This Pilates video shows an advanced Fletcher Pilates mat exercise called Crab. In this piece you will experience a dynamic stretch of the back of the body and also challenge your balance with the use of your abdominals. However I have to stress that this piece is not suitable if you are practicing Pilates for beginners but great if you are already skilled in the Seal and Rolling like a ball. If you are someone with knee or neck problems, I would recommend you not to do this piece as well as it may aggravate your condition.
Tips when doing this Pilates Mat piece
1. USe your abdominals to create a C-curve from the head to your tailbone.
2. Maintain the shape of this C so that the rolling will be smooth.
3. Lift the pelvis higher when rolling back down to the ground while maintaining control.
4. As you roll forward and onto your head, lift the pelvis up and over the knees.
5. As you roll onto the knees and back to the ground, engage the muscles on the back of your thighs to protect the knees.
Pilates Mat preparation for the Crab
1. Rolling like a ball
3. Open Leg Rocker
Potential risk to this Pilates Mat piece
I think this Pilates mat exercise is a fun piece but I rarely teach it in a group class setting. I personally feel it can be risky to the neck or the knee when a person does it mindlessly. This is especially so when the head lands on the floor. A lot of people are very eager to roll forward and to the extent that they roll with speed and cannot control the amount of force they land on their head which may be too much for the vertebrae of the neck. This piece requires a lot of core control to keep one safe and graceful. It is not about just creating the shape to look good but to move with control. Enjoy this mat Pilates exercise and be careful if you are practising Pilates at home or learning Pilates online.
After watching this video, please comment on your experience of this Pilates mat exercise.