Perfect Props Part I-II Zoey Trap, MS

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1 Perfect Props Part I-II Zoey Trap, MS Pilates is about movement- -proper movement that can be successfully repeated and translated into daily activity. The body changes through movement and movement heals! Props produce kinesthetic awareness and can produce desirable improvements in alignment and movement quality. Power Circles and Dynabands have an effect on the dynamics of movement and rhythm as energy is transmitted through the body. Props help perfect movement! I. The A, B,C s of Teaching with Props a. Activate: Connect mind and body b. Begin: Initiate Exercises Properly c. Control: Create Precision throughout Movement Pattern d. Develop Flow: Let it move and Develop Movement Quality. e. Eye: Use your eye to give a priority correction II.Power Words Alignment Concepts: a. Pilates Stance b. Powerhouse c. Centerline d. Box e. Critical Connections: Heel to Seat, 3 Anchors, Ribs to Scapula/ Scapula to Ribs f. Frame III.Power Movement Concepts a. Length & Opposition b. Anchoring c. Arms Move from the Back d. C-Curve e. Ease and Efficiency f. Legs Move from the Front g. Perch IV.Props Props are a fun and effective way to create a greater awareness in your student s body. Remember the goal is for the student to be able to work independent of all props they are there as a teaching tool! a. The Power Circle is a 3-dimensional representation of the powerhouse! When you pull in on the Power Circle your powerhouse pulls in! You can also use the Power Circle to create greater awareness of the rib-scapula connection and the inner thighs, buttocks and lower abdominal connection. Can be used standing to challenge stability. b. Dynabands are a great tool for creating a greater sense of length and opposition. They can be used to provide assistance and resistance. c. Small Balls: can be used similarly to the Power Circles. Additionally, they can be used to assist rolling motion and encourage smooth articulation. d. Light Hand Weighs can be used to challenge the Powerhouse from the periphery and to create a better connection between periphery and Powerhouse. e. Towels and Straps: These non-stretch devices can be used in a similar way to the Dynabands. Towels are also a great support for weaker necks, and encourage proper shoulder alignment. f. Poles: Help your students find their box alignment using poles or wooden dowels. As a teacher use the pole to give them feedback on their articulation patterns, or as an alignment guide for exercises such as Leg Pull Front Support or Long Stretch. g. Pillows, yoga bricks etc: substitute these for some of the above! h. Walls use the wall as a substitute for poles- use the wall to help your students find more length and opposition. i. Stability Balls: Whole classes are now being designed around stability balls. Large balls can be used to provide some simulation of equipment. j. Foam Rollers: The rollers also have become the focus of whole mat classes, but are a great device for challenging stability, and rolling out tight spots in the body. 1

2 V.Teaching Tips a. Think about equipment selection in terms of safety, space and goals b. Don t use too many props in a class- instead focus on 1 or 2 and really work deeply with them. c. Consider the class goal or focus and match your prop selection to help achieve that goal. For example, if you want to help students develop better spinal articulation the small ball or stability ball are better choices than using light hand weights or poles. d. Be creative with your choices and avoid getting locked into the thought that there is only one approach to developing better movement quality. e. Focus on the powerhouse! f. Keep the flow! Dynabands True strength comes from the inside out. Feel strength grow as you move through familiar Pilates exercises with the dynaband providing deep focus. Explore a workout that challenges your muscle endurance, balance, and coordination and helps you gain a greater awareness of alignment, length, opposition, and powerhouse! Equipment Basics: A. Longer dynabands (10-11 ) allow more possibilities B. Major Anchors/ holds The basic wrap over the top of both feet, around the outer edge of both feet, through the middle of both feet. (Think over, out, under, and up) Examples: footwork, hundred etc. Under the soles of the feet Examples: leg circle, corkscrew I Around the back Examples: leg pull front support In the hands, arms straight, shoulder width apart. Examples: single leg stretch, scissors Behind the back of the head, elbows wide Examples: lower lifts, criss cross Around the thighs Examples: shoulder bridge prep C. When experimenting with dynabands consider safety (is the dynaband secure?), angle of pull, and progression variables such as center of gravity, base of support, lever length, complexity, rhythm and tempo. Power Circle The Power Circle is a 3-dimensional representation of the powerhouse! Pulling in on the Power Circle helps the powerhouse to activate! You can also use the Power Circle to create greater awareness of the critical connections, use it to provide proprioceptive feedback, improve alignment and posture, and/or challenge strength and stability. Small Balls Small Balls allows for more closed chain exercises to be performed on the mat, and offers a way of both offering support and challenging the stability of many traditional exercises. Balls can offer support, provide additional stability challenges, and improve articulation patterns as well as allow for some of the equipment exercises to be duplicated. Balls are fun- and as students relax they can enjoy the feel of better articulation and improved movement pattern coordination. Stability Ball Stability Balls are great props for supporting injured, weak low backs, or over weight individuals. For students who are stable and strong they provide an incredible challenge for stability and ROM. 2

3 Dowels Use dowels to help aide in the alignment of the shoulder box and to work with connecting the arms more fully into the powerhouse. Fundamentally Sound- Perfecting Basic Movements Exploring how the various props impact the precision and quality of movement for the fundamentals at the beginning of class helps students to become familiar with the prop, the movements, and will provide huge benefit over time. Seated Roll Back- Imprinting/ ISO ABS Head Nod, Neck Curl Knee Spreads Knee sways Knee Folds Flight Exercise Bands Power circle Small Ball Hundred Basic wrap/hand hold & Between ankles-feet Hands, feet, knees-diamond thread legs through vertical or sideways press Roll Up Basic wrap/hand hold Hand hold Under feet, under bent knees, in hands One Leg Circle Basic wrap/no band One foot inside Base knee leg stir/ foot/ hands/ hips Rolling Like a Ball Body wrap Between knees Behind back/ feet/ knees Single Leg Stretch In hands, arms up to ceiling Arms to ceiling Foot/ hands/ knee making a frame Double Leg Stretch Hold as above, hug ankles Between ankles Feet/ hands/ ankles with band on return Scissors In hands, arms up to ceiling Arms to ceiling Hands/ ankles/ making a frame Lower Lifts Basic wrap/behind head Between ankles Diamond press- ankle/ feet Criss Cross Behind head No circle Between knees w/ variations/ behind 1 shoulder/ Oblique variation in hands Spine Stretch Forward Hand hold Vertical press with two hands In hands arms // to floor/ under palms/ under sitz bones Open Leg Rocker Prep Use behind thighs Between ankles Behind low back/ Ankles Corkscrew I, II Foot hold/ Basic wrap Between ankles Ankles/ under pelvis Saw Held in hands, pulled behind back or same hand to same foot Hold in back hand Hands/ Side Stretch variation between thigh and side 1 or both hands in air/ Oppositional reach Swan Variations Arms long as in swimming / Press down and lift Under sternum hands behind lift both arms and head up/ head/ T/ V/ I pull strap apart, release, lower spine and head Prone Lying hands for support Shoulder Bridge Prep: Wrap thighs/ Between thighs Under pelvis, knees, hands Neck Pull Foot hold or behind head ankles feet Double Leg Kick feet hands Knees/ hands Spine Twist Open arms, band behind Hands/ ankles Hands at chest 3

4 Intermediate Mat Class Prop Use Ideas Strength lies in differences, not in similarities. ~Stephen Covey~ Exercise Stability Balls Body Blade Dowels Hundred Supine on Mat/ Drive WS Hands- below legs/ above Supine Incline Stationary ball/ Knees over ball press down on ball w feet lift Pelvis and Low back Roll Up Supine Mat with Legs Straight Supine Incline Drive WS rolling down/ rolling up Hands Ball in Hands to aide articulation from top Ideal from floor Rib Cage Arms/ Seated Pelvic Clocks Roll up bend knees as you come up One Leg Circle Supine On Mat- 1 leg up Drive NS Stretch with dowel at arch/ Abdominal Series- supine on mat Abdominal Series- Supine Incline on Ball Spine Stretch Forward SLS- 1 foot on ball DLS- Foot Hold Scissors- Hands LL- Behind knees/foot Hold XC- 1 foot on ball Ideal from floor Rib Cage Arms/ Seated Pelvic Clocks Roll up bend knees as you come up Seated on Ball/ Lifting and Drive Options Drive/ WS/ NS hands Hands Hands to foot hold stretch Draping Saw Seated on Ball /Swinging Drive unilateral Hands/ Side Stretch variation between thigh and side 1 or both hands in air/ Oppositional reach Swan Variations Prone/ Arms on Ball/ arms overhead Drive NS Under hands rolling/ stretch behind head/ Double Leg Stretch Variations Prone on Ball/ Prone on Floor- behind knees Flight BB Triceps Press Drive Hands Spine Twist Seated on Ball BB Drive NS Behind upper back Side Kick Series: Front & Back, Up & Down, Passe, Circles, Inner Thigh Lifts & Circles, Bicyle Stretch Abduction / adduction variations Foot hold, opposite hand on top hip Strap over both feet, lift leg up and down in pure abduction/ keep leg on top lifted and lift lower leg up and down to meet it/ lift both legs up and lower both legs down Vertical at hip Swimming/ Prep Prone on ball Drive NS In hands 4

5 Excellent Endings: Going Vertical! Dynaband Teach students that powerhouse translates to posture. Cue them as they move through these series to grow taller and scoop deeper. Choose one or more of these patterns! Pattern 1: Stand with both feet firmly in the band, even length, hold bands lightly in hands Unilateral Biceps R/ L Bilateral arms down to shoulders Bilateral biceps Unilateral Overhead press R/L Bilateral arms down to sides Pattern 2: Stand with one foot in band, cross band into x pattern, hold lightly in both hands Lateral raise with hip abduction / adduction Overhead lift with knee raise * After desired reps change legs Pattern 3: Stand on band with one foot, band in both hands, thumbs up Front raise with hip extension * After desired reps change legs chest expansion variation (optional knee lift) Pattern 4: Stand on band with one foot, bring band up back of body, hold in same hand with elbow bent in preparation for triceps Unilateral triceps overhead press Press and extend leg to front, to side, to back, Bend knee to centerline, lower arm After desired reps change legs Power Circle Standing Endings Standing Power Circle: Middle, High, Low, Dynamic Pulsing, On Hip, Behind Back Standing Power Circle : Releve, Side Pulses, Front, Back Simple Balance Small Ball Stretches Runners Lunge hands ankles Hands or ankles Knee Footwork Stretch Stability Ball Front Splits & Lunges Hands down on floor- knees bent- stand and straighten legs Dowel Delightful Shoulder Stretches Bodyblade Upright and Proud Chest Press/ Overhead Press/ Triceps Press/ Balan When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps Confucius Thank you for your time and energy 5

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