31. The Crab

 

The Crab, I can count on one hand how many times I taught this exercise. I wonder if Joe developed the Crab just to see what else he could get a group of people to do, a Simon-says of sorts. I have no idea. As with the other rolling exercises (rolling back/rolling like a ball, seal, and open leg rocker), the crab encourages spine mobility, lumbopelvic stability, head/neck/shoulder stability. It is not appropriate for those with osteoporosis/osteopenia. Clients with low back and/or SIJ injuries should use caution. 

 

Click here for the Crab VIDEO

 

Classical start/recommended start: seated with legs crossed at ankles, knees bent, hands holding opposite foot, spine flexed into C-shaped,

 

1. Exhale to roll back. Inhale a sip of air at end range.

 

2. Exhale roll back up and over until top of the head rests on the floor. Inhale a sip of air. 

 

3. Exhale to roll back until top of shoulders are touching the floor. Repeat exercise six times.

 

Tips for success: find a long mat, resist the urge to ponder what Joe was trying to accomplish with this exercise. 

 

 

 

Location

Located across from the MKT trail parking lot on Forum

 

2718 Forum Boulevard, Suite 4A

Columbia, MO 65203

 

jamie@limitlesspilates.com

314-560-7270

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