Pilates Manual UNIT 2 2019 PDF

! Diploma in Matwork Pilates Unit 2: The Original Pilates Repertoire www.bodyhack.co www.neuropilatesmethod.com e: [email protected] All rights are reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic,m...

! Diploma in Matwork Pilates Unit 2: The Original Pilates Repertoire www.bodyhack.co www.neuropilatesmethod.com e: [email protected] All rights are reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic,mechanical, photocopying, recording or otherwise, without prior permission of.body//HACK: and The Creative Movement Company FZE. Page 1 ! ! “By concentrating on precision, one arrives at technique, but by concentrating on technique one does not arrive at precision” - Bruno Walter Page 2 ! ! PILATES ORIGINS Joseph Pilates moved to England in 1912 to work as a self-defense instructor for detectives at Scotland Yard. At the outbreak of World Ward 1 he was interned as an “enemy alien” and during this period, he developed his method of movement he called ‘Contrology’ which later become known as ‘Pilates’. He trained other internees in his system of exercise and rigged springs to hospital beds in order to help patients exercise against resistance, this led to the innovation of the reformers and the other studio based equipment. Joseph claimed that one of the biggest testaments of his effective movement system was that during an Influenza epidemic in 1918, thousands of people in England died but not a single one of them was Joseph’s trainees. When Joseph was released and went back to Germany, his method of exercise quickly became popular throughout the dance community. The German army officials asked him to teach his fitness system to the army but then he decided to leave Germany and immigrate to the United States in 1926. THE PILATES MOVEMENT GAINS IN POPULARITY – FROM EUROPE TO THE U.S. During Joseph’s trip to the States, he met his future wife Clara. They opened a fitness studio in New York in the same building as the New York City Ballet. This resulted in most of their clients being New York dancers and most of the dance community started calling Joseph by his last name “Pilates”. In the early 1960s the method started to spread outside of New York and hundreds of dancers started to warm up with an exercise method they know as pilates, without knowing that the word is a name and should have a capiltal ‘P’. Joseph’s students soon began to teach and two of them even opened their own studios. THE SECOND GENERATION OF PILATES TEACHERS Joseph passed away in 1967 leaving no designated line of succession for “Pilates” to carry on. Their studio in New York remained opened and Romana Kryzanowska who learnt from Joseph and Clara, became the studio director around 1970. Another student who learnt from them was Ron Fletcher who was a Martha Graham dancer; he opened up his own studio in 1970 in Los Angeles which attracted many Hollywood celebrities and stars. Clara particularly liked Ron’s innovative style with the method and she gave her blessings for him to carry on using the Pilates name. The only two students believed to be officially certified by Joseph were Kathy Grant and Lolita San Miguel. Other students went on to open their own studios including Eve Gentry, Bruce King, Mary Bowen and Robert Fitzgerald. Joe continued to train clients at his studio until his death in 1967, at the age of 87. In the 1970s, Hollywood celebrities discovered Pilates via Ron Fletcher's studio in Beverly Hills. Soon after that the Pilates business Page 3 ! ! boomed and became mainstream in many other parts of the world. “I’m fifty years ahead of my time,” Joseph once claimed. He was right. Today millions are practicing Pilates all over the world, and the numbers continue to grow. THE SIX PRINCIPLES Philip Friedman and Gail Eisen, two students of Romana Kryzanowska, published the first modern book on Pilates, The Pilates Method of Physical and Mental Conditioning, in 1980 and in it they outlined six "principles of Pilates". These were never articulated by Joseph Pilates but have been widely adopted—and adapted—by the wider community. The original six principles were concentration, control, center, flow, precision, and breathing. 1. Concentration Pilates demands intense focus: "You have to concentrate on what you're doing all the time. And you must concentrate on your entire body for smooth movements." This is not easy, but in Pilates the way that exercises are done is more important than the exercises themselves. In NeuroPilates, the principle of Concentration is key because how we direct our attention is going to affect how we change our brain. For Neuroplastic and mapping changes to occur, the target of the session should always be the brain via concentration. 2. Control "Contrology" was Joseph Pilates' preferred name for his method and it is based on the idea of muscle control. "Nothing about the Pilates Method is haphazard. The reason you need to concentrate so thoroughly is so you can be in control of every aspect of every moment." All exercises are done with control with the muscles working to lift against gravity and the resistance of the springs and thereby control the movement of the body and the apparatus. "The Pilates Method teaches you to be in control of your body and not at its mercy." For all of us, the challenge in teaching and training our students is ‘Control’. Our natural, pre- cognitive response to anything new or different is to ‘push away the danger’. Control is so important in the NeuroPilates method because to us it means having good motor control of every joint in our body at every available range of motion at every speed and with various different loads. Control means having good map clarity for enhanced proprioception, which ultimately means better performance and less pain. 3. Centering The ‘centre’ or what some teachers call the ‘powerhouse’ is one of the focal points people associate with Pilates. All movements in Pilates should begin from the core and flow outward to the limbs. In NeuroPilates we focus on centering the core to free the extremities. This comes from good core stability, which means that you are able to move your limbs around freely while stabilising your trunk. Core stability Page 4 ! ! comes from good motor control, organisation and isolation patterns of hips, pelvis, spine, ribcage and shoulders. (See page 85-86) 4. Flow or efficiency of movement Pilates aims for flowing movement through the use of appropriate transitions. Once Precision has been achieved, the exercises are meant to flow from one to the other with energy flowing from the centre out to the extremities. One of the most important movement traits we want to instil in our NeuroPilates students is efficiency of movement. This means balanced tension and relaxation and making the movements look effortless. We focus on aiming to get energy flowing from one joint to the next with no road blocks. 5. Precision Precision is essential to correct Pilates: "Concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value". The focus is on doing one precise and perfect movement, rather than many halfhearted ones. You will gain more strength from a few energetic, concentrated efforts than from a thousand listless, sluggish movements". The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement. In NeuroPilates Precision is so important because of the SAID principle. If your body is always adapting to exactly what you do, then doing every movement in a precise way with good technique and good form will make the brain register and cement that movement pattern a lot better and over a longer period of time. 6. Breathing In Return to Life, Pilates devotes a section of his introduction specifically to breathing "bodily house-cleaning with blood circulation". He saw considerable value in increasing the intake of oxygen and the circulation of this oxygenated blood to every part of the body. This he saw as cleansing and invigorating. A proper full inhalation and complete exhalation is key to this. "Pilates saw forced exhalation as the key to full inhalation." Pilates breathing is described as a posterior lateral breathing, meaning that the student is instructed to breathe deep into the back and sides of his or her rib cage. Joseph used to say “above all, learn to breathe correctly.” In a recent interview with the 'Pilates Elder' Mary Bowen, she stated that Joseph Pilates told her that the most important principles of his exercise method were to commit to a lifetime of exercise and learn how to breathe. The breath pattern in NeuroPilates is one that emphasises free diaphragmatic breathing and keeps the breath away from the upper chest and in to the lower part of the rib cage and back. Elasticity of the rib cage is important for the three-dimensional expansion of it. The abdomen should not be held tight during breathing as this will restrict the diaphragm’s natural movement and cause people to breathe in to their upper chest. Slow breathing should be emphasised since most of us have some degree of low-grade chronic hyperventilation. Specific breath sequences are not emphasised in NeuroPilates unless it is a spinal movement where we use the breath to facilitate the movement. Apart from that, the student should breathe in a sequence that feels natural to them. Page 5 ! ! Remember that conscious breathing practice is one of the fastest ways to bring the body in to a more parasympathetic state so breathing exercises are a great way to start the session and prepare the body for good quality breath-initiated movement. Breath practice that can be done at the start of the class to bring the body in to a more parasympathetic state and address typical breathing pattern dysfunctions: -Slow breathing to counts -Breathe in for 4 counts and breathe out for 8 counts -Lateral thoracic breathing palpating the rib cage -3 Dimensional breathing palpating abdomen and ribcage -Diaphragm stretch THE DIFFERENT LEVELS OF PILATES What is it that determines which level of Pilates a participant should partake in? Their movement map! (body awareness). A good instructor should be able to teach mixed level classes and cater to every person in the room. All the exercises in the repertoire have various modifications and progressions that can be offered in a mixed level class. The characteristics that separate the levels in a NeuroPilates class will be: Pace As the group enhances their proprioceptive map through slow controlled movements, you can start to challenge them by trying some of the exercises at a faster pace but only as fast as control and precision can still be carried through. In your beginner group classes, break down the movements and make sure you demonstrate and walk around correcting people to ensure precision. In your higher level classes, the class as a whole will be set at a faster pace where you will move the participants from one exercise to the other possibly without needing to demonstrate if they have become familiar with the names of the exercise. Flow Because the beginner classes will have more break downs and explanations of the movements, those classes will run with less flow than your more advanced classes. However since Flow is one of the key principals of Pilates, ensure that even in beginner classes, there is flow of movements through the use of transitions from one exercise to the next. In your more advanced classes you can even sequence 2 exercises together such as the teaser and the roll over to create a flow series. Get creative with your combinations! Page 6 ! ! Use of small equipment Through the use of small equipment you can add both variety and difficulty to the exercise to cater to the level of your class. The equipment can even sometimes serve as a modification to provide proprioceptive feedback during movement such as doing pelvic clocks with the soft ball under the sacrum to learn how to isolate the pelvis. TEACHING THE MOVEMENTS 1.Name the exercise 2.Say its purpose 3.Demonstrate it 4.Main teaching points (maximum 3) CUEING THE MOVEMENTS The clarity of your cues is one of the most important aspects of being a good instructor. When cueing in a class setting, make sure to cue the first two repetitions as simply as possible (Cue the movement only). The participant should know exactly what they are asked to do. After they have done their first few repetitions you can begin to add more teaching and focus points for them to think about. It is important to note that in NeuroPilates we prefer to cue good movement rather than muscle activation. If the movement is done correctly, the right muscles will fire! This is not to say that it is not beneficial to cue contraction of muscles during certain movements, but when done excessively in all your cues, it can create unnecessary tension in the body. Confidence in your tone of voice comes with experience. Remember that everything is a skill and everything can be learnt. You always get better at exactly what you practice (SAID). The more people you teach, the more confident you will become and sound. The cues in this manual are by no means a script you should follow. They are written in a way for you as an instructor to understand the movement and breath sequencing. Your choice of words to describe the movements must be personalised and reflect your own personality as an Instructor. This becomes very natural the more you teach. Page 7 ! ! BE PRESENT! It is very common to go to a class where the instructor seems like his/her thoughts are elsewhere or that they are counting the minutes for the class to end! Always remember that it is your job to provide a service. You are not there to be a training partner and ‘work out’ with the participants. You are also not there to just count repetitions. You are there to guide the participants through a safe and effective session where you are emphasizing and reinforcing the Pilates principles in all the movements. Try and observe the participants with ‘fresh eyes’ every time even if you’ve been training them for years. The more you look, the more you see and the more you can correct. TRAINING RULES 1.Never move into pain 2.If you have pain, reduce the range of motion or slow down 3.Axial lengthening (long spine) for all exercises 4.Concentrate 5.Balance tension and relaxation Page 8 ! ! The Supine Core-work Family - Pelvic Tilts 12 - Toe Taps 13 - The Curl Up 14 - The Hundred 15 - The One Leg Circle 16 - The One Leg Stretch 17 - Criss Cross 18 - Double Leg Stretch 19 - Scissors 20 - The Bicycle 21 - Shoulder Bridge 22 The Back Extension Family - The Swan Prep 24 - The Swan 25 - The Dart 26 - The Breast Stroke 27 - Swimming 28 - Single Leg Kick 29 - Double Leg Kick 30 - Rocking 31 The Roll Up Family - The Roll Up Prep 33a - The Roll Up 33b - The Neck Pull Prep 34 - The Neck Pull 35 - The Teaser 36 The Rolling Back Family - Rolling like a ball 38 - Open Leg Rocker 39 - The Seal 40 - The Crab 41 The Seated Family - Spine Stretch Forward 43 - The Spine Twist 44 - The Saw 45 - The Hip Twist 46 The Side Lying Family - Side Lying leg lifts 48 - The Side Kick 49 - The Clam 50 - Develope 51 - Hip Opener Circles 52 - Side Kick Kneeling 53 The Roll Over Family - The Roll Over Prep 55 - The Roll Over 56 - The Jackknife 57 - The Corkscrew 58 - The Boomerang 59 - Control Balance 60 The Plank Family - The Leg Pull Front _______________________________________________ 62 - The Leg Pull Back 63 - The Side Bend 64 - The Push Up 65 Page 9 ! ! THE MOVEMENTS Page 1 ! 0 ! THE SUPINE CORE-WORK FAMILY Page 1 ! 1 ! PELVIC TILTS PURPOSE Primary – Pelvic Awareness Secondary – Finding Neutral Spine SET UP - Lying on the back in base position - Heels of the hands on the ASIS and fingers angled down towards the pubic bone CUES - Inhale to prepare - Exhale to tilt the pelvis towards you - Inhale to return to neutral WATCH POINTS - Avoid squeezing your glutes - Ensure core engagement VISUALISATIONS - Think of a cup of tea sitting on the top of your pelvis and you want to spill the tea over your tummy MODIFICATIONS PROGRESSIONS - Pelvic clocks SMALL EQUIPMENT ADDITION Soft ball under pelvis to add proprioceptive awareness Page 1 ! 2 ! TOE TAPS PURPOSE Primary - Core control and stability Secondary - Leg/pelvic disassociation SET UP - Supine in neutral or imprint if needed - Legs in tabletop position CUES - Inhale to prepare - Exhale to arc your toe towards the floor - Inhale to bring it up again WATCH POINTS - Ensure the spine is stable in neutral or imprint - Avoid “doming” of the abdominal outer unit - Ensure the neck and shoulders stay open and look relaxed VISUALISATIONS - Think of dipping your toe in a puddle of water, then lifting it back up again MODIFICATIONS - Reduce the range of motion - Place hands under hips if legs are too heavy for trunk ratio PROGRESSIONS - Reciprocal motion - Reach both legs away SMALL EQUIPMENT - Soft ball under sacrum - Foam roller under sacrum SMALL EQUIPMENT ADDITION Soft ball under pelvis to add proprioceptive awareness Page 1 ! 3 ! THE CURL UP PURPOSE Primary - Thoracic spine mobility in flexion Secondary - Core control SET UP -Supine in neutral - Knees bent - Feet hip width apart - Hands behind the head - Elbows angled at 45 degrees CUES -Inhale to prepare - Exhale to curl up lifting your head and shoulders to look towards your pubic bone - Inhale to return WATCH POINTS -Avoid jamming the chin to the chest - Keep the spine and pelvis in neutral throughout - Ensure there is even flexion throughout the spine VISUALISATIONS -Think of a tomato under your chin that you don’t want to squish - Think of lengthening the back of your body, as opposed to shortening the front of your body MODIFICATIONS -Reach the arms long by the sides - Lift the head and shoulders just to hover PROGRESSIONS -Have the legs lifted in table top - Progress to roll up SMALL EQUIPMENT - Soft ball under mid back - Foam roller under mid back - Circle between knees Page 1 ! 4 ! THE HUNDRED PURPOSE Primary – Isometric core strength Secondary – Breath control SET UP - Base position in neutral - Feet and legs aligned, neutral pelvis/ spine, core connected, scapulae stabilised, and focus on breathing - Table top set up: Lift one leg up to table top then the other while maintaining neutral spine CUES From double leg tabletop: - Exhale to curl head and shoulders off floor. Pulse arms and breathe in for a count of 5, out for 5, up to a count of hundred - Exhale to extend leg out on diagonal. Pulse arms and breathe in for a count of 5, out for 5, up to a count of hundred WATCH POINTS - Maintain core connection to avoid doming and loss of neutral pelvis - Focus on lateral-thoracic breathing - Make sure head and cervical spine are in correct alignment to avoid tension VISUALISATIONS -Visualise the breath being channeled in to the back and sinking in to the mat underneath you - Draw the base of the sternum down towards the pubic bone and think of these two points getting closer together MODIFICATIONS -Base position just focusing on breath - Single leg tabletop - Keep head and shoulders resting on floor - Take out arm pulses - Curl up only with feet on floor to focus on thoracic flexion PROGRESSIONS -Lower extended legs further towards floor - Bend and extend legs - Lower and lift legs - Teaser position with strong arm pumps to challenge stability - Staccato breath SMALL EQUIPMENT ADDITION - Band over shins or around feet in double leg tabletop, holding on and pulsing arms - Circle between knees in double leg tabletop, or between ankles with legs extended -Soft ball under sacrum with arms reaching up to the ceiling and head resting on the floor - Small weights in the hands Page 1 ! 5 ! THE ONE LEG CIRCLE PURPOSE Primary – Hip/pelvic disassociation Secondary – Hip mobility SET UP -Supine in neutral - One leg extended towards the floor, other leg extended towards the ceiling CUES -Inhale to circle the leg across the midline of the body - Exhale to continue the circle back to the start position WATCH POINTS -Ensure the pelvis is not dancing around - Ensure the spine is still neutral - Watch for choppy leg movement and slow it down until the movement is smooth VISUALISATIONS - Visualise a smooth, oily hip joint - Visualise the femur sinking heavy in the hip joint to avoid “grippy” hip flexors MODIFICATIONS -Gesture leg slightly bent or in table top - Leg on mat bent - Make the circle smaller - Soft ball under sacrum if hamstrings are too tight - Band around foot if leg muscles are too tight PROGRESSIONS -Make the circle bigger - Draw figure 8s - Speed up the pace of the circle to challenge stability - Arms reaching up to the ceiling (can hold the circle) SMALL EQUIPMENT ADDITION - Soft ball or roller under sacrum if hip flexors are tight - Circle in between hands as in progression - Use Band for a ‘lighter’ leg to focus on smooth co- ordinated movement Page 1 ! 6 ! THE ONE LEG STRETCH PURPOSE Primary – Core strength Secondary – Co-ordination and control SET UP -Supine in neutral - Double leg table top - Head and shoulders flexed off the floor - Hands on the top of the knees CUES -Inhale to prepare - Exhale to reach one leg out to a 45 degree angle - Inhale to switch legs - Exhale to reach the other leg out to a 45 degree angle WATCH POINTS - Ensure the pelvis stays level with no rotation - Ensure the spine remains in neutral - Watch for doming of the abdominals - Avoid lateral flexion of the spine -Keep the legs aligned and tracking VISUALISATIONS -Feel like the leg is getting longer with every reach - Keep the eyes on the pubic bone throughout MODIFICATIONS -Keep the head and shoulders on the floor - Keep one foot on the floor and just work one gesture leg at a time - Keep the legs reaching higher up towards the ceiling (especially if the lower back is taking over) - Put a soft ball or pillow under sacrum to make the legs feel “lighter” and remove strain on the lumbar spine PROGRESSIONS -Criss cross variation - Lower the angle of the legs - Reach both legs away at the same time - Scoop foot on the way out - Hold circle with hands reaching back by the ears - Hands behind head for neck support but also adds core challenge SMALL EQUIPMENT ADDITION - Soft ball under sacrum - Roller under sacrum - Circle between hands - Roller in Hands Page 1 ! 7 ! CRISS CROSS PURPOSE Primary – Oblique and core control Secondary – Thoracic mobility in flexion/ rotation SET UP - Lying supine with the legs in table top -Hands behind the head with the thoracic spine flexed CUES - Inhale to prepare - Exhale to bring your opposite elbow to your opposite knee while keeping your elbows wide - Inhale to pass through the centre -Exhale to twist the opposite direction WATCH POINTS - Turn with your rib cage rather than with your neck and elbows - Ensure upper body/Lower body differentiation VISUALISATIONS Think of driving your rib cage round to draw your rib towards your opposite hip bone MODIFICATIONS Diagonal Curl ups PROGRESSIONS - Bicycle legs - Double leg SMALL EQUIPMENT ADDITION Soft ball behind mid back for increased thoracic flexion and core control Page 1 ! 8 ! DOUBLE LEG STRETCH PURPOSE Primary – Core strength Secondary – Co-ordination and control SET UP - Supine in neutral - Double leg table top - Head and shoulders flexed off the floor - Hands on the sides of the knees CUES - Inhale to prepare - Exhale to reach both legs out at a 45 degree while taking the arms back by the ears - Inhale to circle the arms round to meet the knees again as they bend WATCH POINTS -Ensure the spine remains in neutral - Watch for doming of the abdominals - Ensure the spine remains in flexion throughout - Keep ribs heavy and connected to abdominal wall - Avoid excessive neck and shoulder tension VISUALISATIONS - Bring awareness to the xyphoid process and the pubic bone almost trying to get them closer together throughout - To make the co-ordination part easier, think of everything reaching away from your centre on the exhale then everything returning back to table top on the inhale MODIFICATIONS - Keep the head and shoulders on the floor - Do exercise with one leg at a time - Work upper body only - Work legs only PROGRESSIONS - Lower the angle of the legs - Hold circle between ankles or hands - Hold light hand weights - Roll up to teaser as the arms circle round SMALL EQUIPMENT ADDITION - Soft ball under sacrum - Circle between ankles or hands and do loop through variation - Feet on stability ball as a modification Page 1 ! 9 ! SCISSORS PURPOSE Primary – Core control Secondary – Two way stretch SET UP - Lying supine with the legs extended in the air - Hands reaching along side of the legs -Head and shoulders curled up off the floor CUES - Inhale to prepare - Exhale to reach one leg towards you as the other leg reaches away Keep switching taking two switches per breath WATCH POINTS - Ensure pelvis is stable throughout and not “hiking up” - Ensure both sides of the waist remain long -Keep the flexion deep throughout VISUALISATIONS Visualise the two way stretch from a strong centre MODIFICATIONS - Keep the head and shoulders on the floor -Toe tap version PROGRESSIONS - Original version - Reach arms long without grabbing the back of the thighs - Criss cross version -Rolling scissors SMALL EQUIPMENT ADDITION Soft ball or foam roller under sacrum Page 2 ! 0 ! THE BICYCLE PURPOSE Primary – Core control Secondary – Co-ordination SET UP -Lying supine -Legs in table top -Hands behind head with thoracic spine in flexion CUES - Start with legs adducted, then reach one leg into extension at hip, one leg into flexion - Inhale to start to fold back leg through while the other hip starts to extend - Exhale, continue into reach, fully extending both legs - Inhale to repeat starting on other side - Exhale to continue into reach, fully extending both legs - Can be done in reverse direction WATCH POINTS - Keep the thoracic flexion throughout - Keep legs moving along same plane, avoid legs abducting too far VISUALISATIONS Visualise bicycle action legs MODIFICATIONS - Supine, single leg: bring leg to tabletop, extend knee to reach foot to ceiling, lower leg toward floor then bring leg back to tabletop to repeat - Supine, double leg: Extend one leg to ceiling, lower the leg while extending top leg, lower top leg as bottom leg returns to tabletop - Keep head and shoulders on the mat PROGRESSIONS - Arms reaching overhead - Add foot co-ordination with dorsi flex and plantar flex variations SMALL EQUIPMENT - Soft ball under sacrum - Foam roller under sacrum Page 2 ! 1 ! SHOULDER BRIDGE PURPOSE Primary – Strengthen glutes and hamstrings Secondary – Spine articulation and pelvic stability SET UP -Base position in neutral: Feet and legs aligned - Neutral pelvis/ spine and focus on breathing CUES -Exhale to roll through imprint and peel spine off mat - Inhale to extend one leg through tabletop to reach foot to ceiling - Exhale to lower leg to a 45 degree angle, Inhale to lift x 3 - Repeat 3 x lower and lift on other leg - Exhale to widen the sitting bones to roll back down, passing through imprint, then release to neutral WATCH POINTS - Ensure the pelvis stays level and at same height during movement of leg - Keep knees aligned, don't allow knees to fall out and feet to roll -Avoid the pelvis sinking once the leg lifts - Rest weight on upper thoracic spine rather that on cervical - Watch for ribs flaring - Always remove head block before lifting hips higher than head VISUALISATIONS - Helium balloons lifting hip bones (pelvic bones) - Think of sitting bones coming together on way up - Think of sitting bones widening on way down MODIFICATIONS -Peel heel off floor only - Peel foot just off floor only - Bring leg into tabletop only - Bring leg into tabletop, extend knee reaching leg toward ceiling, fold leg back down - Arm float variation PROGRESSIONS -Arms reaching to ceiling, or crossed over chest. - Feet on foam roller SMALL EQUIPMENT - Feet on foam roller - Feet on soft ball - Feet on stability ball and you can add hamstring curls as a progression Page 2 ! 2 ! THE BACK EXTENSION FAMILY Page 2 ! 3 ! THE SWAN PREP PURPOSE Primary- Thoracic mobility in extension Secondary - Scapulae stability SET UP - Lying prone - Arms in a W position by the mat CUES - Exhale to prepare and move the shoulders away from the ears - Inhale to lift the breast bone in to a soft back bend - Exhale to return WATCH POINTS - Ensure the back of the neck is long with “no wrinkles” - Ensure the extension doesn’t go past bottom rib and the emphasis is on lengthening forward as opposed to upward VISUALISATIONS -Think of lengthening the crown of the head away from the sacrum - Think of your shoulder blades sliding in to your back pockets MODIFICATIONS Keep head on block and focus on scapulae stability only PROGRESSIONS - Hover arms above ground - Baby looks for thoracic mobility SMALL EQUIPMENT - Foam roller under outstretched arms - Soft ball under outstretched arms Page 2 ! 4 ! THE SWAN PURPOSE Primary – Spine mobility in extension Secondary – Strengthening of glutes, hamstrings and spine extensors SET UP -Lying prone with hands under shoulders and spine lengthening - Legs abducted and laterally rotated CUES - Inhale to lengthen the crown of the head away from the toes and extend spine to where is comfortable - Exhale to maintain shape, reach arms forward and rock on to lower ribs -Inhale to rock back up to extension - Keep rocking back and forth at least 5-6 times - On the last repetition, place hands back on the floor and control the descent back to the starting position WATCH POINTS - Ensure even spine extension (often more focus on thoracic area) - Avoid hinging from lumbar - Ensure extension is maintained throughout the rock -Keep alignment through cervical spine - Avoid shoulder shrugging or tension - Engage glutes during the leg lift - Avoid flexing the knees VISUALISATIONS -Rocking chair - Banana shape - Visualise lots of space between the ribs and the pelvis - Lengthen the ribs back to the mat on prep version placing the ribs further forward each time MODIFICATIONS -Swan dive prep: Extending spine only, not extending legs. - Pillow under pelvis if pubic bone is hurting - Extend spine at a smaller angle if there is back pain or excessive lordosis - Slow rock version - Rock and catch version PROGRESSIONS Increase repetitions and/or speed SMALL EQUIPMENT - Press down on circle in Swan dive prep - Foam roller or soft ball under hands in Swan dive prep focusing on scapulae stability. Roll them in towards you during extension Page 2 ! 5 ! THE DART PURPOSE Primary - Strengthen and activate back extensors Secondary – Spine lengthening in extension SET UP -Lying prone with the legs either together or hip distance apart - Arms long by the sides CUES - Inhale to lengthen the spine forward in to a dart line as you roll the shoulders away from the ears and the arms long - Exhale to return WATCH POINTS -Ensure there is width across the collarbones - Ensure that the back of the neck is long and there are no “wrinkles” in the back of the neck - Focus on lengthening forward rather than upward VISUALISATIONS Think of your body as a long, dart line MODIFICATIONS Swan prep with hands down PROGRESSIONS -Extend legs off the floor - Reach the arms forward by the ears SMALL EQUIPMENT Light hand weights resting in hands with palms facing upward Page 2 ! 6 ! THE BREAST STROKE PURPOSE Primary – Back extensor strength/activation Secondary – Thoracic mobility in extension SET UP - Lying prone - Arms bent by side - Spine extended CUES - Inhale to prepare - Exhale to reach the arms forward by your ears hovering just above floor - Inhale to take the arms round to the sides, lifting your chest in to a stronger extension - Exhale to return WATCH POINTS - Ensure back of the neck remains long with no wrinkles - Ensure legs remain on the floor - Focus on lengthening forward as opposed to height VISUALISATIONS - Think of actually swimming breast stroke in the pool - Think of lengthening the crown of the head away from the sacrum MODIFICATIONS Reduce the coordination and just reach the arms by the ears and back PROGRESSIONS -Add leg beats - Add swimming legs SMALL EQUIPMENT - Foam roller under hands while legs kick Page 2 ! 7 ! SWIMMING PURPOSE Primary – Lumbar Stability Secondary – Co-ordination SET UP -Lying prone with the arms lengthened overhead - Legs lengthening, neutral pelvis and focus on breathing CUES -Inhale to prepare - Exhale to extend thoracic spine and legs to hover above the ground - Inhale to reach opposite arm and leg slightly higher, switching 5 times - Exhale continue with 5 reaches on exhale - Continue for 30-50 counts, then: Inhale -stay and reach, Exhale -return WATCH POINTS -Ensure the pelvis doesn’t dance around and is stable - Keep the alignment through the cervical spine -don't let the head drop - Look out for shoulder tension (too much tension in upper + mid traps) - Watch for swaying VISUALISATIONS - Visualise the crown of the head reaching away from the toes - Think of stabilizing drinks on the lower back MODIFICATIONS -Prone: Legs only - Prone: Arms only - Prone: Hover arms and legs without contralateral reaches - Decrease speed - Swimming Kneeling variations PROGRESSIONS -Increased speed (10 counts for each breath) - Balance over BOSU or arc barrel or bolster SMALL EQUIPMENT - Balance over BOSU, arc barrel or bolster - Hands on foam roller resting or on soft ball - Legs only with ASIS over bolster Page 2 ! 8 ! SINGLE LEG KICK PURPOSE Primary – Co-ordination and hamstring strength Secondary – Scapulae stability and spinal length SET UP -Lying prone with ASIS off the floor, pubic bone on the floor and elbows under shoulders - Spine lengthened and as neutral as possible - Legs extended in parallel and slightly abducted CUES -Inhale to prepare - Staccato exhale to flex the knee twice, once with the ankle plantar flexed, and on second staccato exhale with the ankle dorsiflexed - Inhale to return to start position - Repeat kicks with other leg WATCH POINTS -Ensure lumbar spine is supported, no sinking or arching - Avoid shrugging or sinking in to shoulders - Ensure leg is flexing with control and the hamstrings are activated (avoid bouncing) - Ensure cervical alignment VISUALISATIONS Visualise the belly of the hamstring contracting as you flex the knee (muscle mapping) MODIFICATIONS -Do in complete prone position with hands under head - Leave out foot co-ordination PROGRESSION -Kneeling version resting on shins instead of thighs - Plank version focusing on pelvic stability SMALL EQUIPMENT Place circle between ankle and ischium to add resistance. When doing this variation do slow contractions as you exhale and keep head on floor resting on hands Page 2 ! 9 ! DOUBLE LEG KICK PURPOSE Primary - Strengthening extensors - erector spinae, glutes, hamstrings Secondary – Spine mobility in extension SET UP -Lying prone with the hands resting on the lower back - Head turned to one side - Legs adducted and lengthening - Neutral pelvis, core connected CUES - Inhale to prepare - Exhale to kick the heels towards the bottom three times keeping the legs together - Inhale to extend legs, reach hands away, and extend spine and legs off the floor - Exhale to turn head to other side, repeat three kicks - Inhale to extend legs, reach hands away, and extend off the floor WATCH POINTS -Keep glutes, and hamstrings softly engaged to avoid excessive anterior tilt of the pelvis - Look for even extension throughout the body - Control pulsing action of legs to avoid bouncing VISUALISATIONS Reach the crown of the head away from the toes during extension MODIFICATIONS -Legs only: practice coordination of legs, resting head on hands - Upper body only: practice coordination of arms and spine - No pulsing of legs PROGRESSIONS -Add arm abduction + lateral rotation and abduction of legs to challenge coordination further - Interlace fingers throughout for an extra shoulder and pec stretch when arms straighten SMALL EQUIPMENT - Circle in between hands or ankles - Theraband in hands – open to a T position when legs extended Page 3 ! 0 ! ROCKING PURPOSE Primary – Spine mobility Secondary – Extensor/posterior chain strength SET UP -Lying prone with knees flexed - Arms reaching back to hold on to feet - Legs slightly abducted CUES - Inhale to press feet into hands and extend spine and hips to lift chest and thighs off the mat - Exhale to maintain shape and rock the weight forward onto the lower ribs initiating the movement from the hip extensors -Inhale to maintain shape and rock the weight back initiating from thoracic extensors - Repeat 5-10 repetitions, then exhale and return to starting position WATCH POINTS -Maintain even extension throughout body - Maintain shape of bow throughout rock - Do not allow the head to drop forwards when rocking onto chest - If hip flexors are too tight watch for most of the extension coming from a hinge point in lumbar spine VISUALISATIONS Rocking chair MODIFICATIONS - Leave out the rocking, only lift into position and lower back to floor - Use band around ankles to help reach in case of limited flexibility - Frog hip extensions or heel squeezes keeping hands under forehead PROGRESSIONS SMALL EQUIPMENT - Band around ankles and hands holding if cannot reach - Circle where feet are hooked out of circle and laterally rotated and hands are holding on Page 3 ! 1 ! THE ROLL UP FAMILY Page 3 ! 2 ! THE ROLL UP PREP PURPOSE Primary – Core control Secondary – Spine mobility in flexion SET UP - Sitting on top of sit bones with the spine lengthened in an “I” position -Arms extended out in front of you or behind thighs CUES - Inhale to prepare - Exhale to tuck the tailbone under to pass through a “J” position in to a “C” position -Inhale to return back to neutral WATCH POINTS - Avoid “slumping” in to position and think of lengthening in the C curve -Keep the shoulders away from the ears and the scapulae stabilised VISUALISATIONS - Think of creating space between the vertebrae as you roll back - Try to roll back to your C shape keeping the same height of the head throughout -Think of balancing a book on your head as you roll back MODIFICATIONS J Shape only and you can keep hands behind thighs PROGRESSIONS - Increase range of motion - Add isometric holds -Add oblique rotations SMALL EQUIPMENT ADDITION Soft ball behind back with isometric holds and rotations ! 3 a Page 3  THE ROLL UP PURPOSE Primary – Spine mobility and articulation Secondary – Core control SET UP Supine with arms overhead, neutral spine, legs extended and ankles dorsiflexed CUES - Inhale to prepare - Exhale to sit on your jeans back pockets and roll down vertebrae by vertebrae until you’re lying flat on your back with your arms reaching overhead - Inhale to reach the arms up towards the ceiling - Exhale to curl up to bring the head between the hands and continue to rip up back to a seated position - Inhale to re-lengthen through the spine WATCH POINTS - Avoid using momentum or ‘speed bumping’ on the way up - Make sure the head and neck are in line with the spine throughout - Pelvis needs to posteriorly tilt so cue sitting bones moving towards the backs of the hells VISUALISATION - Placing the spine down like a string of pearls - Peeling the spine vertebrae by vertebrae off the mat - Spine passes through a ‘C’ curve - Sit on your jeans back pockets as you are rolling back down - Imagine someone is pulling the mat forward out from underneath you as you are rolling back down so as to ensure a posterior pelvic tilt MODIFICATIONS - Half roll back from seated - Use band around feet - Towel or mat folded behind lumbar PROGRESSIONS - Keep arms by the ears throughout - Slow down the pace - Progress to teaser as an option SMALL EQUIPMENT ADDITION - Band around feet as in modification - Hold circle between hands for scapulae awareness - Single leg roll up with circle around foot - Soft ball or circle between knees if doing the modified half roll back if hip flexors feel “grippy” b Page 33 ! THE NECK PULL PREP PURPOSE Primary – Core control Secondary – Spine mobility in flexion SET UP -Sitting tall with hands in front of forehead - Legs bent CUES -Inhale to prepare - Exhale to roll off your sit bones to curve your spine in to a C shape - Inhale to stay - Exhale to deepen your C curve as you fold over your legs - Inhale to re-lengthen your spine from your tail to your head WATCH POINTS -Ensure there is even flexion throughout the spine and it’s not all coming from the neck - Keep the C curve as you roll over your legs - On the final lengthening, make sure to articulate from the tail to the head to axial length VISUALISATIONS -Think of balancing a book on your head as you roll back - Think of trying to remain in the same height as you roll back to your C curve so as to not lose spinal length MODIFICATIONS -Reach arms out in front to reduce load - Soft ball behind back PROGRESSIONS -Full neck pull - Add spine rotations in C curve position and hold for longer SMALL EQUIPMENT - Soft ball behind lower back - Circle in hands for scapular awareness Page 3 ! 4 ! THE NECK PULL PURPOSE Primary – Core control Secondary – Spine articulation SET UP -Sit on top of sitting bones with legs straight and lengthening - Neutral pelvis, spine lengthened, hands behind head, scapulae stabilised, and focus on breathing CUES -Inhale to prepare - Exhale to roll down to the floor articulating a wave through the spine - Inhale to nod chin to chest and start the roll up - Exhale to continue rolling up to fold spine over legs - Inhale to lengthen the spine from tailbone to head to stack back up to the starting position WATCH POINTS - Support head, keep a small gap between chin and chest, and avoid pulling neck - Return to sit on top of sit-bones on forward flexion, keep the C-shape active -Look out for 'blocking' tor angles through spine - Keeps scapulae stabilised to avoid tension VISUALISATIONS Visualise the legs being pulled forward in the opposite direction on the way down MODIFICATIONS - Half version with legs bent: Roll back only as far as stability can be maintained, then roll forward - Hands at forehead, hold back of thighs or reach arms forward on roll up instead of behind head -Keep knees slightly bent PROGRESSIONS Hinge back before rolling down SMALL EQUIPMENT - Instructor can support clients’ ankles. - Band under feet to help during articulation of spine. Page 3 ! 5 ! THE TEASER PURPOSE Primary – Core and hip flexor strength Secondary – Spine articulation SET UP - Supine in neutral - Arms by sides pressing lightly on floor - Focus on breathing and centering CUES - Inhale to prepare - Exhale to curl the head and shoulders off the floor, flexing the thoracic spine and allowing the legs to float up to a ‘V’ position - Inhale to roll back to starting position, remembering to articulate through the spine WATCH POINTS - Maintain lumbar flexion throughout - Make sure to roll through centre of spine - Keep shoulders stabilised and tension free VISUALISATIONS Legs should feel ‘weightless’ as they lift up to the ‘V’ position MODIFICATIONS - Keep both feet on mat - Keep one foot on mat - Legs in tabletop - Hands behind thighs (assisted roll up) - Use band around feet PROGRESSIONS Teaser series 1, 2, 3, 4: (1) Regular Teaser (2) Lower and lift legs (3) Russian twists (4) Keep legs in the air and lower and lift trunk only SMALL EQUIPMENT - Band for assistance - Soft ball under lumbar for modified version - Soft ball in hands and roll along legs Page 3 ! 6 ! THE ROLLING BACK FAMILY Page 3 ! 7 ! ROLLING LIKE A BALL PURPOSE Primary – Core control Secondary – Spine mobility and to increase proprioceptive feedback from the spine SET UP - Sit at the front of the mat - Balancing just back of the sit bones - Spine in flexion - Legs bent in table top with hands on the outside of the legs - Eyes at the knees CUES - Inhale to roll back on to shoulder blades - Exhale to roll back up parking just off sitting bones WATCH POINTS - Ensure that the head doesn’t rest on the mat on the roll back - Keep the distance between the knees and chest the same throughout - Make sure to roll down the center of the spine - Shoulders away from the ears - Keep the eyes down VISUALISATIONS ‘C’ Shape with the spine throughout MODIFICATIONS - If lumbar spine ‘slams’ in to the mat because of lordosis, stick to rocking variation - Roll back with hands on floor for support - Hands go behind the thighs - Fold the mat or use a ball or a pillow for elevated height to assist roll up PROGRESSIONS - Arms reaching along leg without contact - Touch thumbs to shoulders, pinkie fingers to knees, maintain that distance - Add rolling jack knife with legs extending to ceiling - Roll back in to V stretch sit as a variation - Roll back to standing - Roll back to stand and jump - Roll back to pistol squat SMALL EQUIPMENT ADDITION - Soft ball between thighs and belly - Roller between heels and bottom - Hold circle in front of legs Page 3 ! 8 ! OPEN LEG ROCKER PURPOSE Primary – Core control Secondary – Spine mobility in flexion SET UP - Balance just back of the sit bones - Lumbar spine in flexion - Thoracic spine lengthened - Hands holding ankles and legs extended - Sit at the front of the mat! CUES - Inhale to prepare - Exhale to roll back on to the upper back by rolling off the sitting bones. Allow flexion of thoracic spine. - Inhale to roll back to the starting position, lengthening the thoracic spine to help balance WATCH POINTS - Ensure head does not touch the mat - Careful if someone has long legs they may need to flex their knees to roll back with control. - Maintain lumbar flexion throughout - Roll back through the centre of the spine - Keep shoulders and neck tension free VISUALISATIONS MODIFICATIONS - Bend knees during balance return holding the back of the thighs - Rocking only if someone has excessive hyperlordosis - Keep the knees flexed throughout PROGRESSIONS - Hold toes as in original version - Pause at the top in teaser position, let go of legs, then find them again to roll back SMALL EQUIPMENT - Circle between the ankles - Circle around balls of the feet and hands - Soft ball between stomach and thighs Page 3 ! 9 ! THE SEAL PURPOSE Primary – Spine mobility in flexion Secondary – Co-ordination and core control SET UP - Balance just back of the sit-bones, spine in flexion - Arms looped through and hands on the outside of the legs, scapulae stabilised, and focus on breathing - Sit at the front end of the mat! - Eyes down towards knees CUES - Inhale to initiate roll back by rolling off the sitting bones - Exhale to roll back to starting position, balance and 'clap' the feet three times WATCH POINTS - Ensure that the head never touches the mat - only roll onto upper back - Maintain shape throughout - Make sure to roll through centre of spine - Initiate roll back from core VISUALISATIONS Think of a seal! MODIFICATIONS - Leave out the clapping action - Always ensure that there is a clear space behind the client before starting the exercise - Build up the clapping -first one clap, then two, then three PROGRESSIONS - Holding feet - Add claps while resting on upper thoracic SMALL EQUIPMENT Soft ball between abdominals and thighs Page 4 ! 0 ! THE CRAB PURPOSE Primary – Spine mobility in flexion Secondary – Core control SET UP - Balance just back of the sit-bones, spine in flexion and core connected - Lower legs crossed, hands holding feet - Sit at the front end of the mat! CUES - Inhale to initiate roll back by rolling off the sitting bones - Exhale to roll back to starting position WATCH POINTS - Ensure that the head never touches the mat - only roll onto upper back - Maintain shape throughout - Make sure to roll through centre of spine - Initiate roll back from core VISUALISATIONS MODIFICATIONS - Rolling like a ball - Rolling like a ball with hands on floor - Rocking variation if spine is lordotic or too flat PROGRESSIONS Roll back to V stretch sit SMALL EQUIPMENT Soft ball between abdominals and thighs Page 4 ! 1 ! THE SEATED FAMILY Page 4 ! 2 ! SPINE STRETCH FORWARD PURPOSE Primary – Thoracic spine mobility in flexion Secondary – Adductor release SET UP - Legs abducted at a 45 degree angle V stretch - Spine lengthened and upright - Hands resting on thighs CUES - Inhale to prepare and lengthen - Exhale to drop your chin to your chest and sequentially roll down through the spine to a round back - Inhale to stay and breathe in to the back of the ribs - Exhale to stack the spine and roll back up again WATCH POINTS - Uneven flexion throughout the spine - Hinging forward in to adductor stretch without spine articulation - Ribs not being directly stacked over pelvis in the start position VISUALISATIONS - Imagine rolling over a big beach ball - Peel your spine off an imaginary wall one vertebra at a time - Visualise the space between the vertebrae increasing on the roll up MODIFICATIONS - Sitting on a block or cross legged/diamond if hamstrings or hips are tight - Rolling down with back against the wall for proprioceptive feedback PROGRESSIONS - Combine with ‘Saw’ in a flow routine - Combine with ‘Roll Up’ In a flow routine - Add spine lengthening to a flat back at the bottom position to increase adductor stretch SMALL EQUIPMENT ADDITION - Use the circle to press down on as spine flexes forward - Soft ball in front of pelvis and roll it away on roll down Page 4 ! 3 ! THE SPINE TWIST PURPOSE Primary – Thoracic mobility in rotation Secondary – Axial spinal Lengthening in rotation SET UP - Sit on top of sit-bones, spine neutral and lengthened - Arms reaching out to sides with the scapulae stabilised, and focus on breathing CUES - Inhale to prepare - Exhale to lengthen spine and rotate spine to one side - Inhale to return to centre, lengthening further - Exhale to rotate to the other side - Inhale to return to centre WATCH POINTS - Ensure that there is even weight between both sit- bones - Watch out for lateral flexion and rib cage shifting - Maintain length of spine throughout - If shoulders are shrugging, cross the arms over chest VISUALISATIONS - Spiraling candy - Jam jar - Lengthening through the top of ears - Space increasing between the vertebrae - Pubic bone, sternum and nose in one axis MODIFICATIONS - Sitting positions: Legs crossed - Diamond shape legs, kneeling or sit on block/chair - Arms folded in front PROGRESSIONS - Add three reaches on either side - Sit on band, holding with both hands - Turn head in the opposite direction to ribs SMALL EQUIPMENT - Hold circle in front, placing handle against ribs - Sit on block/ box if needed - Sit on Bolster Page 4 ! 4 ! THE SAW PURPOSE Primary – Spine mobility in flexion and rotation Secondary – Hamstring and QL stretch SET UP - Sit upright with legs extended and abducted - Arms reaching out to the sides with spine lengthened. CUES - Inhale to rotate to one side - Exhale to roll down the spine leading from the head and reaching towards the little toe - Inhale to roll back up the spine leading from the tail (stay rotated) - Exhale to rotate back to neutral facing forward position WATCH POINTS - Look for arches as opposed to angles in the spine - Keep weight centered on both sitting bones throughout - Avoid hinging towards leg as opposed to spine articulation - Avoid shoulders shrugging on roll up VISUALISATIONS - Spiraling the body upwards as it rotates - Lengthen in flexion on the way down MODIFICATIONS - Sit cross legged/diamond position or on a block - Decrease range - Arms crossed over chest if there is too much neck and shoulder tension PROGRESSIONS - Add stretch reach at the bottom - Hold light weights in hands - Hold circle between hands SMALL EQUIPMENT - Sit on a roller to ensure pelvis is still throughout - Hold circle between hands - Circle around ball of foot for stretch - Light weights in hands for scapulae awareness - Block to sit on if needed Page 4 ! 5 ! THE HIP TWIST PURPOSE Primary – Oblique and core control Secondary – Hip flexor strengthening SET UP - Balance just back of the sit-bones with legs adducted and knees extended - Lumbar spine in flexion, thoracic spine lengthened. Core connected, hands on floor with arms reaching behind, scapulae stabilized CUES -Inhale to prepare - Exhale to circle both legs round Repeat in the other direction WATCH POINTS - Maintain lumbar flexion and thoracic lengthening throughout - Keep torso as stable as possible - Keep shoulders stabilised and tension free - In supine modified variation keep scapulae on mat - Allow legs to slide to different lengths as they move, to be able to stabilise pelvis against movement of legs VISUALISATIONS -Think of lifting the breastbone throughout - Think of pushing the floor away with hands MODIFICATIONS - Supine variation - Rest on elbows - Turn hands with fingers pointing away - Keep knees slightly flexed PROGRESSIONS Circle the legs in opposite directions SMALL EQUIPMENT - Soft ball under back - Hands on roller Page 4 ! 6 ! THE SIDE LYING FAMILY Page 4 ! 7 ! SIDE LYING LEG LIFTS PURPOSE Primary – Leg/pelvic disassociation Secondary – Abductor strengthening and activation SET UP - Lying on your side with your spine in neutral - Bottom leg bent, top leg extended - Bottom waist lifted and top waist long CUES - Inhale to prepare - Exhale to lift your top leg - Inhale to return WATCH POINTS - Ensure top waist remains lengthened - Ensure bottom waist remains lifted as the leg lifts - Lift the leg from the hip joint, rather than involving the pelvis VISUALISATIONS - Think of freezing water running under your bottom waist and you don’t want to touch the water - Think of lengthening the top of your pelvis away and making your top waist longer MODIFICATIONS Reduce the range of motion PROGRESSIONS - Come up on to elbow - Add circles and figure 8s SMALL EQUIPMENT - Feet looped in circle - Soft ball under waist and lift trunk as well to work obliques in lateral flexion Page 4 ! 8 ! THE SIDE KICK PURPOSE Primary – Leg/Pelvic disassociation Secondary – Pelvic stability SET UP - Side lying with the feet and legs aligned with legs hinged forward - Neutral pelvis, hips and shoulders stacked, pelvic bones stacked CUES - Inhale to prepare - Exhale to abduct top leg to hip height - Inhale to flex top hip to reach leg forward - Exhale to extend top hip to reach leg behind - Repeat 3-5 times. Finish by resting top leg back down WATCH POINTS - Maintain neutral spine and pelvis - watch for movement through lumbar - Keep both sides of the waist long -no dipping through top waist - Keep the knee straight during kick - Maintain shoulder stability and pelvic stability VISUALISATIONS Leg lengthening Think of drink sitting on top hip MODIFICATIONS - Resting head down on bottom arm - Bend bottom knee - Standing option - Block under head with arm reaching forward in front of body PROGRESSIONS - Develope variation: Legs laterally rotated, flex hip and knee to slide foot to knee. Extend knee to reach foot toward ceiling. Dorsi-flex foot and lower leg back down. Can be reversed - Add pulses at the front and back - Big hip opener leg circles SMALL EQUIPMENT -Band around foot - Ankle weights Page 4 ! 9 ! THE CLAM PURPOSE Primary – Glute strengthening Secondary – Hip mobility in external rotation SET UP - Lying on side with legs bent, feet in line with the bottom and pelvic bones stacked, feet heavy on top of each other - Spine lengthened in neutral CUES - Inhale to prepare - Exhale to turn the top leg out keeping the feet heavy on top of each other WATCH POINTS - Ensure pelvic bones remain stacked throughout - Keep the feet heavy on top of each other throughout VISUALISATIONS Think of a cup of tea sitting on top of the side of your pelvic bone that you don’t want to spill as you open your leg. MODIFICATIONS Reduce the range of motion PROGRESSIONS Full clam series SMALL EQUIPMENT ADDITION Band wrapped around shins to increase load Page 5 ! 0 ! DEVELOPE PURPOSE Primary – Hip mobility in external rotation Secondary – Glute strengthening SET UP - Lying on side, with legs extended and hips flexed so that feet are angled at the front corner of the mat - Top leg in external rotation CUES - Inhale to bend the top knee tracing your big toe along your leg - Exhale to extend the leg up towards the ceiling, flex the foot and lower the leg slowly to the start position Do two or 3 slow reps in each direction WATCH POINTS - Keep the pelvic bones stacked throughout - Externally rotate the leg as much as possible - Keep the energy strong through the leg VISUALISATIONS Think of a cup of tea sitting on your top pelvic bone that you don’t want to spill MODIFICATIONS Bend the leg only then extend along the leg so only do the first part of the movement PROGRESSIONS Add an isometric hold at the top SMALL EQUIPMENT ADDITION - Page 5 ! 1 ! HIP OPENER CIRCLES PURPOSE Primary – Hip mobility and flexibility Secondary – Glute strengthening SET UP - Lying on side, with legs extended and hips flexed so that feet are angled at the front corner of the mat CUES -Inhale to take the leg as far in front of you as you can keep your spine in neutral -Exhale to lift the leg up towards the ceiling and then turn to parallel as you lower it down to the start position Repeat 2 or 3 circles in each direction. WATCH POINTS - Keep the pelvic bones stacked throughout - Focus on slow controlled movement, with strong energy in the leg throughout VISUALISATIONS Think of a cup of tea sitting on your top pelvic bone that you don’t want to spill MODIFICATIONS Reduce the range of motion PROGRESSIONS Increase the speed SMALL EQUIPMENT ADDITION - Page 5 ! 2 ! SIDE KICK KNEELING PURPOSE Primary – Leg/pelvic disassociation Secondary – Strengthening hip abductors SET UP - Reach one leg out to side and lean onto supporting hand and float leg off floor - Opposite hand in front of forehead - Pelvis neutral, scapulae stabilized and stabilizing arm slightly externally rotated CUES - Inhale to flex hip and reach the leg forward - Exhale to extend hip and reach the leg back - Repeat 5-10 repetitions on either side WATCH POINTS - Maintain neutral spine and pelvis; watch out for spine flexion and extension - Watch for pelvic anterior/posterior tilts - Stabilise shoulders to avoid sinking - Keep head and cervical spine aligned - Lengthen the spine throughout VISUALISATIONS - Visualise the supporting arm spiraling outward with the scapula wrapping underneath the armpit - Think of pushing your pelvis forward and keeping your leg in line with your trunk as if you were in between two sheets of glass or flat in a toaster - Think of the leg getting longer as it moves and creating a bit of traction in the hip joint - As the leg flexes forward think of sticking the bottom out and as the leg extends back think of imprinting MODIFICATIONS - Side lying side kick on floor - Leg lifts only without flexion/extension - Block under hand for added height PROGRESSIONS - Add pulses in flexion - Lift leg higher - Add circles SMALL EQUIPMENT - Block under hand - Band around foot in side lying modified version Page 5 ! 3 ! THE ROLL OVER FAMILY Page 5 ! 4 ! THE ROLL OVER PREP PURPOSE Primary - Core control Secondary - Lumbar mobility in flexion SET UP - Supine in imprint - Legs in the air with ankles crossed and knees bent - Arms long by the sides, pressing in to the ground CUES - Inhale to prepare - Exhale to lift the tailbone off the floor sending the legs up and over slightly - Inhale to return WATCH POINTS - Ensure neck and shoulders remain open and relaxed - Ensure slow, controlled movement with no momentum MODIFICATIONS - If unable to lift the tailbone off the floor, place a pillow or soft ball under sacrum - Hold something heavy behind PROGRESSIONS - Roll over prep in circles - Progress to full roll over or jackknife SMALL EQUIPMENT Soft ball under sacrum Page 5 ! 5 ! THE ROLL OVER PURPOSE Primary – Spine mobility in flexion Secondary – Core control SET UP - Supine in neutral - Legs extended on floor and adducted - Arms pressed down on the mat with neck relaxed CUES - Inhale to prepare - Exhale to float the legs off the floor and send the legs over the face until you’re resting on bra strap - Inhale to abduct the legs to shoulder width and flex the feet - Exhale to sequentially roll down through the spine adducting the legs as you go back to starting position - After 3 or 4 repetitions repeat with legs doing reverse sequence WATCH POINTS - Avoid using momentum or ‘speed bumping’ through - Ensure weight is resting on thoracic spine in flexion rather than on cervical - Keep the head and shoulders on floor throughout - Avoid folding legs too close to chest as you roll over VISUALISATIONS - Trace the legs along the ceiling as you roll over - Roll down slowly through the spine like you’re placing a string of pearls on the mat MODIFICATIONS -Table top position with ankles crossed and only peeling off lumbar (good for lordotic spines) - Legs start at a 45 degree angle rather than from floor - Roll over with pillow or soft ball under pelvis - Roll over holding something heavy overhead to engage lattissimus dorsi and ease articulation PROGRESSIONS - Circle between ankles - Open the angle between the legs and the chest - Lift the arms to the ceiling - Combine with teaser as a flow sequence SMALL EQUIPMENT ADDITION - Soft ball under sacrum - Roller under sacrum - Circle between ankles Page 5 ! 6 ! THE JACKKNIFE PURPOSE Primary – Spine articulation Secondary – Core control SET UP - Supine in neutral, legs extended along floor - Feet and legs adducted and aligned, neutral pelvis/ spine and core engaged CUES - Inhale to float legs off the floor and roll spine off mat until resting on upper thoracic - Exhale to extend hips, reaching feet toward ceiling - Inhale to hold and reach - Exhale to roll back down sequentially through spine and carefully return legs to floor WATCH POINTS - Ensure weight is resting on thoracic spine rather than on cervical - Watch for doming of abdominals - Keep head and shoulders on floor throughout and look out for unnecessary tension - Always remove head block before lifting hips higher than head - Keep the legs reaching to the ceiling on the roll down, avoid legs collapsing to chest VISUALISATIONS - Lengthening the legs to the ceiling - Think of pressing the back of the head in to the floor on way down MODIFICATIONS - Roll over prep to prepare for full exercise - Start with legs in tabletop, extend on diagonal. Complete exercise, returning legs to diagonal position rather than to mat - Roll over with soft ball or bolster under pelvis - Do holding something heavy overhead PROGRESSIONS Arms reaching overhead or to the ceiling SMALL EQUIPMENT - Soft ball, foam roller or bolster under sacrum - Hold heavy dumbbell overhead Page 5 ! 7 ! THE CORKSCREW PURPOSE Primary – Core control Secondary – Spine mobility in flexion SET UP - Supine in neutral, legs extended along floor - Arms extended, pressing down on the mat lightly CUES - Inhale to prepare - Exhale to deepen core connection to lift legs off the floor, rolling the spine off the mat until resting on upper thoracic spine - Inhale to send legs slightly to one side - Exhale to roll down that side of the spine drawing a horseshoe shape to roll up the other side of the spine back to centre - Inhale to repeat by sending the legs slightly to the other side WATCH POINTS - On initial lift, ensure lower back does not arch - Ensure the weight in roll over position is on thoracic spine rather than cervical - Keep head and shoulders on floor throughout - Avoid swing or momentum on roll over - Pelvis should remain quite central without shifting or twisting to one side excessively - Keep a consistent space between thighs and chest VISUALISATIONS - Horse shoe or ‘U’ pattern - Rolling up and down the sides of the spine like train tracks MODIFICATIONS - Foam roller, bolster or soft ball under pelvis (good for lordotic clients or those with short legs) - Hold something heavy behind you like someone’s ankles or a heavy dumbbell or furniture - Roll over prep PROGRESSIONS - Slow down the exercise - On way down keep legs at a more jackknife position - Arms reaching up to the ceiling throughout - In between each corkscrew, roll up to a teaser hold position SMALL EQUIPMENT - Circle between ankles - Soft ball under pelvis - Foam roller or bolster under pelvis Page 5 ! 8 ! THE BOOMERANG PURPOSE Primary – Core control and co-ordination Secondary – Spine mobility SET UP - Sit on top of sit-bone with legs straight, laterally rotated, and ankles crossed - Neutral pelvis, spine flexed forward - Arms reaching forward CUES - Inhale to prepare - Exhale to maintain shape of body and roll onto thoracic taking the arms overhead - Inhale to abduct and adduct legs crossing ankles with other leg on top - Exhale to maintain shape and roll up to balance in V- position - Inhale to circle arms out to the side and behind - Exhale to flex spine further to initiate movement to rest legs on floor - Inhale to circle arms forward to starting position WATCH POINTS - Ensure weight is resting on thoracic spine rather that on cervical - Watch for doming of abdominals - Keep the core control throughout VISUALISATIONS Think of keep the distance between thighs and chest the same throughout MODIFICATIONS - Bend knees slightly in V-position - Hands on the floor at the start and during the roll over - Break down the movement - Use exercises such as teaser, roll over, open leg rocker to prepare for this exercise PROGRESSIONS Add criss cross legs at the roll over position and at the V position SMALL EQUIPMENT Circle between ankles Page 5 ! 9 ! CONTROL BALANCE PURPOSE Primary – Balance and core control Secondary – Spine mobility in flexion SET UP - Supine in neutral - Legs adducted and extended on the floor - Arms by the sides CUES - Inhale to prepare - Exhale to lift the legs toward body, sequentially roll spine off mat until resting on upper thoracic, legs parallel to mat - Inhale to reach arms overhead slowly one at a time - Exhale to reach one leg down towards the hands, if possible grasp ankle, and reach the other leg towards the ceiling - Inhale to switch legs in mid air - Repeat 5-10 times before reaching both legs back to ceiling, then articulate spine back to mat and into the starting position WATCH POINTS - Sequential articulation of spine - Ensure weight is resting on thoracic spine rather than on cervical - Keep head and shoulders on floor throughout - Always remove head block before lifting hips higher than head VISUALISATIONS Candle but with spine flexed. The aim is to get the leg as vertical as possible while still maintaining flexion of the spine MODIFICATIONS - Practice getting in to and out of the position only - Lower and lift one leg at a time omitting mid air switch - Place hands behind back for support - Keep arms on mat by the sides - Hold something heavy overhead PROGRESSIONS Lift and hold both legs up to the ceiling with arms overhead SMALL EQUIPMENT Hold roller overhead Page 6 ! 0 ! THE PLANK FAMILY Page 6 ! 1 ! THE LEG PULL FRONT PURPOSE Primary – Core and upper body strength Secondary – Pelvic stability and spinal lengthening SET UP - On all fours with the wrists under shoulders - Knees below hips - Neutral spine, core connected, scapulae stabilised and focus on breathing CUES - To start: Step one foot back, stabilise pelvis, then step other foot back to join - Exhale to extend the hip to reach one leg off the floor keeping foot flexed - Inhale to point the foot - Exhale to flex the foot - Inhale to return the foot to the floor - Repeat with the other leg up to 3 times on either side WATCH POINTS - Ensure lumbar spine is supported - no sinking - Keep the alignment through the cervical spine - Look out for shoulder tension (too much tension in upper + mid traps) - Keep the body at the same level throughout - Ensure pelvic stability during leg lifts - Watch for leaning or shifting of ribs or pelvis during leg lifts VISUALISATIONS - Think of a drink sitting on the back of the neck - Lengthen the crown of the head away from the heels - Think of a tray of drinks on your back MODIFICATIONS - Practice moving in and out of starting position - Elbow version, resting on pubic bone / knees / toes - Prep on all fours lifting knees slightly off floor PROGRESSIONS - Repeat three times with same leg instead of alternating for endurance (or more!) - Isometric holds with one leg up SMALL EQUIPMENT - Hands on the roller for instability - Feet on the stability ball Page 6 ! 2 ! THE LEG PULL BACK PURPOSE Primary – Upper body strength and chest opener Secondary – Pelvic stability and spine alignment SET UP - Sitting upright with legs extended - Hands point to direction of comfort with elbows extended - Scapulae stabilised, and focus on breathing CUES - To start: Engage glutes and extend hips to lift pelvis on exhale - Inhale to flex hip to bring leg through tabletop, extend knee to reach foot toward ceiling - Exhale to lower straight leg toward floor - Repeat lift and lower phase 3 times, then change to other leg WATCH POINTS - Shoulders directly stacked over hands - Keep the pelvis level - Make sure elbows are straight and aligned - Engage quads and hamstrings to support knees - Stabilise scapulae to avoid sinking from shoulders VISUALISATIONS Helium balloons lifting hip bones and keeping them there MODIFICATIONS - Do exercise without the leg, just lift and lower pelvis - Do with flexed supporting knee (Especially if someone has discomfort in the back of the knee when it’s straight and loaded) - Shoulder bridge can be offered as an alternative for those with wrist or shoulder discomfort Hands can be angled sideways or back for more comfort PROGRESSIONS - Original version: Straight leg lift and lower - Alternating leg on each repetition to challenge pelvic stability and coordination SMALL EQUIPMENT Hands on the roller for more height and instability Page 6 ! 3 ! THE SIDE BEND PURPOSE Primary – Mobilise the spine in lateral flexion Secondary – Shoulder stability and core control SET UP - Sitting on one hip with the knees and hips flexed, top knee pointing to ceiling - Hand on the floor in line with the feet with arm in slight external rotation - Scapulae stabilised, and focus on breathing CUES - Inhale to prepare - Exhale to lift the hips off the floor, extending and adducting the legs, reaching the top arm overhead, as you bring the body toward a straight line in the frontal plane - Inhale to return the hip to the floor, and the arm by the side - Repeat on other side WATCH POINTS - Ensure the scapulae stay stabilised, avoid sinking into the shoulder - Make sure the cervical is aligned - look out for ribs flaring - Avoid rotation of the spine and pelvis - Ensure the movement is two dimensional with no forward flexion of the spine or hips going back - Watch for spacing between the hands and feet; if hands are too close to feet, the participant will struggle to remain in the frontal plane VISUALISATIONS - Imagine you’re in a toaster and you don’t want your bottom or head to get burnt - Imagine you’re In between two sheets of glass - Spiral your supporting arm outward to ensure scapula stability - Think of wrapping your shoulder blade underneath your armpit MODIFICATIONS - Rest on elbow if wrists are a problem - Knees down PROGRESSIONS - Start with feet closer to the body to increase lateral flexion and challenge balance and stability - Lift and lower for several repetitions without resting on the mat - Add rotation (Threading the needle) - Add rotation and leg lift SMALL EQUIPMENT - Side bend over stability ball for stretch or with feet against a wall as a progression (such as short box reformer side bends) Page 6 ! 4 ! THE PUSH UP PURPOSE Primary – Spine alignment under load Secondary – Upper body strength SET UP Standing with the feet and legs aligned, neutral pelvis and spine CUES - Inhale to roll down, articulating the spine from top to bottom - Exhale keeping the legs straight walk out into plank position keeping hips steady - Inhale to flex elbows to lower body toward floor - Exhale to extend elbows to push up - Repeat push up 3-5 times - Inhale keeping the legs straight walk back in - Exhale to roll back to standing, articulating the spine from bottom to top WATCH POINTS - Ensure pelvis and spine stay neutral during push up - Keep the alignment through the cervical spine - don't let the head drop - Look out for shoulder tension, keep scapulae stabilised throughout - Keep the movement flowing - Avoid swinging the hips side to side during walkouts VISUALISATIONS - Think of a drink sitting on the back of the neck to keep head and neck alignment - Think of keeping the breastbone lifted as you bend the arms - Lengthen the crown of the head away from the feet - If lumbar spine is arching think of imprinting the lower back along the ceiling MODIFICATIONS - Push up from box position or 3/4 plank - Leave out the roll up and roll down if people have trouble getting up and down easily - Widen hand stance to widen base of support PROGRESSIONS - Keep one foot off the floor during push up - Add balance/rise after roll up - Elbows pointing back to emphasize triceps - Hands in diamond shape to emphasize pecs - Clock push ups SMALL EQUIPMENT - Roller under hands to challenge scapulae stability - Band behind upper back and under arm pits to add resistance on way up Page 6 ! 5 ! LESSON PLANS Page 6 ! 6 ! PRE-REQUISITES FOR EXERCISES Hundred - Finding Neutral/Imprint spine - Curl up The Roll Up - Assisted roll up - Half roll back Rolling like a ball - Rocking off/on the sit bones The Roll Over - Roll over prep with ankles crossed The Corkscrew - The Roll over The Jackknife - The Roll over The Teaser - The Roll Up The Swan Dive - The swan dive prep Page 6 ! 7 ! The Neck Pull - The Roll Up The Saw - Spine Stretch Forward - Spine Twist Scissors and Bicycle - Scissors and Bicycle with hips on floor The Leg Pull Front - Plank The Leg Pull Back - Back plank Side Kick Kneeling - Side kick on the side Page 6 ! 8 ! SAMPLE LESSON PLANS FOR PILATES MATWORK 1. Beginner class no props Warm up - Breathing supine (lateral thoracic) - Pelvic tilts - Knee openers - Knee openers with opposite arm - Toe taps - Side lying book openers Main phase - Curl up - Diagonal curl ups - Hundred - One leg circle - Assisted Roll Up - Roll Up - Spine twist - Rolling like a ball Abdominal series - One leg stretch - Criss Cross - Double leg stretch - Scissors - Side lying leg lifts, side kick and circles - Swan dive prep - Dart - Swimming prone legs only - Swimming prone legs and arms - Childs pose - Other side of side lying series - Push up Page 6 ! 9 ! Closing phase - Standing tall and lengthening - Heel raises testing balance - Standing on one leg with eyes closed - Standing side bends 2. Intermediate class no props Warm up - Standing spine lengthening - Spine roll downs - Arm circles with heel raises - Swings - Swings and balance - Chair squats Main phase - Push up - Plank hold - Childs pose - Half roll back in to roll up - Neck pull - Curl up - Diagonal curl up - One leg circle - One leg stretch - Criss cross - Rolling jackknife - Side bends - Roll over - Shoulder bridge - Other side of side bends - Swan dive prep - Full swan dive 1,2,3,4 - Childs pose - Leg pull front - Full teaser 1,2,3,4 - Rolling like a ball to standing Page 7 ! 0 ! Closing phase - Standing twists - Balance with eyes closed - Heel raises and spinal lengthening 3. Mixed level Soft ball class Warm up - Supine with ball behind head doing gentle head rotations - Pelvic tilts with ball under sacrum - 90 degree leg lifts with ball under sacrum - Toe taps with ball under sacrum Main phase - Curl up with ball between knees - Diagonal curl up with ball between knees - Hundred with ball between knees or ankles if legs straight - Half roll back hold with ball behind back - Half roll back hold with twists with ball being back - Curl up with ball behind bra strap - Diagonal circle curl up with ball behind bra strap - Side lying breathing with ball under waist - Side oblique lifts with leg lifts (ball under waist) - One leg stretch with ball under sacrum - Double leg stretch with ball under sacrum - Scissors with ball under sacrum - Roll over prep - Shoulder bridge series with ball under feet - Repeat other side of side lying series - Swan with ball under hands rolling towards you - Swimming legs continuous keeping hands on ball - Childs pose - Swimming kneeling with ball stable resting on the lower back - Push up - Standing squats with ball between the knees - Balance squats with ball between the knees Closing phase - Standing side bends holding ball - Spine roll downs with ball between inner thighs Page 7 ! 1 ! - Balance - Spinal lengthening 4. Mixed level Foam Roller class Warm up - Lying on Roller focusing on spine awareness - Shoulder rolls hands holding shoulders (elbows circling) - Full arm circles - Leg lifts to table top - Toe taps - Curl ups with hands together towards knees - Roll up Main phase - Come off the Roller and lay supine noticing how awake the back of the body feels - Shoulder bridge with Roller under feet - Single leg shoulder bridge with Roller under feet - One leg circle with Roller under sacrum - Scissors with Roller under sacrum - Double leg raises with Roller under sacrum - Hip flexor stretch - Roll over - One leg stretch with hands holding Roller moving it back overhead as you reach one leg away - Double leg stretch with hands holding Roller moving it ba