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1. LEG SLIDES CORE AWARENESS Purpose: • • • • 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 • • • • Supine Knees bent, feet parallel and in line with ischial tuberosities Neutral pelvis, ribcage and neck Scapula stabilised ©Australian Fitness Network 37 Exercise • • • • • • • 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 • • • Rolling into anterior tilt on extension Rolling into posterior tilt on flexion ©Australian Fitness Network 38 Muscle Focus Prime Mover/s • • Hip flexors at hip joint Quadriceps at knee joint Stabilisation of lumbar-pelvic complex • • • • • ©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: • • • • 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 • • • • Supine Knees bent, feet parallel and in line with ischial tuberosities Neutral pelvis, ribcage and neck Scapula stabilised Exercise • • • • • • • 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 • • • • • • • • Hips twisting Check for ribcage rolling Maintain neck, shoulder and hand relaxation. ©Australian Fitness Network 39 Muscle Focus Prime Mover • • Adductors eccentrically as knee lowers Adductors concentrically as knee returns Stabilisation of lumbar-pelvic complex • • • • • ©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: • • • • 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 • • • • Supine Knees bent, feet parallel and in line with ischial tuberosities Neutral pelvis, ribcage and neck Scapula stabilised ©Australian Fitness Network 41 Exercise • Maintaining neutral spine ©Australian Fitness Network 42 • • • • 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 • • • • ©Australian Fitness Network 43 Prime Mover/s • • • Hip flexors at hip joint Quadriceps at knee joint Adductors at hip joint Stabilisation of lumbar-pelvic complex ©Australian Fitness Network 44 • • • • • ©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: • • • • • 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 • • • • • 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 • • • • • • 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 • • • • • • • • 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: • • • 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 • • • • • 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 • • • • • • 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 • • • Maintain neck, shoulder and hand relaxation. Avoid hanging into shoulder joint Keep knees from rolling with ribcage Focus • • ©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: • • • • 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 • • 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 • • • 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 __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ __________________________________________________________________________ ©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) • • • • • • • 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 • • • • • • • • • • • • 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 • • Hip flexors at hip joint Quadriceps at knee joint Stabilisation of lumbar-pelvic complex • • • • • • • Transversus abdominis Pelvic Floor Internal oblique Multifidus Diaphragm Rectus Abdominis External Obliques Stabilisation of lifted leg at hip • • Hip flexors Adductors Stabilisation of lifted knee • ©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 ©Australian Fitness Network 62 Page 83 ©Australian Fitness Network 64 ©Australian Fitness Network 65 Watch out points • • • • • • • • • • 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 • • • • • 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 • • • 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 • • • • Supine Knees bent, feet parallel and in line with ischial tuberosities Neutral pelvis, ribcage and neck Scapula stabilise Exercise Fundamental level LEVEL 1 • • • • • • 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 • • • • • 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 • • • • • • • • • 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 0 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 • • • • • • • • 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 • • Hip flexors Adductors Stabilisation of lifted knee • Quadriceps Stabilisation of lumbar-pelvic complex • • • • • • • ©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: • • • • • 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 • • • • 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 • • • • • • • 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 • • • • • 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 • • • • 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 • • • • • • • ©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 • • Hip flexors Adductors Stabilisation of lifted knee • Quadriceps Stabilisation of lumbar-pelvic complex • • • • • ©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: • • • • 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 • • • • 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 • • • • • 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 • • • • • • 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 • • • • 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 • • • • 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) • • • • • • • • • 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 ©Australian Fitness Network 83 Page 90 Watch out points • • • • • • 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 • • Hip flexors Adductors Stabilisation of lifted knee • Quadriceps Stabilisation of lumbar-pelvic complex • • • • • ©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: • • • • • 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 • • • • • • • 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 • • • • • • • • • 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 • • • Lifting too high, losing neutral and loading cervical • • Rectus abdominis for pelvic tilt, Gluteal, hamstrings 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 93 13. THE ROLL UP-MODIFIED SPINE MOBILITY / CORE STRENGTH Purpose: • • • • 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 • • • • 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 • • • • • • • 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 ©Australian Fitness Network 159 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 ©Australian Fitness Network 160 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 117 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 ©Australian Fitness Network 163 ©Australian Fitness Network 162 ©Australian Fitness Network 161 LEVEL 1 • • • • • 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 ©Australian Fitness Network 164 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 118 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 ©Australian Fitness Network 166 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 119 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 ©Australian Fitness Network 168 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 ©Australian Fitness Network 167 Page 120 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 ©Australian Fitness Network 169 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 121 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 ©Australian Fitness Network 171 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 ©Australian Fitness Network 170 Page 122 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 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 ©Australian Fitness Network 173 Page 123 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 ©Australian Fitness Network 174 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 124 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 ©Australian Fitness Network 175 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 125 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 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 ©Australian Fitness Network 178 Page 126 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 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 ©Australian Fitness Network 179 Page 127 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 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 128 STRETCHES Hip Flexors • • • • • • • ©Australian Fitness Network 182 Quadriceps • • • • ©Australian Fitness Network 183 Quadriceps • • • • • • • • ©Australian Fitness Network 184 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 129 Calves • • • • • • • • • • • • ©Australian Fitness Network 185 • Hamstrings • • • • • • • • • • ©Australian Fitness Network 186 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 130 Long Adductors • • • • • • ©Australian Fitness Network 187 Short Adductors • • • • • • ©Australian Fitness Network 188 Quadratus Lumborum • • • • • • • • • • ©Australian Fitness Network 189 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 131 Lumbar Stretch • • • • • • • ©Australian Fitness Network 190 Thoracic Stretch • • • • • ©Australian Fitness Network 191 Abdominal Stretch/Spine Extension • • • ©Australian Fitness Network 192 Gluteal Stretch • • • • • • ©Australian Fitness Network 193 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 132 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 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 133 Levator Scapulae • • • • • • • ©Australian Fitness Network 198 Upper Trapezius • • • • • • • ©Australian Fitness Network 199 ITB • • • • • • • • ©Australian Fitness Network 200 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 134 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 ©Australian Fitness Network 205 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 135 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 ©Australian Fitness Network: Remedial Pilates V7 28.01.10 Page 136