Download Welcome to the Network Remedial Pilates course

1.
LEG SLIDES
CORE AWARENESS
Purpose:
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To develop the skill of using lateral thoracic breathing while moving the limbs
To develop an awareness of how moving the leg in the sagittal plane challenges the
anterior and posterior orientation of the pelvis
To learn how to keep the pelvis stable while moving the legs
To develop coordination of breathing, centring and movement
SET UP
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Supine
Knees bent, feet parallel and in line with ischial
tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilised
©Australian Fitness Network 37
Exercise
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Maintaining neutral spine
Holding slight core contraction
Continuing Lateral Thoracic Breathing
Breathe in to prepare
Breathe out to slide leg on the floor away
keeping a neutral and stable pelvis
Breathe in to draw leg back to start position
Repeat 3 – 5 times each leg
Watch out points
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Rolling into anterior tilt on extension
Rolling into posterior tilt on flexion
©Australian Fitness Network 38
Muscle Focus
Prime Mover/s
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Hip flexors at hip joint
Quadriceps at knee joint
Stabilisation of lumbar-pelvic complex
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Page 75
2.
KNEE DROPS
CORE AWARENESS
Purpose:
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To develop the skill of using lateral thoracic breathing while moving the limbs.
To develop an awareness of how dropping the knee challenges the transverse
orientation of the pelvis (twisting).
To learn how to keep the pelvis stable while moving the legs.
To develop coordination of breathing, centring and movement.
SET UP
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Supine
Knees bent, feet parallel and in line with ischial tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilised
Exercise
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Maintaining neutral spine
Holding slight core contraction
Continuing Lateral Thoracic Breathing
Breathe in to prepare
Breathe out to lower knee away from body keeping a neutral and stable pelvis
Only lower knee as far as control can be maintained
Repeat 3 – 5 times each leg
©Australian Fitness Network 40
Watch out points
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Hips twisting
Check for ribcage rolling
Maintain neck, shoulder and hand
relaxation.
©Australian Fitness Network 39
Muscle Focus
Prime Mover
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Adductors eccentrically as knee
lowers
Adductors concentrically as knee
returns
Stabilisation of lumbar-pelvic complex
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Page 76
3.
HIP ROLLS
CORE AWARENESS
Purpose:
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To develop the skill of using lateral thoracic breathing while moving the limbs.
To develop an awareness of how combines movements challenge stability in more
than one plane
To learn how to keep the pelvis stable while moving the legs.
To develop coordination of breathing, centring and movement.
SET UP
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Supine
Knees bent, feet parallel and in line with ischial
tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilised
©Australian Fitness Network 41
Exercise
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Maintaining neutral spine
©Australian Fitness Network 42
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Holding slight core contraction
Continuing Lateral Thoracic Breathing
Breathe in to prepare
Breathe out to first lower knee away from body and then
slide it along the floor
• Breathe in to return to start keeping a neutral and stable
pelvis
• Repeat 3 – 5 times each leg
Watch out points
Muscle Focus
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©Australian Fitness Network 43
Prime Mover/s
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Hip flexors at hip joint
Quadriceps at knee joint
Adductors at hip joint
Stabilisation of lumbar-pelvic complex
©Australian Fitness Network
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Page 77
4.
ARM DROPS/CIRCLES
RIBCAGE PLACEMENT
Purpose:
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Learn to coordinate breathing with ribcage and pelvis
placement
Develop awareness of scapula placement
Develop awareness of ribcage placement
Challenge neutral spine
Explore shoulder mobility
©Australian Fitness Network 45
SET UP
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Supine
Knees bent, feet parallel and in line with ischial tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilised
Ensure the neck and head lie flat on the floor
Exercise
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Maintaining neutral with stable hips and knees, breathe in and lift arms overhead
without popping ribcage
Breathe out and lower one or two arms overhead towards the floor
Breathe in to return
Option: Breathe out and circle the arms together or one clockwise and the other
counter clockwise
Option: Breathe out and lower one arm behind the head the other towards the hips
and floor
Repeat 3 – 5 times each leg
©Australian Fitness Network 46
©Australian Fitness Network 48
Watch out points
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Avoid ribcage popping.
Maintain neck, shoulder and hand
relaxation.
©Australian Fitness Network 47
Muscle Focus
Prime Mover/s
• Deltoid to raise arm
• Pectorals
with
smaller
range
movements
• Pectoral and latissimus with larger
movements
Stabilisation of lumbar-pelvic complex
• Transversus abdominis
• Pelvic Floor
• Internal oblique
• Multifidus
• Diaphragm
• External Obliques
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 78
5.
CHEST RELEASE
THORACIC MOBILITY
Purpose:
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To mobilise and stretch the chest
To achieve a release through the chest while maintaining a sense of centring
To mobilise thoracic spine
©Australian Fitness Network 50
©Australian Fitness Network 49
SET UP
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Side Lying, with head on even support if needed
Bend knees to about right angles (comfortably placed) keep them together
Stack shoulder directly on top of bottom one
Place arms at right angles to shoulder, on the floor palms together
Lengthen from tailbone to head
Exercise
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Breathe in to commence rotating chest and lift arm toward the ceiling
Breathe out, continue to rotate the chest and take the top arm over to the other side
Follow your airborne hand with your gaze
Leave the pelvis in the start position
Breathe in as you commence back, breathe out as you place hands back together
Repeat 3 – 5 times each side
Watch out points
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Maintain neck, shoulder and hand
relaxation.
Avoid hanging into shoulder joint
Keep knees from rolling with ribcage
Focus
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Pectoral and anterior deltoid stretch
Thoracic vertebrae mobility
Page 79
6.
ABDOMINALCURL
CORE AND NECK STRENGTH
The abdominal curl is the base position for the supine flexion exercises.
Purpose:
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To develop awareness and control of neck in supine exercises that require neck
flexion
To develop neck flexor strength
To learn rectus activation without posteriorly rotating pelvis and adding lumbar spine
flexion
To increase strength demand of core
SET UP
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Supine with pelvis, ribcage and neck in neutral
Arms along side of body (arms may be externally rotated with palms facing up, palms
down or facing body)
Exercise
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Breathe in to lengthen back of neck, lift chin and roll head towards the chest
Breathe out, maintain neutral pelvis, contract abdominals and draw ribcage towards
the hips and hands towards the thighs.
Breathe in maintaining contraction of the corset and rectus abdominals without
changing pelvis alignment
©Australian Fitness Network 52
©Australian Fitness Network 51
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 80
7.
HUNDRED – MODIFIED
CORE STABILITY
The hundred is the base stability exercise of the supine body position where stability of the
trunk is developed before any movement takes place.
Purpose:
• To develop kinaesthetic awareness of how the core muscle group controls pelvic
placement.
• To isolate the corset muscle group as a core stabiliser.
• To develop lateral thoracic breathing whilst maintaining slight core contraction.
• To challenge the ability of the core muscles to maintain neutral pelvis whilst adding a
lever challenge.
• To understand that the co-contraction of rectus abdominis to maintain neutral pelvis
at this level suggests a weak core.
• At intermediate level the rectus abdominis and oblique muscles will also be strongly
activated to stabilise the lumbar-pelvic-hip region.
SET UP
• Supine
• Knees bent, feet parallel and in line with ischial
tuberosities
• Neutral pelvis, ribcage and neck
• Scapula stabilise
Exercise Fundamental Level
Level 1
• Maintaining neutral spine.
• Holding slight core contraction
• Continuing Lateral Thoracic Breathing
Level 2
• Breathe in to prepare.
• Breathe out, maintaining neutral; lift one leg into
tabletop position.
0
• Hold knee and hip flexed to 90 .
• Hold for 3 – 5 breaths.
• Breathe out as you lower leg.
• Repeat on other side
©Australian Fitness Network 53
©Australian Fitness Network 54
Level 3
• Breathe in to prepare.
• Breathe out, maintaining imprint; lift one leg into
©Australian Fitness Network 55
tabletop position.
0
• Hold knee and hip flexed to 90 .
• Breathe in to prepare.
• Without changing body position breathe out and lift other leg into tabletop position.
• Legs can be hip width apart or knees and feet together.
• Hold for 3 – 5 breaths.
• Breathe out as you lower one leg.
• Breathe out as you lower other leg.
• Repeat lifting opposite side first other side.
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 81
Exercise Intermediate Level
Level 1 (head on floor options)
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Commence as in Fundamental level
Option 1: Beginner Intermediate level imprint prior to lifting into open chain position
and remain in imprint throughout exercise
Option 2: Intermediate: imprint prior to lifting into open chain and then return to
neutral when both legs are up (only if quality of exercise is maintained)
Option 3: Experienced Intermediate to remain in neutral as second leg is lifted
When stable and breath controlled start extending legs away from the body
0
Extend one or two legs away from body, work to 45 from floor
Aim to hold for up to ten breaths
©Australian Fitness Network 57
©Australian Fitness Network 56
Watch out points
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Never lift two legs at once.
Maintain same degree of imprint
throughout lifting, holding and
lowering phase.
Avoid excessive posterior tilt.
Check for ribcage popping.
Maintain neck, shoulder and hand
relaxation.
Avoid propping body on shoulder
blades
Watch for overly protracted shoulder
blades when upper torso lifted from
floor
Check for relaxed yet flexed neck
Chin soft peach from chest
Aim for similar length of in breath and
out breath (3 seconds inhalation, 3
seconds exhalation. Breath should
be relaxed and not short)
©Australian Fitness Network 58
Muscle Focus
Prime Mover/s
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Hip flexors at hip joint
Quadriceps at knee joint
Stabilisation of lumbar-pelvic complex
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Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Rectus Abdominis
External Obliques
Stabilisation of lifted leg at hip
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Hip flexors
Adductors
Stabilisation of lifted knee
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Quadriceps
Page 82
8.
THE ONE LEG CIRCLE-MODIFIED
STABILITY / MOBILITY
Purpose:
• Mobilise the hip socket whilst maintaining neutral pelvis
• Challenge core muscles to maintain neutral pelvis
• Because the leg is moving in a circular orientation the challenge on pelvis stability is
increased. It must be stabilised in the frontal plane (hips tilting and shortening one
waist) the sagittal plane (anterior/posterior tilt) and the transverse plane (one hip
lifting to ceiling, rolling left to right on tail bone)
• To learn to stabilise the hip joint before and during movement.
• To develop an awareness of the difference between hip mobility and control.
• To increase joint synovial fluid production
• At intermediate level the focus can be on either pelvic stability or hip mobility
• If hip mobility is the focus some pelvis movement will more likely occur
SET UP
• Supine
• Knees bent, feet parallel and in line with ischial
tuberosities
• Neutral pelvis, ribcage and neck
• Scapula stabilised
• One leg lifted into table top position
Exercise Fundamental Level
• Hold slight core contraction
• Continue Lateral Thoracic Breathing
• Breathe into prepare
• Breathe out as you circumduct the hip away from the
body, drawing a circle on the ceiling with knee joint
• Breathe in as you finish the circle towards the body
• Make sure the circle is smooth and the action from the
hip
• The size of the circle is dependant upon maintaining core
control
• Circle 5 – 10 times in one direction and then in reverse
©Australian Fitness Network 59
©Australian Fitness Network 60
Exercise Intermediate level
• Option 1: Extend floor leg without losing neutral spine
• Option2: Keep floor leg bent and extend airborne leg without losing neutral
• Option3: Extend both legs as straight as possible, attempting to circle leg without
losing neutral spine
• Breathe out as bent knee circles away from midline of body, breathe in as leg circles
towards midline of body
• Perform ten leg circles with each leg in one direction and then in reverse
©Australian Fitness Network 61
©Australian Fitness Network 63
©Australian Fitness Network: Remedial Pilates V7 28.01.10
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Page 83
©Australian Fitness Network 64
©Australian Fitness Network 65
Watch out points
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9.
Rolling hips from side to side
Over arching, over flattening of
lumbar spine
Jerky movements
Circling too fast
Muscle Focus
Prime Mover/s Hip flexors, adductors and
abductors eccentrically and concentrically as
the leg circles through the midline of the
body
Stabilisation of lumbar-pelvic complex
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ONE LEG STRETCH-MODIFIED
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
CORE STABILITY
Purpose:
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 84
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To challenge the ability of the core muscles to maintain neutral pelvis and stabilise
the trunk while moving the limbs.
Develop coordination between arm and leg movement whilst maintaining stable torso
and controlled breathing
Develop sustained abdominal contraction
SET UP
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Supine
Knees bent, feet parallel and in line with ischial tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilise
Exercise Fundamental level
LEVEL 1
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Hold slight core contraction
©Australian Fitness Network 66
Continue Lateral Thoracic Breathing
Breathe into prepare
Breathe out as you slide one leg away as far as possible without loosing neutral or
doming/bulging abdominals
Breathe in as you draw the leg back
Perform 5 – 10 repetitions and then change sides
LEVEL 2
©Australian Fitness Network 67
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Breathe into prepare one leg in table top
position
0
Breathe out as you extend airborne leg away from body toward the ceiling at a 45
angle
Extend only as far as possible without losing neutral or doming/bulging abdominals
Breathe in to return knee directly over the hip
Perform 5 – 10 repetitions and then change sides
©Australian Fitness Network 69
©Australian Fitness Network 68
Exercise Intermediate level
LEVEL 1 (head on floor options)
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 85
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Option 1: Imprint lumbar spine prior to lifting into open chain
Option 2: Imprint prior to lifting legs, return to neutral when in open chain
Option 3: Remain in neutral as each leg lifts, stay in neutral for leg action
Breathe out as one leg partially extends while the other one remans still
Breathe in as the leg returns to table top position, knee over hip
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Increase range of movement, extending leg to 45 from floor
Increase speed of movement, switching legs in partially extended position
When leg action is increased the breathing changes to one breath pattern for two leg
action i.e. breathe in as right leg extends and left leg extends and breathe out as right
leg and left leg extends
5 – 10 repetitions
©Australian Fitness Network 70
Watch out points
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Abdominals doming, bulging towards
ceiling
Back over arching
Waist lengthening on extended leg
side
Pushing hands into floor
©Australian Fitness Network 71
Muscle Focus
Prime Mover
Quadriceps at knee concentrically
extension, eccentrically on flexion
on
Hip flexors eccentrically on extension and
concentrically on flexion
Stabilisation of lifted leg at hip
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Hip flexors
Adductors
Stabilisation of lifted knee
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Quadriceps
Stabilisation of lumbar-pelvic complex
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
External Obliques
Rectus Abdominis
Page 86
10.
DOUBLE LEG STRETCH
STABILITY / MOBILITY
Purpose:
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To develop awareness of ribcage placement
To feel the connection between chest and arm mobility and abdominal control
To explore stability on a small base of support smaller
To challenge the strength of the core while the arms and the legs are extending away
from the midline of the body
Develop endurance of core strength
SET UP
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Supine
Knees bent, feet parallel and in line with ischial tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilised
Exercise Fundamental level
LEVEL 1
Arm action only
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Raise both arms, fingers to the ceiling, palms towards each other
Breathe in prepare and set neutral
Breathe out as the arms circle away from the body
Breathe in as the arms circle back toward the body
Circle both arms in the air away from each other maintaining neutral ribcage, neck
and pelvis
Gradually increase the size of the circles until neutral is challenged
Perform 5 -10 circles each direction
©Australian Fitness Network 73
©Australian Fitness Network 72
LEVEL 2
Arm and leg action
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Breathe out to lift one leg into table top position
Continue to circle the arms, while maintaining neutral
The circles may need to be smaller as the base of support decreases
Keep the ribcage in contact with the floor
Perform 5 – 10 circles with each leg lifted
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 87
Intermediate level (head on floor)
LEVEL 1
• Supine in neutral pelvis, ribcage and neck
• Option 1: lifted leg in table top position
0
• Breathe out as lifted leg extends away from midline of body as the arms reach 45
behind head
• Breathe in as leg returns above hip and hands reach to touch knee
©Australian Fitness Network 75
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Option 2: Lift second leg into table top position and commence arm action only
Spine in imprint if necessary goal to work in neutral
Ensure stability through trunk arm circles gradually increase in size
5 – 10 repetitions
Watch out points
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©Australian Fitness Network 74
Back over arching, especially under
ribcage
Trunk lifting up and down with arm
action
Doming abdominals
Neck tension
Participants choosing level above
their control
Looking towards the ceiling and
dropping head backwards
Muscle Focus
Prime Mover
Quadriceps at knee concentrically
extension, eccentrically on flexion
on
Hip flexors eccentrically on extension and
concentrically on flexion
Stabilisation of lifted leg at hip
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Hip flexors
Adductors
Stabilisation of lifted knee
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Quadriceps
Stabilisation of lumbar-pelvic complex
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Page 88
11.
SCISSORS-MODIFIED
CORE STABILITY/STRENGTH/FLEXIBILITY
Purpose:
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To learn to stabilise the torso during hip movement.
To develop an awareness of the extra challenge when moving limbs in an open chain
position.
To learn to stabilise when using both the in breath and the out breath.
To learn to coordinate breathing with leg movement
SET UP
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Supine
Knees bent, feet parallel and in line with ischial
tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilised
©Australian Fitness Network 76
Exercise Fundamental level
LEVEL 1
Exercise
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Breathe in to prepare
Breathe out and float one leg to table top
Keeping the torso still by engaging the core breathe out
as you lower one foot toward the floor without changing
the angle of the knee
Breathe in as it returns to table top
Repeat 5 –10 times and then change legs
©Australian Fitness Network 77
LEVEL 2
©Australian Fitness Network 78
SET UP
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Supine
Knees bent, feet parallel and in line with ischial
tuberosities
Imprinted pelvis
Neutral ribcage and neck
Scapula stabilised
Breathe out as you lift right leg then left leg into table top position
©Australian Fitness Network 79
Exercise
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Breathe out as you lower right leg toward the floor
without changing angle of the knee
Breathe in as it returns to table top
Repeat on left leg
Repeat 5 –10 times
©Australian Fitness Network 80
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 89
LEVEL 3
Exercise
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Increase the challenge by speeding up the movement and or extend the knee joint
Breathe out as you lower both right and left leg to floor
Breathe in as you lower both the right and left leg to the floor
Repeat 5 –10 times
©Australian Fitness Network 81
Intermediate level (Head on floor)
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Supine in neutral or imprinted pelvis
Legs lifted into modified two leg hundred position
Legs extended toward ceiling to level that stabilisation can be maintained
Breathe out as one leg extends from hip as other flexes towards the hip
Legs switch pass each other in mid air
Maintain stable trunk and engaged abdominals without pressing hands into floor
Arm option to reach leg as it comes towards the body (hard to do in head down
position)
Avoid overly posteriorly tilting the pelvis, the trunk should remain stable
5 – 10 repetitions
©Australian Fitness Network 82
©Australian Fitness Network 84
©Australian Fitness Network: Remedial Pilates V7 28.01.10
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Page 90
Watch out points
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Back over arching, especially under
ribcage
Lateral rotation of the pelvis
Extending at the knee joint instead of
performing movement from the hip
Muscle Focus
Prime Mover
Hip Flexors
Stabilisation of lifted leg at hip
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Hip flexors
Adductors
Stabilisation of lifted knee
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Quadriceps
Stabilisation of lumbar-pelvic complex
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Page 91
12.
SUPINE BRIDGE ROLL
SPINE MOBILITY/ CORE STABILITY
Purpose:
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Develop intersegmental control and mobility
Appreciate the relationship between mobility of back and strength of abdominals
Learn to use deep stabilisers for control while developing trunk mobility
Learn coordination multiple movements or mini moves in exercise integration/fluidity
To release tension in the back and hip flexors
SET UP
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Supine
Knees bent
Feet parallel, under knees and in line with ischial tuberosities
Neutral pelvis, ribcage and neck
Scapula stabilised
Place hands alongside torso
Ensure the neck and head lie flat on the floor
©Australian Fitness Network 85
LEVEL 1
Exercise
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Breathe in to prepare
Breathe out as you tilt the tail bone and flatten back into mat
Breathe in as you return to neutral
Breathe out as you gradually increase the range of movement uncurling the back
from the mat
Sequentially articulate each vertebra until the thoracic spine supports the weight, do
not lift onto cervical vertebrae, when returned to neutral at the top you are high
enough
Breathe in at the top and breathe out as spine is sequentially lowered back down to
the floor
Keep the pelvis and knees stable
Avoid over clenching the gluteal muscles, stabilise the hips and torso with abdominal
muscles
Perform 5 -10 repetitions
©Australian Fitness Network 86
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 92
LEVEL 2 with arms
Exercise
• Breath out to peel the backbone sequentially from the floor
• Maintaining neutral with stable hips and knees, breathe in and lift arms overhead
without popping ribcage
• Keep arms overhead and breathe out as the backbone is sequentially lowered back
onto the mat
• Try and isolate each vertebrae, moving slowly to minimise flat patches
• Breathe in as the arms are returned to the floor
• Perform 5 – 10 repetitions
©Australian Fitness Network 87
©Australian Fitness Network 88
Watch out points
Muscle Focus
Lifting in chunks off the floor
Prime Mover
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Lifting too high, losing neutral and
loading cervical
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Rectus abdominis for pelvic tilt,
Gluteal, hamstrings
Stabilisation of lumbar-pelvic complex
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©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Erector Spinae
Page 93
13.
THE ROLL UP-MODIFIED
SPINE MOBILITY / CORE STRENGTH
Purpose:
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To challenge the mobility of the pelvis and individual vertebrae.
To develop strength of both the local and global abdominal muscles.
To challenge the core to stabilise the lumbar pelvic complex while moving.
To control neck and scapula position while moving.
SET UP
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Seated, with a goal of a vertical neutral pelvis.
Knees bent, feet parallel and in line with ischial
tuberosities
Neck and scapula in neutral
Hands under thighs
Level 1
©Australian Fitness Network 89
Exercise
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Hold slight core contraction
Continue Lateral Thoracic Breathing
Hands under thighs
Breathe in as you perform a pelvic tilt and roll lumbar
spine into flexion
Create a C shape with torso and neck
Go back as far as feet can remain on floor and
abdominals can control
Breathe out as you come back up using arms to
assist if necessary
©Australian Fitness Network: Remedial Pilates V7 28.01.10
©Australian Fitness Network 90
Page 94
Watch out points
Muscle Focus
•
Going into hyperextension
Prime Mover/s
•
•
•
Not maintaining C shape
Dropping head back ward
Bulging abdominals
At hip joint, hip flexors eccentrically on roll
down, concentrically on roll up. In the trunk,
external obliques and rectus abdominis
eccentrically on roll down and concentrically
on roll up
Stabilisation of lumbar-pelvic complex
•
•
•
•
•
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Stabilisation of scapula
•
•
•
•
Serratus Anterior
Rhomboids
Trapezius
Pectoralis Minor
Stabilisation of Neck
•
•
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Deep neck flexors
SCM
Page 95
14.
SPINE TWIST – MODIFIED
MOBILITY/STABILITY
Purpose:
•
•
•
Introduce spinal rotation
Develop body awareness of symmetry in rotation
Develop awareness of neutral alignment in seated position
SET UP
•
•
•
•
Seated in as close to vertical neutral in pelvis, back and
neck as possible
Abdominals connected, scapulae stabilised
Options for legs as demonstrated, either bent at knees with
feet on floor, crossed legs, legs open and fully stretched or
elevated on a platform, towel or rolled mat
Options for arms as demonstrated, arms extended to either
side maintaining shoulder alignment, arms folded Cossack
style or fingers touching with thumbs to sternum
©Australian Fitness Network 92
©Australian Fitness Network 93
©Australian Fitness Network 94
©Australian Fitness Network 91
©Australian Fitness Network 95
LEVEL 1
Exercise
•
•
•
•
•
•
•
•
•
•
Breathe in slowly, switch on centre, sit evenly on sit bones
Breathe out as you slowly rotate spine maintaining neck,
head and scapulae placement
Keep nose in line with midline of torso on rotation
Keep the sides long, avoid leaning to one side as you
rotate
Pelvis remains still
Remain as relaxed as possible without loosing alignment
Breathe in as you return to centre
Attempt to rotate the same degree each side
Repeat other side
Perform 5 – 8 repetitions each side
©Australian Fitness Network: Remedial Pilates V7 28.01.10
©Australian Fitness Network 96
Page 96
Watch out points
•
•
•
Leaning to one side, backwards or
forwards
Rounding back, or hyper extending
lumbar spine
Lifting shoulders
Muscle Focus
Prime Movers
•
•
Internal and External obliques
Rotatores
Stabilisation of lumbar-pelvic complex
•
•
•
•
•
•
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Erector Spinae
Stabilisation of scapula
•
•
•
•
Serratus Anterior
Rhomboids
Trapezius
Pectoralis Minor
Stabilisation of Neck
•
•
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Deep neck flexors
SCM
Page 97
15.
THORACIC SPINE STRETCH
Purpose:
•
•
•
Flexibility of the spine extensors
Mobility of the thoracic spine
Articulation of spine initiating from the cervical to thoracic vertebrae
SET UP
•
•
•
Seated in vertical neutral pelvis and spine
Legs slightly wider than hip width
Hands reach between legs on the mat
Exercise
•
•
•
•
•
•
Engage centre, relax arms
Knees can be slightly bent if needed
Breathe out and articulate spine from neck to thoracic spine finishing at waist area
Pelvis remains neutral, weight evenly placed on sit bones
Attempt to roll evenly through each vertebrae
Avoid jamming chin on to the chest
©Australian Fitness Network 97
Watch out points
•
•
•
•
•
Not articulating vertebrae
Flat patches
Jamming chin to chest
Rolling backward on sit bones,
unable to sit in vertical neutral
Overly rounding shoulders
©Australian Fitness Network 98
Muscle Focus
Prime Movers
•
Erector Spinae eccentrically in
forward movement, concentrically as
lifting back up
Stabilisation of lumbar-pelvic complex
•
•
•
•
•
•
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Erector Spinae
Page 98
16.
PRONE SWIMMING – MODIFIED
CORE STABILITY / STRENGTH
Purpose:
•
•
•
•
•
•
Develop control in prone position
Challenge neutral in prone while adding limb movement
Develop neck strength with a focus on correct alignment
Increase awareness of scapulae placement and shoulder stability
Introduce gluteal activation for stability and movement
Challenge the relationship between hip flexor length and gluteal/hamstring strength
SET UP
LEVEL 1
•
•
•
•
Lying prone, place palms on floor under forehead
Position pelvis, spine and scapulae in neutral
Engage core, lengthen through the legs
Maintain lateral thoracic breathing
©Australian Fitness Network 99
Exercise
•
•
•
•
•
Breathe in to prepare, maintaining a stable pelvis
Breathe out as you lengthen and lift alternate legs from
the floor
Breathe in as you lower leg down
Avoid rocking the pelvis from side to side, shortening
lumbar spine or pressing hands and arms into the floor
Perform 5 – 10 repetitions each side
©Australian Fitness Network 100
Options
•
•
0
Flex knee to 90
Extend and abduct at hip joint
©Australian Fitness Network 101
©Australian Fitness Network 102
Intermediate level
Exercise
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 99
SET UP
•
•
•
•
•
•
Prone, pelvis and spine neutral
Legs extended, hip width apart
Arms extended alongside head, wider than shoulder width with thumbs rotated
towards ceiling
Scapulae stabilised
Head in neutral, lifted slightly from floor without being in flexion or extension
Abdominals contracted, weight resting on ribcage and pelvis
©Australian Fitness Network 103
©Australian Fitness Network 104
Exercise:
•
•
•
•
•
•
Maintaining neutral pelvis and stable trunk, breathe out as opposite arm and leg is
lengthened and lifted from floor
Breathe in as arm and leg is lowered
Repeat on the opposite side
Increase speed of movement as stability is gained
Eventually breathing will change to: breathe in as arm and leg lifts and breathe out as
opposite arm and leg is lifted and then when able breathe in for both the lifting and
lowering of both sides and breathing out on the lifting and lowering of both sides
Avoid pressing the floor arm and leg into the ground for support when lifting the
opposite sound
Watch out points
•
•
•
•
•
•
Shifting weight side to side
Not contracting gluteals, using
hamstrings and lumbar extensors to
perform hip extension
Dropping head, hyper extending neck
Lifting leg too high and over arching
back
Contracting hamstrings prior to
contracting gluteals
Muscle Focus
Prime Mover
• Gluteus maximus and hamstring at
hip
• Deltoid at shoulder
Stabilisation of lumbar-pelvic complex
• Transversus abdominis
• Pelvic Floor
• Internal oblique
• Multifidus
• Diaphragm
Stabilisation of scapula
• Serratus Anterior
• Rhomboids
• Trapezius
• Pectoralis Minor
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 100
17.
ALL FOURS SWIMMING
•
•
•
•
•
•
•
CORE AND SCAPULA STABILITY
Position in four point kneeling
Place hands under shoulders
Place knees under hips, feet directly in line with knees
Maintain neutral head, ribcage, lumbar spine and
pelvis
Unlock elbows
Engage core by gently drawing navel to spine
Maintain lateral thoracic breathing
©Australian Fitness Network 105
LEVEL 1
Exercise
•
•
•
•
•
Breathe in to prepare, maintaining a stable pelvis and
neutral spine
Breathe out as you slide a leg on the floor without
rotating, over arching or posteriorly rotating pelvis
Breathe in as knee returns under hip
Avoid pressing strongly into floor with hands and
locking elbows to create stability
Perform 8-10 repetitions on each leg then attempt 8 ©Australian Fitness Network 106
10 alternating legs without moving hips or trunk
LEVEL 2
Exercise
•
•
•
•
Breathe in to prepare and engage core
Breathe out to lengthen and extend leg at the hip
Only lift as high as neutral can be maintained
Perform 8-10 repetitions on each leg then attempt 8 10 alternating legs without moving hips or trunk
©Australian Fitness Network 107
LEVEL 3
Exercise
•
•
Breathe in to prepare and engage core
Maintain neutral neck, spine and pelvis
•
•
©Australian Fitness Network 109
Keep elbows unlocked
Breathe out to slide arm and opposite leg along the
floor simultaneously
Increase challenge by lifting arm and leg from the floor
Arm and leg only lift as high as neutral can be
maintained with trunk remaining still
Avoid dropping shoulder as arm is lengthened, avoid
dropping hip as leg is lengthened
Breathe in as arm and leg return to start position
©Australian Fitness Network 108
Perform 8-10 repetitions on each leg then attempt 8 - 10 alternating legs without
moving hips or trunk
•
•
•
•
•
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 101
Watch out points
•
•
•
•
•
•
Muscle Focus
Shifting weight side to side
Not contracting gluteals, using
hamstrings and lumbar extensors to
perform hip extension
Dropping head, hyper extending neck
Lifting leg too high and over arching
back
Prime Mover
•
•
Gluteus maximus and hamstring at
hip
Deltoid at shoulder
Stabilisation of lumbar-pelvic complex
•
•
•
•
•
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Stabilisation of scapula
•
•
•
•
Serratus Anterior
Rhomboids
Trapezius
Pectoralis Minor
ARM AND LEG OPTIONS
©Australian Fitness Network 113
©Australian Fitness Network 110
©Australian Fitness Network 112
©Australian Fitness Network 115
©Australian Fitness Network: Remedial Pilates V7 28.01.10
©Australian Fitness Network 111
©Australian Fitness Network 114
Page 102
18.
LEG PULL PRONE
STABILITY/STRENGTH
PURPOSE
•
•
•
•
•
Challenge ability to maintain neutral in lengthened box shape
Challenge scapulae stability, especially serratus anterior
Develop shoulder strength
Strengthen weak extensors
Strengthen all core muscles
LEVEL 1
SET UP
•
•
•
•
•
•
Lie prone on mat
Place elbows under shoulders
Place scapulae in neutral position
Position pelvis and spine in neutral
Draw in abdominal muscles, engaging core
without squeezing gluteals
Maintain position for 3- 5 breaths, repeat 2-3
times
©Australian Fitness Network 116
LEVEL 2
•
•
•
•
•
Breathe in to prepare
Breathe out and lift hips off mat while
maintaining perfect positioning
Relax hands, avoid gripping on the floor
Lengthen from tailbone to crown of head
Maintain position for 3-5 breaths, repeat 2-3
times
Watch out points
•
•
•
•
•
•
19.
Muscle Focus
Winging scapula
Lifting the thoracic spine or backside
too high
Losing neutral of neck
Hips rotating
SWAN DIVE – MODIFIED
©Australian Fitness Network 117
•
Total core stability and strength
Stabilisation of lumbar-pelvic complex
•
•
•
•
•
•
•
•
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Rectus Abdominis
External Oblique
Erector Spinae
CORE/SHOULDER STABILITY/ THORACIC MOBILITY
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 103
PURPOSE
•
•
•
•
•
•
Develop thoracic mobility and strength
Engage the core when working into extension
Develop scapulae awareness in prone position
Strengthen neck against gravity in neutral position
Understand the connection between thoracic mobility and strength
Strengthen shoulder stabilisers in external rotation
SET UP
•
•
•
•
Prone, pelvis, ribcage, shoulders and neck in neutral
Legs extended, feet and buttocks relaxed
Slight core contraction
Maintaining lateral thoracic breathing
ARM OPTIONS
1. Place arms alongside, lightly retract scapulae
0
2. Make a 90 angle at the arms and elbows
3. Place hands in a diamond shape under forehead (keep hands on floor)
©Australian Fitness Network 119
©Australian Fitness Network 120
©Australian Fitness Network 118
OPTION (ARMS ON FLOOR)
Exercise
•
•
•
•
•
•
©Australian Fitness Network 121
Choose arm option
Breathe in to prepare, maintaining alignment
Breathe out, gently lengthen thoracic spine
and neck to lift upper back from the floor
Keep arms resting on floor, do not load or
push through them to gain height
Maintain neck/head alignment as lifting
©Australian Fitness Network 122
Extend only as high as strength and mobility
allow with no pressure on abdomen and no shortening of lumbar spine
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 104
•
•
Breathe in to return to floor
Perform 8 – 10 repetitions
OPTION (ARMS ELEVATED)
•
•
•
•
•
•
•
As above but increase load by allowing arms to float from floor
Maintain length through spine, upper body may only lift 2-5cm from floor
Avoid protracting shoulder blades and rounding upper back as lifting
Keep extending through the crown of the head to maintain neutral neck
Keep gluteal muscles switched off, stability from core muscles
If feeling tension or work in lower back return to level 1
Perform 8 – 10 repetitions
©Australian Fitness Network 123
©Australian Fitness Network 124
Intermediate Level
SET UP
•
•
•
•
•
Prone, pelvis, ribcage, shoulders and neck in neutral
Legs extended hip width apart
Elbows bent, tucked in to ribs and hands close to shoulders
Core contraction
Maintaining lateral thoracic breathing
Exercise
•
•
•
•
Breathe out as arms reach forward, shoulder distance apart maintaining a stable
torso
Upper body lifted minimally from floor
Maintain scapula
Breathe in as arms circle in breast stroke action
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 105
20.
SIDE KICK – MODIFIED
CORE STABILITY
PURPOSE
•
•
•
•
Challenge stability in the side lying position
Develop stability on a small unstable base
Develop strength in obliques and quadratus lumborum at intermediate level
Mobilise hip joint
SET UP
•
•
•
•
•
•
•
•
Side lying, pelvis and spine neutral
Legs straight with slight hinge at hips so toes are visible
Knees, hips, ribcage and shoulders stacked in
a vertical line
Extend bottom arm along floor, palm up (to
prevent pushing into it)
Relax head on bicep (can support neck with
small support if needed but do not lift head out
of neutral
©Australian Fitness Network 125
Feet dorsi flexed and glued together
Top hand resting gently on floor in front of chest without pressing into floor
If stable attempt to lift bottom arm from floor and place gently on side of thigh
LEVEL 1 (2 hand options)
Exercise
•
•
•
•
•
•
•
Breathe in maintain torso stability, lengthen
through the legs
Engage core muscles
Breathe out and lift legs from floor with minimal
torso movement
Stabilise pelvis in neutral, remain for 3 -5 breaths
Avoid pushing hand into floor, progress to arm
resting on side of body
Range of motion determined by pelvic stability
Breathe out as you lower legs back down,
maintaining torso control
©Australian Fitness Network 126
©Australian Fitness Network 127
LEVEL 2 (2 hand options)
Exercise
•
•
As above, with hand gently resting on side of
body
Breathe out, lengthen and lift legs from floor
On out breathe move top leg forward without
losing neutral
Breathe in as leg returns to start position
•
•
Avoid pushing bottom hand into the floor, keep neck relaxed
Perform 8 -10 repetitions each leg
•
•
©Australian Fitness Network 128
©Australian Fitness Network 129
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 106
Intermediate Level
SET UP
•
•
•
•
Side lying, pelvis and spine neutral
Legs straight with slight hinge at hips so toes are visible
Knees, hips, ribcage and shoulders stacked in a vertical line
Extend bottom arm along floor, palm down
Exercise
•
•
•
•
Breathe in to prepare
Breathe out to lift both upper and lower body from floor maintaining lateral alignment
Breathe in to lower back down
Repeat 8 – 10 times
©Australian Fitness Network 131
©Australian Fitness Network 130
LEG OPTIONS
SET UP
•
•
•
•
Side lying, pelvis and spine neutral
Legs straight with slight hinge at hips so toes are visible
Knees, hips, ribcage and shoulders stacked in a vertical line
Extend bottom arm along floor, palm up
Exercise
•
•
•
•
Maintain torso in neutral alignment, lengthen through the legs
Engage core muscles
Breathe in to circle leg forward, breathe out to circle leg behind midline of body
Other leg options include small leg circles and single leg lifts
©Australian Fitness Network 135
©Australian Fitness Network 134
©Australian Fitness Network 133
©Australian Fitness Network 132
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 107
Options
The bent knee clam with rotation of leg with still pelvis
©Australian Fitness Network 137
©Australian Fitness Network 136
The extended knee clam with leg abduction and rotation without pelvic rotation
©Australian Fitness Network 138
©Australian Fitness Network 139
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 108
21.
SIDE BEND
STABILITY/STRENGTH
PURPOSE
•
•
•
•
Challenge stability in the side lying position
Develop stability on a small unstable base
Develop scapulae stability and strength
Strengthen obliques, quadratus lumborum and latissimus dorsi
SET UP
•
•
•
•
•
•
•
•
0
Lie on side with knees bent to 90
Place heels in line with backside, shoulder in line with
hips
0
Bend supporting arm 90 at the elbow and place elbow
directly under the shoulder
Stack hips and shoulders vertically, one on top of the
other
Align neck in the sagittal plane (avoid forward carrying
head)
©Australian Fitness Network 140
Place relaxed palm on ground, distribute weight evenly through the forearm
Place non supporting arm on the floor without rotating the torso or loading the arm
Engage core muscles
Exercise
LEVEL 1
•
•
•
Breathe in to prepare
Breathe out and lift the hips directly towards the ceiling
Breathe in and lower the hips to the floor without
resting body weight on the mat
•
•
Allow torso to laterally flex, drawing underside ribs towards the hips
Perform 8-10 repetitions each side
©Australian Fitness Network 141
Watch out points
•
•
•
Collapsing into the shoulder joint
Dropping the head
Rolling the abdomen towards the
floor
Muscle Focus
Prime Movers
•
•
•
Latissimus Dorsi
Obliques
Quadratus lumborum
Stabilisation of lumbar-pelvic complex
•
•
•
•
•
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Page 109
22.
PUSH UP – MODIFIED
STRENGTH
PURPOSE
•
•
•
•
Integrate mobility and stability
Mobilise vertebrae
Perform complex multi joint and multi planar exercise to challenge coordination and
control
Strengthen upper body
SET UP
•
•
•
•
Standing at end of mat feet hip distance and parallel
Torso in neutral alignment
Knees soft
Scapulae set, arms by side
Exercise
LEVEL 1
•
•
•
•
•
•
•
•
•
•
•
•
•
Gently draw in abdominals
Breathe in to prepare
Breathe out, sequentially flex spine from cervical to lumbar spine
Option to walk hands down body, resting on knees if needed
Bend the knees as much as needed till hands can reach floor
Breathe in and take four movements to walk the hands forward along the mat to
make a box shape
Breathe out, set the scapula, engage abdominals
Extend the tailbone and neck to recreate neutral spine alignment
Breathe in to lower body towards the floor maintaining neutral spinal alignment
Breathe out to push back up into box shape
Breathe in and walk hands back to feet letting hips and spine flex
Breathe out and sequentially roll back up from tailbone to neck to finish standing in
neutral posture
Only lower push up where head, scapula, ribcage and pelvis alignment can be
maintained
©Australian Fitness Network 144
©Australian Fitness Network 142
©Australian Fitness Network 143
©Australian Fitness Network 145
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 110
LEVEL 2
©Australian Fitness Network 146
©Australian Fitness Network 147
LEVEL 3
•
As above option to increase range of movement of push up and or increase the size
of the box position by walking hands further away
©Australian Fitness Network 148
©Australian Fitness Network 149
©Australian Fitness Network 151
©Australian Fitness Network 150
©Australian Fitness Network 152
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 111
Watch out points
•
•
•
•
Uneven roll, hinging at hips
Dropping head on push up
Rocking hips from side to side or
rotating hips as hands walk forward
Keeping hands to close, in triceps
push up position
Muscle Focus
Prime Movers
•
•
Erector Spinae in roll down and roll
up
Pectoralis Major and triceps in push
up
Stabilisation of lumbar-pelvic complex
•
•
•
•
•
Transversus abdominis
Pelvic Floor
Internal oblique
Multifidus
Diaphragm
Stabilisation of scapula
•
•
•
•
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Serratus Anterior
Rhomboids
Trapezius
Pectoralis Minor
Page 112
23.
BALL SIT
POSTURAL AWARENESS/CORE STABIILITY
PURPOSE
•
•
•
Postural awareness
Corset awareness
Develop balance
SET UP
•
•
•
•
•
•
•
Sitting in neutral pelvis
Torso/head/neck in neutral alignment
Feet hip distance and parallel
Feet visible in front of knees
Knees about 90 degrees
Arms by side
Optional external rotation of arms if needed
©Australian Fitness Network 153
Exercise
LEVEL 1
•
•
•
•
Gently draw in abdominals
Feet not pushing into floor
Breathe and maintain neutral alignment
Attempt to relax hip flexors and thigh muscles
Option
•
•
•
•
•
Lift one heel off floor
Hold for 10 secs or two to three breaths
Alternate heel lifts on out breath
Lift foot just off floor with above options
Lift foot higher without rolling into posterior tilt or anterior tilt
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 113
24.
SUPINE BALL BRIDGE
CORE STABIILITY/GLUTEAL/BACK STRENGTH
PURPOSE
•
•
•
•
•
Supine postural awareness
Corset awareness
Gluteal activation
Back extensor strength
Develop balance
SET UP
•
•
•
•
•
•
•
•
Sit in neutral pelvis
Place hands on ball
Tuck chin towards chest and roll into posterior tilt until lower back and ribcage
contacts ball
Walk feet forward
Roll until torso/head/neck in neutral alignment
Feet hip distance and parallel
Feet directly under knees
Arms by side, across chest, out to side if wanted (optional external rotation of arms if
needed)
Exercise
LEVEL 1
•
•
•
•
•
•
Gently draw in abdominals and engage
corset
Feet not pushing into floor
Breathe and maintain neutral alignment
Attempt to relax hamstrings and thigh
muscles
Contract gluteals and corset to maintain
alignment
Hold for ten to thirty seconds building time progressively
©Australian Fitness Network 154
LEVEL 2
•
•
•
•
Gently draw in abdominals and engage corset
Lower hips towards the floor
Squeeze gluteals and lift back into neutral
Keep chin tucked gently towards the chest (not overly flexed)
©Australian Fitness Network 156
©Australian Fitness Network: Remedial Pilates V7 28.01.10
©Australian Fitness Network 155
Page 114
25.
LATERAL BALL ROLL
CORE STABIILITY/GLUTEAL/BACK STRENGTH
PURPOSE
•
•
•
•
•
•
•
Supine postural awareness
Corset awareness
Gluteal activation
Back extensor strength
Develop balance
Control the rotation of the pelvis
Challenge strength on a moving smaller base of support
SET UP
•
•
•
•
•
•
•
•
Sit in neutral pelvis
Place hands on ball
Tuck chin towards chest and roll into posterior tilt until lower back and ribcage
contacts ball
Walk feet forward
Roll until torso/head/neck in neutral alignment
Feet hip distance and parallel
Feet directly under knees
Arms extended out to the side (may place a stick across chest or hips to help set and
maintain horizontal shoulders/pelvis)
Exercise
LEVEL 1
•
•
•
•
•
•
•
Gently draw in abdominals and engage corset
Feet not pushing into floor
Breathe in to prepare
Maintain neutral alignment in both the sagittal and the transverse plane, walk feet and
shoulders sideways until opposite obliques and the core is challenged
Breathe in and hold
Breathe out and walk opposite way
Only walk as far as alignment can be maintained, may only be a few centimetres
each way
©Australian Fitness Network 157
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 115
26.
LATERAL BALL TWIST
CORE STABIILITY/GLUTEAL/BACK STRENGTH
PURPOSE
•
•
•
•
•
•
•
•
Supine postural awareness
Corset awareness
Gluteal activation
Back extensor strength
Develop balance
Control the rotation of the torso
Control head and neck alignment whilst rotating spine
Challenge strength on a moving base of support
SET UP
•
•
•
Position body on ball as above
Set shoulders in neutral position
Place hands together in line with chest
Exercise
LEVEL 1
•
•
•
•
•
•
Breathe in to prepare
Breathe out and roll onto shoulder without collapsing and overly protracting shoulders
Keep abdominals drawn in and side waist lifted
Breathe in and hold alignment
Breathe out and roll back into start position
Repeat on the other side
Options
•
Hold one/two or three kilogram medicine ball or hand weight as rolling
©Australian Fitness Network 158
©Australian Fitness Network: Remedial Pilates V7 28.01.10
Page 116
27.
ARM CIRCLES/DROPS
CORE STABIILITY/GLUTEAL/BACK STRENGTH
PURPOSE
•
•
•
•
To develop awareness of ribcage placement
To feel the connection between chest and arm mobility and abdominal control
To explore stability on a small base of support smaller
To increase the challenge by providing an unstable surface
SET UP
•
•
•
Position body on ball as above
Set shoulders and neck in neutral position
Place hands by sides
Exercise
LEVEL 1
•
•
•
•
•
•
Raise both arms, fingers to the ceiling, palms
towards each other
Breathe in prepare and set neutral
Breathe out as the arms circle away from the
body
Breathe in as the arms circle back toward the
body
Circle both arms in the air away from each other
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maintaining neutral ribcage, neck and pelvis
Gradually increase the size of the circles until neutral is challenged
Options
•
•
Arms can be dropped behind head one or two at a time
One arm beside ears and the other beside torso
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28 PRONE SUPPORT
CORE STABIILITY/SCAPULA STABILITY & STRENGTH
PURPOSE
•
•
•
•
•
•
•
Develop scapula awareness with load
Challenge ability to maintain neutral on unstable surface
Provide changing degree of load
Challenge scapulae stability, especially serratus anterior
Develop shoulder strength
Strengthen weak extensors
Strengthen all core muscles
SET UP
•
•
•
•
•
Position body on ball as demonstrated
Walk forward slowly remembering to engage abdominals as they loose contact with
the ball
Set shoulders and neck in neutral position
Soften elbows and place hands under shoulders
Spread palms and make contact evenly with floor
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©Australian Fitness Network 162
©Australian Fitness Network 161
LEVEL 1
•
•
•
•
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Engage core
Keep head and neck in alignment
Hold neutral through shoulders and ribcage alignment
Maintain lateral thoracic breathing
Hold static position for 3 - 5 breaths gradually lengthening time
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LEVEL 2
•
Hold above position and walk forward until more weight on upper body
LEVEL 3
•
•
•
Maintain above position
Breathe in and gently protract shoulders without overly rounding upper back
Breathe out and retract shoulders without winging or tilting scapula off the ribcage
©Australian Fitness Network 165
Winging scapulaes
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29.
PRONE LATERAL BALL ROLLS
& STRENGTH
CORE STABIILITY/SCAPULA STABILITY
PURPOSE
•
•
•
•
•
•
•
•
Develop scapula awareness with load
Challenge ability to maintain neutral on unstable surface
Provide changing degree of load
Challenge scapulae stability, especially serratus anterior
Develop shoulder strength
Strengthen weak extensors
Strengthen all core muscles
Strengthen core with oblique focus
SET UP
•
•
•
•
•
•
Position body on ball as demonstrated
Walk forward slowly remembering to engage abdominals as they loose contact with
the ball
Position feet wide gripping the ball with heels
Set shoulders and neck in neutral position
Soften elbows and place hands under shoulders
Spread palms and make contact evenly with floor
LEVEL 1
•
•
•
•
•
•
•
•
•
Engage core
Keep head and neck in alignment
Hold neutral through shoulders and ribcage alignment
Maintain lateral thoracic breathing
Keeping upper body stable breathe in to prepare
Breathe out to roll legs towards one side until core is challenged
Breathe in to hold
Breathe out to roll to other side
Attempt to roll same degree both sides, if unbalanced work to the side with the least
range of movement
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30.
PRONE HIP TUCK
CORE STABIILITY/SCAPULA STABILITY & STRENGTH
PURPOSE
•
•
•
•
•
•
•
•
Develop scapula awareness with load
Challenge ability to maintain neutral on unstable surface
Provide changing degree of load
Challenge scapulae stability, especially serratus anterior
Develop shoulder strength
Strengthen all core muscles
Strengthen core with rectus abdominis focus
Learn to isolate the knees and hips into flexion without lumbar flexion
SET UP
•
•
•
•
•
•
Position body on ball as demonstrated
Walk forward slowly remembering to engage abdominals as they loose contact with
the ball
Set shoulders and neck in neutral position
Soften elbows and place hands under shoulders
Spread palms and make contact evenly with floor
Engage core and hold spine in neutral alignment
LEVEL 1
•
•
•
•
•
•
•
Engage core
Keep head and neck in alignment
Hold neutral through shoulders and ribcage alignment
Maintain lateral thoracic breathing
Keeping upper body stable breathe in to prepare
Breathe out and roll knees into wards the chest holding as close as possible to
neutral
Avoid moving the hips into posterior tilt as much as possible
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31.
PRONE BALL HUG WITH ROTATION
& STRENGTH
CORE STABIILITY/SCAPULA STABILITY
PURPOSE
•
•
•
•
•
Challenge ability to maintain neutral on unstable moving surface
Provide changing degree of load
Strengthen all core muscles
Strengthen core with rectus abdominis and oblique focus
Learn to isolate the knees and hips without lumbar extension or flexion
SET UP
•
•
•
•
•
•
Position body on ball as demonstrated
Walk backward slowly remembering to engage abdominals as they loose contact with
the ball
Set shoulders and neck in neutral position
Try not to overly protract scapula
Attempt to maintain neutral neck
Engage core and hold spine in neutral alignment
LEVEL 1
•
•
•
•
•
•
Maintain lateral thoracic breathing
Keeping upper body stable breathe in to prepare
Breathe out to roll body towards one side until core is challenged
Breathe in to hold
Breathe out to roll to other side
Attempt to roll same degree both sides, if unbalanced work to the side with the least
range of movement
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32.
SIDE BRIDGE
STRENGTH
CORE STABIILITY/SCAPULA STABILITY &
PURPOSE
•
•
•
•
Challenge stability in the side lying position
Develop stability on a small unstable base
Develop scapulae stability and strength
Strengthen obliques, quadratus lumborum and latissimus dorsi
SET UP
•
•
•
•
•
•
•
•
0
Lie on side with knees bent to 90
Place heels in line with backside, shoulder in line with hips
0
Bend supporting arm 90 at the elbow and place elbow directly under the shoulder
Stack hips and shoulders vertically, one on top of the other
Align neck in the sagittal plane (avoid forward carrying head)
Distribute weight evenly through the forearm
Place non supporting arm on the side of the hip or extended in the air without rotating
the torso
Engage core muscles
LEVEL 1
•
•
•
•
Maintain lateral thoracic breathing
Keeping upper body stable breathe in to prepare
Breathe out to lift and hold body in as close to possible a neutral alignment
Remain for 3 – 10 breaths
LEVEL 2 options
•
•
•
•
Lie on side with elbow or hand on floor
Ensure elbow is not hyper extended if on hand
Can be on hips, knees or feet
Start with quick holds and gradually lengthen time in bridge position
©Australian Fitness Network 172
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33.
SINGLE LEG BACK BRIDGE
STRENGTH
CORE STABIILITY/GLUTEAL
PURPOSE
•
•
•
•
Core strength
Gluteal activation
Back extensor strength
Develop balance
SET UP
•
•
•
•
Roll on ball until torso/head/neck in neutral alignment
Feet hip distance and parallel
Feet directly under knees
Arms by side, across chest, out to side if wanted (optional external rotation of arms if
needed)
Exercise
•
•
•
•
•
•
•
Gently draw in abdominals and engage corset
Feet not pushing into floor
Breathe and maintain neutral alignment
Attempt to relax hamstrings and thigh muscles
Contract gluteals and corset to maintain alignment
Lift one leg off the floor and hold for ten to thirty seconds building time progressively
Ensure that pelvis does not rotate or drop toward the floor
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34.
WALL SQUATS
Core Stability/hip/leg STRENGTH
PURPOSE
•
•
Spine/pelvic/knee/feet alignment
Quadriceps strength
SET UP
•
•
•
•
•
•
•
•
•
•
Place ball between your lower back and the wall
Knees and feet hip width apart
Step feet a little further out from wall
Spine vertical (do not lean forward or backward)
Roll down to “seated” position
Check ball supports from coccyx to middle back
Heels are under knees and you can see your toes beyond your knees
Spine and upper body are parallel to wall
Engage deep abdominals and relax shoulders back and down
Weight in heels
Exercise
•
•
•
Inhale, keeping corset engaged, push through heels to roll ball up wall as extend
knees
Exhale, roll back down
X 10
©Australian Fitness Network 176
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35.
KNEELING TRUNK ROTATIONS
CORE STABIILITY/STRENGTH
PURPOSE
•
•
•
•
•
•
Core strength
Back extensor strength
Upper body strength
Develop balance
Learn to rotate the trunk with core activation
Learn to rotate the chest without rotating the lumbar spine
SET UP
•
•
•
•
•
•
Kneel in neutral spine
Place knees just wider than hips, ensure that both ASIS’ are level
If feet off the floor (as demonstrated) there will be an increased balance challenge
Set scapula and shoulders
Lift arms with slightly bent elbows
Keep hips square
Exercise
•
•
•
•
•
•
•
•
•
•
Draw in and brace abdominals
Knees not pushing into floor/bench
Breathe and maintain neutral alignment
Commence without resistance
Breathe out and rotate chest to one side
Breathe in and return to centre
Breathe out to turn opposite direction
Ensure even rotation
Limit rotation of more flexible side of uneven rotation
Place hands on hips to help keep hips square if needed
©Australian Fitness Network 177
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36.
LUNGE ROTATIONS
TOTAL BODY STABIILITY/STRENGTH
PURPOSE
•
•
•
•
•
•
•
•
Total body strength
Back extensor strength
Upper body strength
Develop dynamic balance
Learn to rotate the trunk with core activation
Learn to rotate the chest without rotating the lumbar spine
Develop leg strength
Develop stride length without unnecessary pelvis movement
SET UP
•
•
•
•
•
•
Stand in neutral spine
Position feet hip width apart with toes forward and knees in line
Set scapula and shoulders
Lift arms with slightly bent elbows
Keep hips square
Maintain lateral thoracic breathing
Exercise
•
•
•
•
•
•
Step into lunge position
Breathe in to prepare
Breathe out to rotate torso towards the front leg
Breathe in to return to centre
Commence stationary, progress to walking lunges with rotation
Progress to rotating both sides
©Australian Fitness Network 180
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37.
SINGLE LEG EXTENSION
QUADRICEPS/LEG STRENGTH
PURPOSE
•
•
•
•
•
Develop quadriceps strength
Activate the vastus medialis
Strengthen the core
Perform knee extension without performing hip flexion or pelvic rotation
Maintain knee and foot alignment
SET UP
•
•
•
•
Sit in neutral spine
Place knees and feet hip width
Keep hips square
Option to place ball between legs to aid isometric activation not to pull knees out of
alignment
Exercise
•
•
•
•
•
•
•
Breathe in to prepare
Breathe out to extend knee to full range without locking
Hold leg in extension for 3 -5 seconds, breathing comfortably
Return leg to floor
Perform 8 – 20 repetitions
Ensure hip on the elevated leg does not tilt or drop
Foot can slightly externally rotate or toes can remain facing the ceiling
©Australian Fitness Network 181
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STRETCHES
Hip Flexors
•
•
•
•
•
•
•
©Australian Fitness Network 182
Quadriceps
•
•
•
•
©Australian Fitness Network 183
Quadriceps
•
•
•
•
•
•
•
•
©Australian Fitness Network 184
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Calves
•
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•
•
•
•
•
•
•
©Australian Fitness Network 185
•
Hamstrings
•
•
•
•
•
•
•
•
•
•
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Long Adductors
•
•
•
•
•
•
©Australian Fitness Network 187
Short Adductors
•
•
•
•
•
•
©Australian Fitness Network 188
Quadratus Lumborum
•
•
•
•
•
•
•
•
•
•
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Lumbar Stretch
•
•
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•
•
•
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©Australian Fitness Network 190
Thoracic Stretch
•
•
•
•
•
©Australian Fitness Network 191
Abdominal Stretch/Spine Extension
•
•
•
©Australian Fitness Network 192
Gluteal Stretch
•
•
•
•
•
•
©Australian Fitness Network 193
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Latissimus Dorsi
•
•
a
•
•
•
©Australian Fitness Network 194
Shoulder Internal Rotators
•
•
•
©Australian Fitness Network 195
Anterior Deltoid
•
•
•
•
•
©Australian Fitness Network 196
Plantar Fascia/Toes
•
•
•
©Australian Fitness Network 197
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Levator Scapulae
•
•
•
•
•
•
•
©Australian Fitness Network 198
Upper Trapezius
•
•
•
•
•
•
•
©Australian Fitness Network 199
ITB
•
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•
•
•
•
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Myofascial Release
Adductors
•
•
•
Extend the thigh and place foam roll
against inner thigh area
Roll up length of thigh be careful be
careful when rolling close to the groin
If a tender point is located, stop rolling,
and hold the tender point until pain
decreases usually between 30 seconds
and 60 seconds
©Australian Fitness Network 201
Calves
•
•
•
•
Place foam roll under lower leg
Optional to cross one leg over other leg to
increase pressure
Slowly roll calve both longitudinally and
laterally find the most tender area
If a tender point is located hold the tender
point until pain decreases usually between 30
seconds and 60 seconds
©Australian Fitness Network 202
Hamstrings
•
•
•
•
Place hamstrings on the roll with hips
unsupported
Feet are crossed to increase leverage
Roll from knee toward hip
If a tender point is located hold on the
tender point until pain decreases usually
between 30 and 60 seconds
©Australian Fitness Network 203
ITB
•
•
•
•
•
Lie on side with form roller under side
hip/upper thigh
Bottom leg is raised slightly off floor
Maintain head in neutral
Roll just below hip joint down the lateral
thigh to the knee
©Australian Fitness Network 204
If a tender point is located hold the
tender point until pain decreases usually between 30 seconds and 60 seconds
Latissimus Dorsi
•
•
Lie on side with arm outstretched and
foam roll placed on side of upper chest
Thumb is pointed up to lengthen the
latissimus dorsi muscle
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Peroneal
•
•
•
Lie on side with elbow under the shoulder
other hand placed in front of the body to
help stabilise
Position the roller on the peroneals
Lift or leave hip on the floor
©Australian Fitness Network 206
Piriformis
•
•
Roll on the posterior hip area.
Increase the stretch by pulling the knee
toward the opposite shoulder
©Australian Fitness Network 207
Quadriceps
•
Body is positioned prone with one
quadriceps on foam roll, other leg on the
floor
©Australian Fitness Network 208
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