Mat and Bands A detailed guide for practicing Pilates

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1 Mat and Bands A detailed guide for practicing Pilates

3 Table of Contents Mat and Bands Manual Written by Nora St. John and Angelie Melzer Co-created by Blane Ashby, Nico Gonzalez, Joy Karley, Julie Lushington, Angelie Melzer, Naomi Leiserson and Nancy Myers Photo model: Joy Karley Published by: Balanced Body University 8220 Ferguson Ave. Sacramento, CA USA Toll-free from U.S. and Canada: Toll-free from United Kingdom and Israel: Toll-free from South Africa: From other locations: Fax: st Edition 2009 by Balanced Body University All rights reserved. No part of this book may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of the publisher. For information on getting permission for reprints or excerpts, contact us at pilates.com. Printed in the United States of America Balanced Body and Balanced Body University 1 What is Pilates? 2 Pilates Principles 4 Introduction to the Bands and Tubes 5 s and Band Wraps 7 Mat Exercises with the Bands The Hundred 10 Roll Up 12 Assisted Stretches 16 Single Leg Circles 18 Rolling like a Ball 20 Single Leg Stretch 21 Double Leg Stretch 22 Double Straight Leg Stretch 23 Spine Stretch Forward 24 Spine Stretch Side 26 Saw 30 Spine Twist 32 Open Leg Rocker 34 Swan 36 Swan Rocking 38 Double Leg Kicks 40 Swimming 42 Teaser 44 Side Leg Work 50 Front Support 54 Push Ups 56 Roll Over, Corkscrew and Jackknife 58 Reformer Exercises with the Bands Footwork with the Band 62 Feet in Straps 66 Rowing Front 70 Additional Exercises with the Bands Rowing Back 74 Seated Arm Work 78 Standing Arm Work 80 Partner Arm Work 98 Standing Leg Work 106 Ankle Work 112 Teaching Pilates Band Classes 116 Pilates Band Exercise Sequences 118

4 Introduction to the Bands and Tubes Resistance Bands and Tubing Resistance bands and tubing are a great addition to a Pilates mat class, personal training session or for client home work between sessions. They are a logical addition to a Pilates program because the progressive resistance of the bands is similar to the progressive resistance offered by the springs on the Pilates equipment. This allows you to replicate many Reformer exercises using just the bands and a mat. The bands are especially useful for: Upper body exercises - A traditional Pilates mat class offers a relatively limited amount of arm work so adding the bands provides a more well rounded workout. Support - Along with additional resistance, the bands can provide support and help teach new students how to perform key exercises such as the Roll Up. Standing exercises - The band creates lots of fun challenges in standing that can be used to work on posture and functional movement for clients at all levels of ability. Home exercise programs - Clients can use the bands at home to work on specific areas between sessions to speed up their progress or recover from injuries. Variety and fun - The bands are an inexpensive tool that helps add variety and new challenges to any workout. Choosing a Resistance Band The resistance bands we know today started as surgical tubing and latex sheets. Once their elastic qualities were discovered by physical therapists and personal trainers, a new industry was born. Today, resistance bands and tubing come in a rainbow of colors, resistances and materials. In general, the thinner the material, the lighter the resistance. For the exercises in this manual, we recommend using an 8 long resistance band without handles in medium, heavy or extra heavy resistance. For a few exercises we prefer a 4 or 5 length of surgical tubing with handles attached in light, medium or heavy resistance. Handles can also be attached to the bands if desired. Latex bands - These bands are color coded to reflect the thickness and therefore the resistance of the band. Each company that makes bands has it s own color scheme for indicating resistance. One brand, Theraband offers bands in the following colors and resistances: Yellow - Light Red - Medium Green - Heavy Blue - Extra Heavy Black - Special Heavy Latex free bands - Some people have allergies to latex so several manufacturers have developed bands that don t contain latex. Check with the specific brand to determine their color scheme. Elastic tubing with handles - Along with bands, resistance tubing is also available in a variety of resistances. They are often sold with handles attached to create a complete exercise unit. Covered elastic tubing - Elastic tubing is also available with a fabric cover which protects the tubing from wear based on light exposure or stretching them beyond their limits. We used resistance bands in this manual because they are the most versatile and can easily be used around either the hands or the feet. Tubing with handles are a nice option for any of the arm work where the hands provides a better grip. pilates.com PILATES 5

s and Band Wraps When using resistance bands it is very important to maintain control of them at all times. A loose band can cause an injury to you or to a fellow student.

Here are several common starting positions that are used in the manual. Band around each foot, ends on the outside of the legs Center the band underneath the feet.

When you are using tubing with attached handles, it is much easier to maintain a grip with your hands but it can be difficult to keep the tubing stable around the feet.

5 s and Band Wraps When using resistance bands it is very important to maintain control of them at all times. A loose band can cause an injury to you or to a fellow student. In order to maintain control of the bands, we recommend specific wrapping techniques to keep them attached to the hands and the feet. Here are several common starting positions that are used in the manual. Band around each foot, ends on the outside of the legs Center the band underneath the feet. Wrap the band over the top of each foot and back under the arches so the free ends are on the outside of the legs. When you are using tubing with attached handles, it is much easier to maintain a grip with your hands but it can be difficult to keep the tubing stable around the feet. Tubing is difficult to wrap so consider wearing tennis shoes that have a defined arch that the band can rest in. This will help keep you safe from flying bands! Foot Wraps Band around both feet, ends on the outside of the legs Center the band on top of both feet. Wrap the band around the feet and cross it under the arches so the free ends are on the outside of the legs. This is used when the legs stay together during an exercise. 1 Center the band underneath the feet 2 Wrap each end around the outside of the foot and under the arch. 1 Center the band on top of the both feet 3 Pull the bands to the outside of the legs 2 Wrap the band under the arches of both feet and bring the ends of the bands to the outside of the legs pilates.com PILATES 7

Reach the arms out to the side slightly lower than the shoulders. Inhale Zip the inner thighs together and root both sit bones into the ground.

6 Spine Twist Adding the band to the Saw is great for increasing torso rotation and strengthening the oblique abdominals and torso rotators. Band from Behind Wrap the band behind the torso with the crossed wrap or the plain wrap. Sit tall with the legs straight and the inner thighs together. Reach the arms out to the side slightly lower than the shoulders. Inhale Zip the inner thighs together and root both sit bones into the ground. Rotate the torso to the right keeping the arms directly out to the sides. Pulse twice in rotation with a sniffing breath. Exhale Return to the starting position with the weight centered on the sit bones and the arms out to the sides. Inhale Rotate the torso to the left and pulse 2 times with a sniffing breath keeping the lower body perfectly still. Exhale Return to the sitting position. Repeat 4 to 8 times to each side. Modifications Tight hamstrings: Sit on a rolled mat or small pad, bend the knees slightly or sit cross legged. 1 Spine Twist - - Band from behind 2 Rotate the torso toward the right Balanced Body Inc. Balanced Body Mat and Bands Manual, All rights reserved. May not be reproduced in whole or in part.

Intermediate Band between the Hands Sit tall with the legs straight and mat width apart. Hold the band between the hands with the ends wrapped around the palms. Open the arms out to the side.

Exhale Return to the starting position with the weight centered on the sit bones and the arms out to the sides.

7 Intermediate Band between the Hands Sit tall with the legs straight and mat width apart. Hold the band between the hands with the ends wrapped around the palms. Open the arms out to the side. Inhale Zip the inner thighs together and root both sit bones into the ground. Rotate the torso to the right keeping the arms directly out to the sides. Pulse the back arm behind you 2 times. Exhale Return to the starting position with the weight centered on the sit bones and the arms out to the sides. Inhale Rotate the torso to the left and pulse 2 times with a sniffing breath keeping the lower body perfectly still. Exhale Return to the starting position. Repeat 4 to 8 times to each side. Cueing and Imagery Use the abdominals to lift up and out of the pelvis as the torso rotates. Imagine a partner is lifting your hips lightly off the mat. Keep the lower body completely still as the torso rotates. Imagine your lower body is encased in cement. Imagine your feet are glued to the wall in front of you and they can t move as you rotate. Keep the heels even and the inner thighs together. Rotate smoothly from the center of the torso. Purpose Strengthen the oblique abdominals, spinal rotators and latissimus dorsi. Stretch the torso in rotation. Teach axial elongation. Learn how to sit up tall with support. Precautions Shoulder, arm and wrist problems Limit the range of motion to what is comfortable and keep the wrists straight. Low back problems If the back is uncomfortable sitting upright then use the tight hamstring modifications or avoid. 1 Spine Twist - - Band in the hands 2 Rotate the torso toward the right pilates.com PILATES 33

Teaser Using the band around the feet in this classic exercise makes for less work on the abdominals and hip flexors but more challenge for the stability of the torso, shoulders and balance.

Lie supine with the legs in a chair position and the bands in your hands.

8 Teaser Using the band around the feet in this classic exercise makes for less work on the abdominals and hip flexors but more challenge for the stability of the torso, shoulders and balance. And adding the arm work makes for a super stability challenge. Wrap the band around the arch of each foot with the bands on the inside or the outside of the legs. Lie supine with the legs in a chair position and the bands in your hands. Exhale Reach the arms toward the legs and roll the back off the mat as the legs straighten until you are sitting up in a V sit position with your legs straight and the hands reaching toward your feet. Keep the core engaged, the shoulders down and the weight slightly behind the sit bones. Inhale Hold the Teaser position. Exhale Roll the torso back down to the starting position Repeat 3 times. Modifications Bent knees: Keep the knees bent with the shins parallel to the floor for a beginner. Tight hamstrings: Keep the knees slightly bent throughout the exercise if your hamstrings are tight. Teaser 1 Keep the legs up in the Teaser position while you roll the torso back down to the mat 3 times. 1 Teaser 1-2 Roll the torso up and straighten the legs 3 Keeping the legs up, roll the upper body down Balanced Body Inc. Balanced Body Mat and Bands Manual, All rights reserved. May not be reproduced in whole or in part.

Advanced Teaser 2 Keep the upper body up in the Teaser position while you lower the legs down

Teaser 3 Lower the upper body and the legs down toward the mat at the same time.

9 Advanced Teaser 2 Keep the upper body up in the Teaser position while you lower the legs down toward the mat 3 times without changing the position of the back. Teaser 3 Lower the upper body and the legs down toward the mat at the same time. Lift back up into the Teaser position moving the legs and the torso at the same time. Keep the lower back stable throughout. 1 Teaser 2-1 Teaser 3-2 Keep the upper body up and lower the legs 2 Lower the legs and the upper body down toward the mat 3 Lift the torso and legs back up to the Teaser position pilates.com PILATES 45

Standing Arm Work Band under the feet, cont. Chest Expansion Begin with the arms at your side and the elbows straight.

Inhale With the palms facing forward, pull the band slightly forward of the pelvis. Exhale Return to the starting position. Repeat 6 to 12 times alternating each time.

Inhale Keeping the upper arm in extension, straighten the elbows to engage the triceps. Exhale Bend the elbows to return to the starting position. Keep the upper arms extended.

10 Standing Arm Work Band under the feet, cont. Chest Expansion Begin with the arms at your side and the elbows straight. Inhale With the palms facing back, pull the bands back slightly behind the pelvis. Exhale Return to the starting position. Inhale With the palms facing forward, pull the band slightly forward of the pelvis. Exhale Return to the starting position. Repeat 6 to 12 times alternating each time. Triceps Press Bend the knees and flex at the hips to come into a deep squat. Extend the shoulders and bend the elbows. Inhale Keeping the upper arm in extension, straighten the elbows to engage the triceps. Exhale Bend the elbows to return to the starting position. Keep the upper arms extended. Repeat 5 to 10 times. Variations Hand position: Extend the elbow with the pinky finger facing back or with the palm facing back to target different parts of the triceps. 1 Chest Expansion - Pull the bands behind the torso 1 Triceps Press - 2 Pull the bands in front of the torso 2 Straighten the elbows Balanced Body Inc. Balanced Body Mat and Bands Manual, All rights reserved. May not be reproduced in whole or in part.

Inhale Bend the right elbow and pull the band toward the right shoulder Exhale Straighten the elbow to extend the band up on a diagonal away from the foot.

11 Beginning Draw a Sword Begin with the band under the left foot and the band in the right hand with the hand in front of the left hip. Place the left hand on the left hip for stability. Inhale Bend the right elbow and pull the band toward the right shoulder Exhale Straighten the elbow to extend the band up on a diagonal away from the foot. Inhale Bend the right elbow and draw the band back to the torso. Exhale Straighten the elbow to return the arm to the starting position Repeat 5 to 10 times on each side. 2 Bend the right elbow and pull the band to the front of the shoulder 1 Draw a Sword - 3 Straighten the elbow to press the band out to the side pilates.com PILATES 85

Mat and Roller A detailed guide for practicing Pilates

Mat and Roller A detailed guide for practicing Pilates Table of Contents Mat and Roller Manual Written by Nora St. John Co-created by Blane Ashby, Nico Gonzalez Joy Karley, Naomi Leiserson, Angelie Melzer