Fitball and Pilates Unite Filex 2017 Lisa Westlake www.physicalbest.com Pilates, fitball and physiotherapy blend perfectly to fine tune movement and postural awareness and provide a focus on technique, quality and control. The principles of pilates combine with the fluidity, support and instability of the fitball, to create a range of effective exercises that enhance postural and movement consciousness, mobility, stability, length and strength. Pilates on the ball is about ease of movement, harmony of muscle recruitment and fine control. Movement, music and mood come together to provide mobility, stability, strength and flexibility using the simplicity of the fitball, the magic of the music and the power of the mind. Principles PA Postural awareness MA Enhance movement awareness and flow B Incorporate breathing and avoid breath hold N Neutral spine, pelvis and shoulder girdle C Core stability M, F Mobility and flexibility S Strength H Global and local muscle harmony BP Balance and proprioception R Release of tension through movement flow, breath and focus Quality not quantity It is vital to monitor clients for movement control and confidence and watch for signs of compensation or loss of form. Provide options to suit and encourage clients to work at appropriate levels. A range of exercises are included to suit different abilities and goals. Each section has a preliminary mobility and awareness commencement TO BEGIN Arrive Allow yourself to take the time you need to be present Awareness of posture, position and precision of movement and control Awakening movements to warm, mobilise, elongate and prepare 1
STANDING WARM UP PA, MA, BP, R, H Large flowing movements with the ball including side step and swing, oriental, grape vine and circle. STANDING STRENGTH AND STABILITY SINGLE LEG REACH AND LEAN BP, PA, MA, C Set Up Neutral stance, holding ball in front Prep Squat and stand, reaching ball up and forward EX Raise alternate knee as stand. Extend leg behind as squat Combine on one leg then other STANDING SINGLE LEG BALANCE SERIES S, BP, C, H Set Up Stand feet hip width apart, knees slightly flexed Lean forward from the hips, spine straight, hands resting lightly on the fitball Prep Slide one leg back maintaining hip, spine and shoulder alignment. Alternate 1 Stand, lean and lift EX Raise and lower extended leg Option Add same arm circle (breast stroke), add side glide (leg) 2 Roll and Reach EX Roll the ball and knee towards each other, upper body upright and over the fitball. Bend the weight-bearing leg simultaneously. Roll the ball forward and extend leg behind becoming long and horizontal top to toe Option add arm 3 Horizontal balance Hold horizontal position and balance, one hand lightly on the ball, opposite arm extended and parallel to floor. Aim for length w/out tension. Option Add leg circle ROLL AND DRAPE B, M, F, R Prep Neutral stance, reach and roll for spinal mobility EX Roll down over ball and allow body to relax over ball as it rests on thighs (knees bent). Focus on breath 2
SEATED AWARENESS AND MOBILITY PA, MA, MF, R, B Sitting tall on the ball with feet hip width apart Shoulder rolls, scapular mobility, pelvic mobility, spinal mobility SEATED SERIES Combines mobility, stability, flexibility, balance and more Set Up Sitting tall, with feet out from the ball and hip width apart, arms by sides HEAVEN AND EARTH PA, MA,B, M,F Push heels of hands in opposite directions, one to the ceiling and one to the floor. Look back and down following earth hand, to slightly rotate upper body. ROLL BACK AND REACH PA, MA, B, N, M,F, H Float arms up sideways to shoulder height Exhale and roll ball forward and arms move forward, flexing the spine to round your back. Progression: Roll back towards supine on the ball (the ball rolls slightly forward) Bring hands to chest as you roll back to upright neutral sitting and swim to sky. Exhale as you bend forward from the hips over bent knees, and reach forward, keeping your back straight Option: Extend legs by rolling the ball backwards as you reach and lean forward. Relax arms towards the floor and roll back up to upright sitting, articulating through spinal flexion, one vertebrae at a time. SEATED ROTATION MA, C, N, BP, B Prep Raise arms sideways to shoulder height (palms up). Rotate upper body to one side, back to the centre and then relax arms by side EX Raise R leg as raise arms to side Rotate arms and body to R Return to starting position then repeat to L Option: Rotate without leg raise 3
3 COUNT LEG RAISE SERIES C, N, BP, M, PA, H Prep EX Alternating Heel raise with shoulder rolls Alternating foot raise with rm circles at chest height ( offer) Alternating 3 count knee extension with arm circles to the sky, Add spinal rotation to same side as raised leg SEATED BUTTERFLY C, N, BP, M, PA, H Prep Raise one foot and hold 3 counts EX Lift foot and take to side (keeping shin vertical) Arms Raise forward, take (same side) arm out to side SEATED RECLINE C, N, BP, M, PA, H Prep Maintain spinal alignment. Recline just a few cm EX Recline maintaining spinal alignment and keeping ball still Add unilateral and bilateral arm actions Vary Add arms offering, rotation, single arm raise Recline further ROLLING BACK M, F, MA, R Set Up From the seated position with hands on the ball, roll tailbone towards the Floor, maintaining contact with the ball. Place hands behind head Prep Roll back just a little Ex Supporting neck, roll back to extend spine gently over the fitball (within limit of comfort.) Add arm circles pending neck control and comfort. Chin to chest to roll back up to sitting KNEELING MOBILITY UPRIGHT SHOULDER GLIDES M, MA, PA, N, F Upright kneeling, roll ball forward to allow scapulae to glide forward on rib cage and spine to curve KNEELING BACK ROLL AND REACH M, MA, PA, N, F Upright kneeling, Roll ball forward and sit back over heels to lengthen and extend arms and spine. Roll back up through hips, spine and shoulders, articulating back one vertebrae at a time. 4
PRONE BALL DRAPE M, F, B, R Drape over the ball like a rag doll and gently rock. Posterior lateral breathing Hands to the ball, controlled spinal extension. KNEELING SIDE LEAN N, C, PA, H Set UpKneel beside ball. Small gap between hip and ball Prep Ball against hip and lean over maintaining alignment of shoulders, spine and pelvis Ex Lean through forearm on ball, maintaining spinal and shoulder alignment without resting hip on ball Option to raise and lower outside leg ROLL AWAY V C, N, PA, S, H Set UpUpright kneeling, arms reach forward to ball in front Prep Bend elbows to lean slightly forward to lean slightly forward, maintaining spinal and shoulder alignment Ex Stabilise shoulders, spine and pelvis. Roll forward off knees onto thighs and forearms on ball. Maintain neutral alignment. each side slowly Option Roll away circles Roll ball forward at an angle to SIDE LEG WORK S, C, H, B Set UpBall firmly in under hip, torso leaning over fitball Prep Lie on the floor Ex Leg raise forward and back Leg glide forward and back Leg circles Focus on stable pelvis, spine and fitball. MERMAID S, MA, B, PA, H Set Up Kneel with the fitball firmly beside thigh. Lengthen your body sideways over the ball. Prep Knee stays on the floor, arms stays on the ball Ex Roll up sideways off the ball, lengthening and shortening the waist. Add arm reach overhead and flex elbow to hip as body raises. Add second arm across waist if you feel stable, or leave it resting on the ball Add alternate single knee pull: leg raise, bend, extend and lower back to floor 5
PRONE AWARENESS AND CONTROL SHOULDER GIRDLE GLIDES AND CIRCLES M, MA, PA, N Set Up Prone slightly forward over the ball, hands under shoulders Sternal glide shoulder girdle protract/ retract Sternal circles : Circling weight through one arm then the other PRONE AND FORWARD PRONE STRENGTH AND STABILITY ROLLING EXTENSION S, F, M, PA Set UpKneeling with ball firmly against thighs, body wrapped over ball. Hands resting on ball Prep Extend thoracic spine +/- single or double arm offering (ext rotate shoulders) Ex Extend knees to roll ball forward as extend spine Arms offer reaching forward and out, with palms turned upwards PRONE BREAST STROKE S, N, BP, H, C, MA, PA Set Up Prone four point position, feet and fingers lightly on the floor. Chest raised so spine is long and horizontal, chin in so neck is in line with spine. Prep Single arm breast stroke, reaching forward out and around past hip, back to floor Ex Breast stroke with added opposite leg raise. Progress to bilateral arm breast stroke +/- single leg raise THORACIC EXTENSION AND ROTATION S, N, BP, H, C, MA, PA Set Up Prone four point position, feet and fingers lightly on the floor. Neck is in line with spine. Prep Raise arms side ways and chest lightly off the ball Ex Raise arms and chest, rotate to one side, and return. Repeat to second side. +/- single leg raise FORWARD PRONE SHOULDER SHIFT S, N, H, C PA Set Up Horizontal on the ball, slightly forward to have a little weight through hands Set scapulae and engage core Prep Slowly rock weight from one arm to the other Ex Roll weight across, maintain posture as you raise one hand off the floor Repeat to the other side Option walk forward 2 steps and back 6
PRONE LEG CIRCLES S, PA, B, MA, BP Set UpProne balance position, fingers light on floor, legs Horizontal and straight Prep One foot on floor, perform single leg circles Ex Circle legs one way, then the other Prone balance FORWARD PRONE ELBOW ROLLS S, C, N, MA, PA, H Set UpWalk slightly forward from horizontal prone balance position, Hands under shoulders Prep Slightly bend elbows, maintaining neutral alignment. Ex Maintain spinal alignment as bend elbows to lower chest towards floor. Extend elbows to roll ball body and ball back. Roll forward to bring chest back up over hands. Reverse direction. SHELL ROLL M, MA, BP, PA, S, R Set Up Kneeling and hugging the ball to be as small and round as possible Prep Roll forward, chest on ball, keeping feet on floor Ex Roll forward to feet up becoming long, horizontal and balanced on the ball. Swan Dive variation Shell hug to prone on ball, lower chest towards ground, extend legs upwards FOREARM HOVER S, C, N, PA, H Set Up kneeling, forearms on the ball, shoulders and abdominals set Prep Raise and lower knees slightly or floor hover Ex Extend knees to raise to straight line hover forearms on ball, Balls of feet on floor Option Add alternate or bilateral knee extension, or leg raise +/- side glide 7
SUPINE ON FLOOR SUPINE ROLL UP S, MA, N, C, H, M, F Set Up Supine, Ball on floor overhead Prep Take ball up and overhead to floor, maintaining neutral spine Ex Glide ball over head, maintaining spinal stabilisation. Roll ball past face and towards feet. Follow ball with head rolling up and forward articulating one vertebrae at a time. Roll the ball along legs to feet. Roll up (vertebrae by vertebrae) to upright sitting, neutral spine, ball reaches to ceiling and then roll back down in the same way. SUPINE CLOCK C, N, PA Set Up Supine on floor with legs on ball Prep Arms by side. Slowly roll the ball to 5 past 1 and 5 to 11 Ex Roll the ball to 10 past 2, and 10 to 10 BRIDGE AND ROLL S, C, H, N, BP Set Up Supine on floor, soles of feet on ball, arms by side Prep Imprint to gently flex lumbar spine, roll back to neutral spinal curve Ex Imprint, roll up through spinal articulation to lift lower back off floor. Roll the ball away to heel on ball, roll back and articulate spine back down to neutral on the floor. Option to add arm circles TO FINISH Release Relax Refresh Review Breath, Mobility and rhythm to release any tension in body or mind Take a little time out to be just be Larger breaths and movements to awaken and refresh Posture and awareness 8