reach forward, consider bending your knees slightly or sitting on a cushion for added support.
Benefits:
The Saw offers numerous benefits, including:
- Improved flexibility in the hamstrings
- Strengthened core and lower back muscles
- Enhanced rotational mobility in the spine
This exercise is particularly beneficial for athletes like golfers or runners who require good spinal mobility. By incorporating the Pilates Saw into your routine, you’ll enjoy a comprehensive workout that targets multiple muscle groups while promoting balance and stability.
Remember, as with any exercise, consistency is key. Practice the Saw regularly to experience its full range of benefits and to see improvements in your overall flexibility and core strength.
Enjoyed this blog? Why not join us for an online or in-person Pilates class and learn even more!
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