photo courtesy I.C. Rapoport
Welcome to the newest edition of Pilates Projects:Â 5 Exercises to Perfect your Open Leg Rocker.
If you are new to the blog, thanks so much for reading. I value and appreciate your investment in your Pilates workout and in your quality of life.
The Open Leg Rocker (or as Joe calls it in Return to Life Through Contrology: Rocker with Open Legs) is a fairly straightforward exercise requiring balance, control and finesse to do properly.
In a related post I describe it as an elegant exercise and a paragon of the 2-way stretch. The long reach of the lower body propels you backward, and the lift from the pit of the stomach all the way up to the top of your head returns you to balance.
Mmmm, Contrology is delicious!
Can you resist the invitation to flail about and use momentum?
I have a particular love for this exercise although it took years for me to become proficient. It is now a fun challenge and feels elegant to do.
The Order of the Universe
Look first to the very exercises that precede the Rocker.
Success can be found by digging into the skills you will cultivate in the following 11 exercises:
- The Hundred
- The Roll Up
- The Roll Over
- Single Leg Circles
- Roll Like a Ball
- Single Leg Pull
- Double Leg Pull
- Single Straight Leg Stretch
- Double Straight Leg Stretch
- Criss Cross
- Spine Stretch Forward
In the midst of the above exercises you will get warm and stretch out the entire back of the body.
You even get a little test run in Roll Like a Ball.
One of your greatest assets is the exercise immediately preceding the Rocker. Let’s start there.
1. Spine Stretch Forward
Here you find yourself in nearly the same position giving length and strength to the back of the body without all that pesky balance and control stuff to worry about.
Reach from the sides of the lower back all the way out to the tips of your fingers. Don’t forget to reach out through the heels – all the way from the back of the ribcage along the back of the buttocks and legs as well.
If you’re a knee-locker like me, check in to see if the thighs and knees are working too hard. Locking the knee (or any joint) will disconnect you from your center.
And we can’t have that…
2. Roll Like a Ball
Roll Like a Ball is the first of the rolling exercises and a precursor to the Open Leg Rocker. Here you can check in to see how your back is working after the beginning stretches of the workout.
Work your balance well here for the rolling challenges to come later in the workout.
3. Rowing 4 on the Reformer (From the Hips)
Among the Rowing exercises you can find some help for all of the Mat exercises – of course. This one is perfect to encourage the long stretch of the back of the body.
You can use Rowing 3 as well (From the Chest) to get more lift and length along the back and legs. Rowing 4 will then intensify that length and stretch via the reach through the heels and the fingertips reminiscent of the Spine Stretch Forward.
Thanks for the cameo, Sandy Shimoda.
4. The Tree
Oh yes, the oft-maligned and much detested Tree exercise in the Reformer’s Short Box series.
My God it best be good for something.
Notice the familiar shape in the photo? Now you can get all of the reach from the lower back all the way up to hold the ankles…I know, when might you ever need that again?!
Oh yeah, same stuff, different apparatus. 🙂
Pull your stomach in and reach your toes away. Get your stretch and lift for your Open Leg Rocker one side at a time in this powerhouse of an exercise.
You never know, some day you just might like it.
5. The ‘Leg Straps’ Assist
No bent legs!
Use the foot straps from the Cadillac’s Leg Springs to help tight backs and legs. Â AND keep working the entire Pilates system to improve back and hamstring flexibility to stretch that stuff out.
And then Hellllooooooooo ankles!
Ooh while we’re on the subject…
Let’s talk about transitions (aaargh…)
The manner in which you get into the exercise can go a long way to put you in the proper position. If you are able, get into the position without bending the legs.
Pull the stomach in, rock back a bit (or a lot) and lift your ankles into your hands.
How cavalier of me and my short legs to suggest this to you…
Give it a try.
You can already see by the expression on Joe’s face, how much he loves this exercise…
For those of you with longer legs like dear Joe in the photo, your legs may feel heavy because you are trying to sit up too much. You may need to be scooped in and back further (read: more stomach!) to support the weight of the legs.
Starting with bent legs may lead you astray. Where you can balance with your legs bent may not be the ideal point of balance when your legs are extended.
Remember it’s the Teaser, it’s the Roll Up, it’s not time to sit upright and balance with nothing to do.
Jus’ sayin’.
His comment on my use of this pic? “It’s better as a still.”
The Pilates Mantra
Use these 5 exercises to work on your skills for the Open Leg Rocker. Along the way you may find different exercises that speak to you and your particular set of circumstances that I have not included in this project.
That is the beauty of Pilates…dare I say it again?
Nam-myoho-renge-kyo…
6 Responses
Great tips, thank you! I will put these to use this week in the studio…On the topic of finally figuring out long confounding exercises, it was Jay Grimes who finally got me doing tendon stretch correctly by telling me to straighten my legs (shortly after that Romana told me the same thing with leg circles – I guess my time had come. Since that ah ha moment, I’ve realized time and again just how important straight legs are for doing the exercises correctly. Here’s to keeping things on the straight and narrow in the coming year, it’s resolution time after all!
Thanks so much for reading, Eliza. It’s true I have heard Jay say that it is harder to get the long reach of the lower body if they legs are too bent.
Years ago I worked in a studio that taught different levels of mat classes. At one point so many students that had been coming for years wanted to be in the advanced class, but some were not ready, despite their longtime practice. So to remedy the situation, some “guidelines” were developed to outline prerequisites for the advanced class. The one that I remember most, and what your comment reminded me of, was “In exercises where the legs are to be straight, your legs are straight.” 🙂
This article came at a perfect time. Open leg rocker has been a big challenge for me due to my hamstring flexibility from an injury. I was actually thinking yesterday I need to figure out a good progression exercises to help me, which I have not tried tree and will do so!
Thanks
Rachel,
How lovely when things appear at the right time – glad I could be of help 🙂 Thank you so much for reading and sharing your comments – I would love to know how these exercises serve your Open Leg Rocker if you would like to share. Good Luck!
Nice to have this reminder spelled out: thanks! Also, I’ve discovered that seated push through bar is very effective at assisting clients in finding the ab/lat connection necessary for Open Leg Rocker.
Thanks for that great addition Kelly! Yes, the Push thru on the Cadillac would be a great way to find the connection. Thank you so much for reading and for sharing your insights 🙂