Test: Lower back injuries bend the knees slightly as for tight hamstrings and limit the rotation to a comfortable range of motion. Actions?

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Verity Cain
5 years ago
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1 SPINE TWIST pg Related to Spine Stretch Side and Saw. Have progressions / regressions. Don t want shifting feet, as this means pelvis is shifting as well. Palms up helps to externally rotate shoulders. Focus on seat alignment, add rotation. Look for pelvic stability, good rotation around ribcage. Partner sit feet to feet. No movement, no change of pressure with feet. Or kneel behind them, and the pelvis should stay still. Lower back injuries bend the knees slightly as for tight hamstrings and limit the rotation to a comfortable range of motion. Teaser Preparation pg Classic exercise very challenging for core, back, hip flexor strength and flexibility. Knees bent is easier. Need to cue breathing. Teacher assisted gives beginner the sense of how to roll up with control. So working on core control, back flexibility and coordination to all work together. Low back, hip flexor and sacroiliac joint injuries avoid. Neck and shoulder injuries caution. Teaser 1 Torso Roll Down pg Modifications: 1. Portia s version holding thighs.

2 Spine Sandwich the core and back work together. Remember low, quality reps. Legs high V at hips in slight posterior tilt. U at bottom arms reaching towards shins. Watch lower back doesn t roll too far back and collapse. Upper body rolls down whilst legs stay in position. Arms reaching towards shins, head is nice and tall. Really lifting out of pelvis using abs and lower back muscle in a good way. Upper body rolls up and down whilst legs stay in position. Low back, hip flexor and sacroiliac joint injuries avoid. Neck and shoulder injuries caution. Teaser 2 Leg Lowers pg Spine Sandwich the core and back work together. Remember low, quality reps. Legs high V at hips in slight posterior tilt. U at bottom arms reaching towards shins. Watch lower back doesn t collapse. Low back, hip flexor and sacroiliac joint injuries avoid. Neck and shoulder injuries caution. Teaser 3 Arms and Legs together pg Need to breathe! Legs and torso move at the same time. Only 2-4 reps. Legs can come almost down to the mat.

3 Low back, hip flexor and sacroiliac joint injuries avoid. Neck and shoulder injuries caution. Hip Circles pg Good for athletes skier. Lumbar spine stays sables have 3 fingers on lower lumbar spine. Legs should be going with it gain lower back stability even with long levers of legs. Options: o Elbow bent, hands forward. o Hands behind, externally rotate and then the shoulders come forwards. o Need to get shoulders looking good. o Head to balance will be slightly forward cos if inline otherwise too much neck extension. Variation of Teaser and OLC from Mat 1. Great strengthening whole core, abs, back extensors, hip flexors and also working into rotation in the torso. Set-up After Teaser, usually done after the end of teaser series. From here arm are going to circle up and around to come down to the mat. This position, couple of things to note leg long and straight, inner thighs together. Have a spine sandwich idea when abs and back working together to elongate the spine lifting out of the pelvis. Shoulders are nice and long, chest is open. From here inhale and circle leg down and away, exhale half a circle and come back up. Then change directions. The hips are circling, the spine is circling, and the shoulders are stable and not letting lower back go into extension. Improve scapular stability. Low back, hip flexor and sacroiliac joint injuries avoid. Neck and shoulder injuries caution.

4 Roll Over pg Warning going into inversion. Has to be: o Advanced group which you know. o Not beginners / intermediate drop in. o No back problems. o No eye problems (Glaucoma or had cataract). Reason? o Spine articulation & core strength achieve control of body (& Jackknife). o Managing & controlling torso. o Unless athlete, dancers, yogi functional? o But huge personal gain. Don t turn head. Start neutral neck don t over fix chin as putting pressure on cervical spine. Portia s modification: Cross legs and open knees. Bottom lift, and extend legs to uncross to recross. Take legs up to ceiling and uncross to recross again. Using triceps. Supine, legs up to ceiling, toes pointed. Will be using hands a little for support, need wide open chest. Take a breath, pull abdominals in and rollover. Here looking to have legs parallel to the ground, not too high or low. Then take a breath, open the legs about mat distance, flex the feet and roll back down to the starting position (legs up, toes pointed). Usually do this 3 times this direction. Reverse of this start with legs wide, flexed feet. Then point the feet and rolling back down (legs together). This exercise normally do 3 legs starting together, and 3 with the legs apart. Note not rolling up onto neck. Keeping to top of shoulders, really important for neck safety. Always watch shoulders. Foam roller good, spine corrector better. Someone hypermobile legs higher more challenge. Low back, hip flexor and sacroiliac joint injuries avoid.

5 Modified Corkscrew pg Modification 1. Windshield wiper (beginner). Slide both legs to one side keeping the back of the hips on the mat. The legs will slide over each other. Feel movement of femurs in pelvis. Helps to lubricate the hip joint. Slings working. Note if missing quadrants. This could be warm up prep for Hip Circles / Figure 8 Teaser. Support through triceps. Check control at end. Definite rotation not lateral rotation. 2. Modified Corkscrew (pg.28) great for beginner or intermediate. Begin by circling the legs, imagine your drawing a small circle on the back of your pelvis. Roll 3 times in one direction and then change. The aim is to move smoothly and evenly. Keep the shoulders stable and keep all the movement in the torso. Corkscrew pg Another fantastic exercise for developing integrated core control, ab strength, back extensor strength, gluteal / hs strength, rotation of the torso and also integrating whole body in inversion exercise. It s another inversion exercise so same precautions apply. Not appropriate for beginner / intermediate, or open classes. Also contraindicated for clients with neck, back & osteoporosis issues. Legs up to ceiling, arms at side. Roll over don t go past the shoulders. Leg are parallel to the floor. Rotate to one side and roll down that side of the spine. Come through the sacrum and hold here for a moment, make sure the client is central Rotate to the other side slightly, roll over and then come back to the centre. From here we change direction and roll down and up the other way. Drawing a big U on the mat. Corkscrew is usually done line that, RO down on 1 side, up on the other, change direction down and up, and then come down the centre. 1 set to each side. For neck and shoulder injuries: Avoid. Neck Pull pg

6 Originally done on raised mat, with strap over ankles. Like Roll Up but no help from hands. If Roll Up is difficult then this impossible. Partner version seated facing intertwine feet on way up switch to go AB / AD (femur traction) need socks. Variation on the Roll Up, meaning very good ab strengthening exercise, good way to create mobility in the spine. Also very challenging for anyone who has tight lower back, and so some of the same modifications for Roll Up, e.g. using a little mat under lb, will help this a lot. Modification: Do only Roll Down portion not Roll Up. Start forward, lift up into extension, go back into neutral spine and then go into flexed spine and roll down. Then bring knees into chest and roll back up. This good for clients who can t do the Neck Pull in classes. Can start with this variation until get a stronger and more flexible. Feet wide and flexed, hands behind head. Lying supine. Inhale, upper body (head) comes up, exhale rolling forward until client comes forward all the way over the legs. From here the client is going to extend out of hips and then lean back with a neutral spine and then curl under to roll back down. Inhale when extending spine out of the hips. Curl the tail and start rolling back down (exhale). For lower back injuries. Do the Roll Down only or avoid if lumbar flexion is not tolerated. For neck and shoulder injuries: Avoid. Leg Pull Down pg. 34 Full body experience. Precautious wrists. Add on keep straight (top) & dorsiflex. Moving supporting leg extra challenge. Is variation of rocking. Watch for PS & SS. Modification: Beginning version start on all fours and step into it. Don t pull the leg as this is an extra challenge.

7 LPD starts a series of exercise that develops the plank position. Front plank as in Leg Pull Down, then into back plank and then start to work on side support side plank. All of these develop strength in the entire torso, ab strength, back strength, hip strength, and shoulder strength. This particular exercise strengthens shoulder stability and pelvic stability. Looking for: The head to be in one long line with the upper back (more diagonal), with the pelvis and the legs. Shoulders are wide, shoulders are directly over the wrists. Then kick 1 leg up to the ceiling with a pulsing breath and lower down. Pulse, pulse and reach it down (pointed foot). Sniff, sniff and exhale. Watching for: The pelvis is not changing at all, and neither are the shoulders. Scapular stabiliser. Wrist injuries use the modification or avoid. Leg Pull Up pg. 35 Modifications: Knee discomfort use foam roller. Ankle discomfort externally rotate the legs. Different hand positions. Build up to full back plank can be on all fours. Great for strengthening entire back of the body, back extensors, gluteals, hs and shoulder girdle as well. Full foot on ground never going to happen unless ballerina. Pressure Calcaneus can feel pain ankle or knee so FR ankles. Hands FR, yoga blocks or slight rise. Traditionally hands facing forward but more wrist. Hands back easier wrist but more IR so should issue. Can do in-between watch shoulder position. Feet TO much better ankles and more successful. Head relatively in line neutral (gravity) not with spine can see feet. From all fours and use legs average female client progress to it. Really useful use back when not in extension. Choreography is similar to LPD. Reach (pulse) 1 leg up to ceiling. Sniff, sniff (inhale) exhale and lower down.

8 Looking for: Hips to stay completely straight, not dipping to either side. Chest is open. Notice the head is a little up, it s not straight in line with spine. This takes some of pressure out of the neck. 3-4 reps with each leg. Transitions: From Leg Pull Down move to one side of the mat and turn over into this! Easier version is sit on mat, take arms behind you and push up into Leg Pull Up. Shoulder and wrist injuries: Modify the starting position or avoid. Jack Knife pg It s the ultimate Roll Over exercise, in that it involves the most control and strength through the whole torso. Again strengthens the abs, back of the body and helps to develop coordination and spinal mobility. Additional modification: Pushing up and down in Roll Over position. Set-up: Lying supine, legs up to ceiling, begin with RO, engage abs and RO, legs parallel to floor, not rolling onto neck. Then toes go down towards the floor, then going to reach up to the ceiling. Go as high as client can functionally go and keep the toes as high as can, as they roll down. Want to be able to roll down one vertebrae at a time. Shoulders are staying wide. Ensure that if client can take the feet towards the floor, that they don t roll onto their neck. We can assist by taking our hands onto their feet, and helping them roll down. Don t allow clients to only push from their upper body, it s all in the core. For low back injuries: Avoid. For neck and shoulder injuries: Avoid. Kneeling Side Kick pg

9 Is a development from the side lying leg series in mat 1. Excellent exercise for strengthening the entire hip area, partic. Abductors, hip extensors, hip flexors and also developing core support, scapular stability and pelvic stability. Modification: Watch if no hip abduction with just lean over so that s why block helps. Set up: Kneeling position. Reach out arms to their side, take breathe in and lean over. Lifting top leg as they lean. Got beginning of a side plank exercise. The support leg is the challenging leg, the bottom leg has to work really hard to keep pelvis open. Hips pressed forward, gluts are engaged. Hip is line-up, hip over hip, over knee. Top leg is in line (diagonal) with torso. Top hand behind head. The choreography is the same as Mat 1 Side Kick. Sniff, sniff with a flexed foot. Out breathe and reach back, pointed foot. Looking for the pelvis stability, torso stability and the bottom knee right under pelvis. Seated Twist Seated Twist begins a series of exercises that work on side support and strengthens the entire lateral torso, including the lats, obliques, QL and all shoulder stabilisers as well. Have to have stability in arm. Seated Twist much less stressful in shoulder, so easiest version 1 arm support. That s why doing the Leg Pull Up and turn, is a good preparation. Foot ready to support. Using abs to pull up like crane if feel abs don t feel arms. Start just up and down. Leg movement after. Traditional lift leg after.

10 Some mods for feet position. Can have double support if necessary Set Up: From KSK position, and then sit down on hip. From here the top leg is going to be weight bearing, so make sure it s slightly in front and hand going to be right under shoulder. From here, pull abdominals in, lift arm up and send hips up to ceiling. Back leg lifts (if doing this variation). The arm is going to reach towards back foot, and then sit back down. The effort is to really scoop with the abs, pressing into the standing arm, to get the body to go straight up to the ceiling. Then sitting back down with control. Challenges: To add more leg work, come up into twist position. Then lift free leg up to the ceiling, this is great way to strengthen the hip and hamstrings. Or can do small circles here, this also really works on the back of the hip. Back injuries: Avoid. Shoulders and wrist injuries: Use the hand support modification or avoid. Side Bend Twist pg SBT is first full support side exercise. The Seated Twist if a preparation, as are Kneeling Side Kicks. Great exercise for strengthening the entire side body and develop support for that side plank position. Works on shoulder stability, torso support, side of leg strength, and also coordination & proprioception in space. Set up: Feet together is traditional. Feet apart is easier. Get into in 3 ways: 1. From seated, 1 foot in front of the other. On inside of front foot, on outside of back foot. Creates a wide stable base. 2. Stacked foot position press out into side plank. 3. From front Plank feet wide because your legs are going to cross. Lift one hand off the floor and roll into side Plank. Choreography is going to be rotation the torso, keeping the pelvis steady. Reaching under and then lifting arm up. Exhale as rotates and reach towards the floor, keeping pelvis steady. Inhale and lifting chest towards ceiling. 3 to 4 nice number as challenging for whole body.

11 Don t come down in this and SBT. This means a lot more abdominal control happening. Options: Not sure whether to add. Pike is combination of SST and SBT. Start same way in side plank. Add rotation of torso but lets the hips rotate as well. Into pike position, still lift top arm after. For low back injuries: Avoid. For shoulder, elbow and wrist injuries: Use the hand support modification or avoid. Side Bend Mermaid pg Another side plank exercise, which involves more stretching of the lateral torso and a lot more challenge than just the twist. Watch feet then hands. Weight even both feet. Why? Core 3 dimensional so lateral flexion important. Strengthens: o Great SIJ. o Great back. o Support side. Modify: o Twist & Mermaid. o Lower knee on floor not stacked more underneath. Set up: Press up into side plank position. Reach the top hand towards the feet and the hips go down towards the mat, the head looks towards the feet. Then arm comes up, hips come and client looks down towards the bottom hand. As an instructor it s good to spot this the first few times. Much easier to go down with the hips, then to come back up. Can cause strain on the torso, if you re not careful. Gets a nice stretch through the torso and a lot of strength as well. Strengthens the shoulder girdle. For low back injuries: Avoid. For shoulder, elbow and wrist injuries: Use the hand support modification or avoid. Scissors pg

12 Scissors and Bicycle are supported inversion exercises, done in a shoulder stand position. Great for core control, these also focus on leg strength and leg flexibility particularly the hip flexors, hip extensors and hamstrings. No cervical issues, eye pressure, osteoporosis etc. Not on cervical spine. Hold core, not hands. Watch pelvis doesn t rotate. Lengthens hamstrings and hip flexors. Hands Triceps not IR. Modify: o From FR / baby arc. Set up: Starting lying down on mat, get into with a Rollover. Pull abs in, reach legs overhead, then hands come up behind the hips to support the lower back. Pelvis and legs go up towards the ceiling, as high as they can. Shoulders open, the upper back is on the mat, the upper arms are creating a tripod of support for the whole upper body. No weight on the neck, as an instructor it s important to know not to turn your head in this positon. 1 leg goes forward, 1 leg goes back. Reach the leg going away from you as far as possible. To try to open up the front of the hip. For shoulder, elbow and wrist injuries: Do the hip support modification only. Bicycle pg Be aware of rotation. Good for dancer, gymnast, runner if can. Scissors can do TO but not really Bicycle. Set up: From Roll Over position, then lift legs up to ceiling. Bicycling motion, this can go in both directions. Trying to keep the weight out of the hands, try not to let the pelvis slide away too from being straight upright. These are advanced version of Scissors & Bicycle. Good way to turn into good beginner / intermediate level exercise, and that s to use hip support. 3 different versions: o 1. FR under pelvis, Scissors and Bicycle here, can do open and close for inner thigh work and add stretching in.

13 o 2. Balance Ball (Togu partially inflated) so creates a little bit instability. Goes under sacrum. Provides some stability / challenge along with the exercise so more control with ball. o 3. Baby arc again under hips create nice support for the sacrum and can do any choreography here. Again still working on keeping shoulders wide. Base of support along the upper back and upper arms. For shoulder, elbow and wrist injuries: Do the hip support modification only. Shoulder Bridge pg Shoulder Bridge is a major back extension exercise that involves a lot of flexibility of the spine and therefore is not appropriate for clients who don t have the ROM already. Great way to strengthen the whole back of the body, also to strengthen shoulder stability and create a lot mobility also in the spine and shoulders. Set-up: 2 ways to get into: 1. Trans from Scissors / Bicycle! Onto balls of feet. Client needs ROM in extension. 2. From mat and push up into bridge. Choreography the same 3 legs lifts and come back down. Leg stays parallel to standing leg. Shoulders open. Intermediate can be more challenge as no hands to assist. Also more pelvic stability. Choreography point / flex toe. For shoulder, elbow and wrist injuries: Do intermediate version only. Boomerang The Boomerang is the ultimate Pilate exercise, it combines the Teaser, the Rollover and rolling exercises into a smooth, continuous choreographic flow. Once you ve mastered the Boomerang you know you ve really integrate all of the principles of Pilates: o Core control. o Pelvic stability. o Shoulder stability. o Flexibility. o Co-ordination. o Balance.

14 Focus on form. Arm back men & others, difficult for shoulder flexibility just circle around. Watch head is contained. Portias modification? Need to add in? Set up: Start seated on the mat, roll back into the Roll Over position. Legs are crossed, hands are by your sides. Go through the exercise control Roll back, open and cross the legs (re-cross). Come up into Teaser position. Circle the arms around. Reach the arms behind you (sometimes hold). Roll forward and reach the arms. Control moment in Teaser legs still up. Then from rolling up into Teaser lift. inner thighs squeeze. Reach legs long slowly. Arms unclasp and stretch forward. For low back injuries: Avoid. Swan Dive & Swan Rocking- pg Swan Dive and Swan Rocking are developments of the Swan from Mat 1. Involve a little more core control and a lot more back extension strength. These are all back extension exercises that develop both mobility in the spine and strengthen the spine. Also stretch out abdominals which is nice counterbalance to all the abdominal work we do in Pilates. Set up: In prone. Take hands just at side of shoulders. Take breathe in and press up into Swan position (locking forward, straight arms, hip bones off mat, legs wide). Swan Dive rock forward, release the arms overhead and then catch themselves on way back. Trying to maintain that rocker position, like rocking horse rocker. Watch doesn t droop at end. Catching is fine. Swan Rocking is going to be continuous.

15 Actions? Rocking pg Legs can do wide. Modify: o One side (slight extension and head lift) so quad stretch and Isometric quad work. o Initiate more pushing leg up not back. Major back extension exercise and again is only appropriate for those who have a good range of motion, in their spinal extension already. Great way to develop coordination and strength. Set up: Prone. Bend their knees and reach hands back and put them on top of their ankles. From here press the legs up and lift the upper body so in a nice bowed position on the front of the body. To rock she s going to press the legs up, extend in the hip to rock forward, and then extend her spine to rock back. The key thing is not be lead with the head and to keep it smooth and even.

Trapeze Table A DETAILED GUIDE FOR PRACTICING PILATES

Trapeze Table A DETAILED GUIDE FOR PRACTICING PILATES TABLE OF CONTENTS 1 Balanced Body Education 2 What is Pilates? 4 Pilates Principles 5 Introduction to the Trapeze Table 10 Upper Arms 12 Roll Down