Ready to Go. Pilates by Numbers. Take your Pilates session anywhere with you!
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1 Ready to Go Take your Pilates session anywhere with you! This pack forms part of the complete Pilates by Numbers Home Exercise programme. Cath Hopkinson, Pilates Specialist
2 Start as you mean to go on. We all need to get the basics right at the beginning. Think of this first part of your programme as building the foundations for what is to come; without strong stable foundations your body cannot function properly, which can result in aches and pains. The exercises contained in this pack are designed to waken your core muscles those of your abdomen and back and also to start to re-educate your body along the way. I hope you enjoy this session practised well, it will really pay dividends later.
3 Pilates by Numbers All rights reserved by Experience Wellness Ltd. Cath has been a Fitness Educator for over 25 years, with the last 9 years exclusively teaching Pilates, both in small groups and individually. She specialises in Pre- and Post-natal, Chronic Pain and Breast Cancer Recovery Please contact her for more details on any aspect of Pilates. No part of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, fax or any information storage and retrieval system without written permission from the publisher. For information, contact Cath Hopkinson at Experience Wellness Ltd, 8 Highgate, Goosnargh, PRESTON, Lancashire, PR3 2BX, or cath@experiencepilates.co.uk Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programmes mentioned herein should not be adopted by the reader without review and consent with your health professional. The author is not responsible or liable for any harm or injury resulting from these programmes or the use of the exercises described herein. Acknowledgements The author would like to thank the following for their participation in the production of this book: Lauren Brigitte - stunning doesn t even come close. Heather Crossthwaite - For modeling and professional and moral support and encouragement: you've helped to keep me focused on what I really want and have provided the environment to make my dreams a reality. To all of my clients who inspire me and allow me to share what I love doing with you.
4 Workout Summary These are the moves that set the scene and form one movement prior to all the Pilates exercises. Card Exercise Reps 1 Skull Rocks 5 2 Shoulder Blade Stability 5 3 Lateral Breathing 5 4 Ribcage Placement 5 5 Abdominal Hollowing 5 6 Pelvic Placement 5 All the exercises should be pain free, smooth and controlled.
5 At first sight there is a lot to remember, but we will go through each one, so no need to panic! The following exercises are vital to all Pilates moves and allow you to feel the set up position and become more aware of how your body lies. Although they are taught separately, with practice they work together to create one move I call Ready To Go. It ensures that each movement and exercise is performed correctly, enabling you to reap the full benefits of Pilates. I have described the exercises starting at the head however, it doesn t matter where you start the end effect is that you do ALL of them BEFORE you start a Pilates move! They should all be done in lying, standing or seated positions.
6 1 Head and Neck Placement Skull Rocks The neck is a delicate part of the body and Pilates often refers to stabilising the shoulder blades and keeping the neck long. Pilates moves can be adapted to avoid any negative effect on the cervical part of the spine. This lengthening of the neck helps to achieve this. Slowly take the chin towards the chest; think of a swan lengthening its neck, keeping your head on the floor. Allow the front neck muscles to relax. Feel the length of your neck, and the distance from your ears pivot on the base of the skull very gently.
7 2 Shoulder Blade Stability Uncle Fester A normal scapula should have a large range of mobility, therefore we need to use a wide variety of muscles to help stabilise the shoulder girdle. Pilates hopes to create precision and isolation in movements around the shoulder girdle and reduce the amount of work on the upper trapezius. Gently and slowly draw the shoulder blades together and down it is a subtle movement. The scapula should lie close to the ribcage and glide across it without forcing the scapulae down or squeezing them together tight. It is a very subtle movement don t force it. Around your bra level (sorry gents!!), approx mid line of your back.
8 3 Lateral Breathing Difficult at first, but keep at it! Breathing efficiently improves circulation as well as relaxing muscles and focusing the mind. Most moves require an OUT BREATH ON THE EFFORT. The lungs are housed within our ribcage. As we inhale the ribcage is expanded; at its fullest point the capacity for oxygen intake is increased and is referred to as lateral breathing, which is different to normal breathing try to breathe in laterally into the back and sides of the ribcage. Avoid expanding the abdominal area or elevating the shoulders and expanding the top of the chest. Can be done in all positions. At the base and the back part of your ribs, gently flaring out.
9 4 Ribcage Placement Using lateral breathing techniques and abdominal contraction we can help soften the ribcage down and prevent the lifting of the rib cage, taking the spine out of neutral. This gives the abdominals an effective workout and allows the spine to stay in neutral, helping to create shoulder stabilisation. This method is used with many exercises - when the limbs are being moved away from the body. Slowly take your arms overhead, but only to a point before your ribs lift off the floor. If they have lifted, you have moved your arms too far. Around the ribs, gently pressing down, keeping the ribs in check.
10 5 Abdominal Hollowing Hip Bone Squeezes This is about recruiting the deep abdominals and pelvic floor and allowing the whole of the torso muscles to function as one unit. When performing mat exercises you should: Breathe in laterally expanding the ribcage and relaxing the abdominals and back. Exhale, softening the ribcage and lift up from the pelvic floor and from the abdominals, keeping the back relaxed and in neutral. Imagine an invisible corset pulling you in. This action of pulling up with your pelvic floor and inwards (towards the spine) together will engage the core and help stabilise movement and protect the back. Between your hip bones, your tummy drawing in, but you will also feel around the back.
11 6 Pelvic Placement Rude Triangle The pelvis should remain flat and in neutral. When the pelvis is in a neutral position the natural curve in the lumbar spine is maintained. From a standing or supine position the rude triangle is formed by the hip bones and the pubic bone staying level. Whenever one or both feet are off the floor the pelvis and spine should be in neutral (or imprint) you have to pull your tummy muscles in to stabilise the pelvis. Whilst neutral spine is usually the safest position from which to move, Pilates uses soft imprint when both feet are off the ground. Imprint involves the lower back curve being lengthened, allowing the bones to softly imprint into the mat. Abdomen should be level but your back might be arched depending on your posture type.
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More informationNothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader.
TERMS & CONDITIONS USE AT YOUR OWN RISK: Consult a physician before performing any exercises. It is your responsibility to evaluate your own medical and physical condition, and to determine whether to
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