Manual Pilates Ingles

BALANCED BODY UNIVERSITY

Pilates Reformer A Detailed Guide for Practicing PilatesMANUAL

Table of Contents

Published by:Balanced Body University8220 Ferguson Ave.Sacramento, CA 95828 USA

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1st EditionCopyright © 2008 by Balanced Body University

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Printed in the United States of America

Pilates Reformer Manualby Nora St. John

Welcome! 1What is Pilates? 2Pilates Principles 4Introduction to the Reformer 5Pilates Movement Principles 9

EXERCISESFootwork 20Single Leg Footwork 22Footwork on Footplate 24Jumping on Footplate 26Roll Down 28Supine Arm Work 30The Hundred 32Coordination 34Pelvic Lift 36Semi Circle 38Kneeling Abdominals 40Feet in Straps 44Short Spine Massage 48Stomach Massage 50Knee Stretch 52Long Box Armwork – Pulling Straps I, II 56Long Box Armwork – Overhead Press, Swan 58Short Box Abdominals 60 Oblique Abdominals 62 Advanced Abdominals 66 Mermaid 68 Climb a Tree 70Long Box Breaststroke 72 Double Leg Kick 74 Swan 75 Back Stroke 76 Teaser 77Elephant 78Long Stretch 80Up Stretch 82

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Table of Contents

Arm Work – Facing Straps 84 Facing Footbar 88Rowing Front 1 - Sitting Tall 90 Front 2 - Bending Down 92Rowing Back 1 - Round Back 94 Back 2 - Flat Back 96Chest Expansion & Kneeling Arm Circles 98Thigh Stretch 100Kneeling Side Arms 102Standing/Side Splits 106Splits 108Lunges 110Side Stretch/Mermaid 112Cleopatra 113Reverse Abdominals 114Tendon Stretch 116Long Back Stretch (Slide) 118Snake 120Twist 121Control Front 122Control Back 123Star/Side Support 124

REfoRmER SEquEnCES

Beginning Level 126Intermediate Level 134Standing Platform (Jump Board) Sequences 143Advanced Level 146

16Balanced Body University Reformer Manual©2007-2008 Balanced Body Inc. All rights reserved. May not be reproduced in whole or in part.

mat. Hollow the abdominals, slide the shoulder blades down the back and the hands along the floor to come up into back extension. Keep the head in line with the spine by imagining you are watching a marble roll away from you as you lift the torso up.Used for: Increasing thoracic extension.

Scapular Stability and MobilityThe shoulder area is one of the most anatomically complex areas of the body and one that is prone to injury and dysfunction. Learning to work with this area successfully can make a tremendous difference in how you look, feel and perform. As you progress into more advanced Pilates exercises on the mat and the apparatus, good shoulder functioning is essential for success.

The shoulder consists of 3 primary bones: the clavicle, scapula and humerus, and 3 primary joints, the sternoclavicular, acromioclavicular and glenohumeral joints. In humans the shoulder is designed for maximum mobility so we can get our arms over our heads and hang from our hands. This mobility creates challenges in circumstances where stability is required for the safety of the joints, as when we are lifting heavy weight over our head or reaching behind us to pick up something. The stability of the joints is created primarily by the muscles that support them.

The muscles of the shoulder play three key roles: Glenohumeral stability and mobility, muscles that move the scapula and muscles that move the humerus.

• Glenohumeral stability and support muscles: The rotator cuff including the subscapularis, supraspinatus, infraspinatus and teres minor.

• Muscles that move the scapula: Rhomboids, serratus anterior, trapezius.

• Muscles that move the humerus: Pectoralis major, deltoids, latissimus dorsi, teres major.

In order to optimize efficient functioning in this area, it is important to do three things. The first is to establish stability of the glenohumeral joint by strengthening the rotator cuff. The second is to establish full range of motion in the scapula as it slides over the ribs and the third is to improve the stability of the scapula. All of these may happen simultaneously or they may proceed in stages.

Good scapular mobility is characterized by scapular movement that coordinates smoothly with the motions of the spine and the humerus. Exercises for scapular mobility include Telescope

Arms, Pinwheel and Angels in the Snow. many shoulder issues occur because the scapula stops moving normally and creates pain around and underneath the shoulder blade. Returning full range of motion to the scapula can decrease many painful conditions in this area.

To test your scapular stability, start on all fours and lift one arm off the floor. Both scapulae should stay in place if you have good scapular stability. To increase the challenge, perform a push up and see if the scapula stay in place during the entire motion.

Exercises for strengthening the rotator cuffRotator cuff strength is essential for good shoulder function because the rotator cuff holds the humerus in the glenoid fossa and adjusts the humeral motion in the joint. The rotator cuff is more of an endurance muscle group than a strength muscle group, so training in this area should focus on light resistance and high reps.

Rotator Cuff Strengthening

Internal rotation: Attach a resistance band around a door knob or the upright of the Trapeze Table. Stand so that the band is held in the hand closest to the table. Bend the elbow and place a folded towel between the elbow and the side of the torso. Pull the band across the body by keeping the upper arm in place and moving the humerus into internal rotation.

External rotation: Attach a resistance band around a door knob or the upright of the Trapeze Table. Stand so that the band is held in the hand farthest from the table. Bend the elbow and place a folded towel between the elbow and the side of the torso. Pull the band away from the body by keeping the upper arm in place and moving the humerus into external rotation.

Exercises for improving scapular and glenohumeral mobilityTelescope Arms

Exercise sequence: Lie on the side with both arms extended in front of the chest. Glide the top arm forward over the bottom arm allowing the torso to rotate forward. Rotate the torso to the back and slide the top arm back up the bottom arm until the arm slides all the way over the torso and opens to the back. If the head is uncomfortable in this position, use a pillow or towel to pad the head.Imagery and Cueing: move as smoothly as possible through the full range of motion and coordinate the rotation of the hips, torso and head.Used for: Improving the mobility of the scapula and coordinating the movements of the spine, shoulder, arm and head.

Pilates Movement Principles


Arm Work FAcIng FooTbAr

Springs: B to RB Footbar: no bar Straps: Regular straps

Box: Short or none. Prerequisite: Ability to sit comfortably.

Starting Position

Sit or kneel in one of the positions listed below facing the footbar with the torso lined up over the sit bones and the straps or handles in the hands.

Sitting Positions (see Arm Work – facing Straps for photos)

Sitting (Level 1)Sitting on the short box. •Sitting on the carriage, cross-legged.•Sitting on the carriage with the legs straight out in front. •Kneeling with the hips on the heels.•

Kneeling (Level 2)

Kneeling with the hips over the knees. •

Movement Sequence

Exhale• – Engage the abdominals and press the straps forward.

Inhale• – Return the arms to the starting position with control.

Arm Work Variations

Serve a Tray: Sit facing the footbar with straps in hands, the elbows bent and the palms facing up toward the ceiling. Reach forward until the elbows are straight and the arms are level with the center of the chest. open the arms out to the sides with the palms up. Bring the arms back in front of the chest, bend the elbows and return to the starting position.

Hug a Tree: Sit facing the footbar with straps in hands and the arms out to the sides with the palms facing each other. Keep the elbows soft and the arms slightly round and bring the fingertips towards each other. open the arms to return to the starting position.

Salute: Sit facing the footbar with straps in hands, the palms facing away from the body and the elbows bent. The fingertips are level with the forehead. Press the straps forward and up on a diagonal. Bend the elbows to return to the starting position.

Twist Front (Punching): Sit facing the footbar with one strap in each hand, rotate the torso and push one strap forward. Rotate to the other side and push the other strap forward. Alternate arms, focusing on the rotation of the torso.

1 Serve a Tray – Starting Position

2 reach the arms forward with the palms up

3 open the arms out to the side

89

Beginning to Intermediate • 4-10 Reps

2 bring the hands toward the midline

1 Hug a Tree – Starting Position

1 Salutes – Starting Position – back of hands at the forehead, elbows bent

2 Press the hands out at an angle

1 Twist Front (Punching) – Starting Position

2 Press the right strap forward as you rotate to the left

Cueing and Imagery

Engage the abdominals before moving the arms.•Exhale and pull the abdominals in, then move the arms. -

Sit up straight.•Imagine you are carrying a large package on your head. -

Keep chest open, shoulders away from ears and eyes •looking straight ahead.

Roll shoulders back, slide your shoulders down your back, -focus your eyes directly in front of you.

Keep wrists straight. •Curl wrists forward to start. -

Purpose

Strengthen arm and shoulder muscles, including brachialis, •biceps, triceps, pectoralis major, latissimus dorsi, rotator cuff and deltoid

Strengthen scapular stabilizers, including the serratus •anterior, trapezius and rhomboids

Increase torso stabilization•Improve sitting posture•

Precautions

For shoulder, arm and wrist injuries – Check to see whether handles or straps are more comfortable to hold. Keep wrists straight. Keep arms below 90 degrees of flexion or abduction. For low back injuries – Choose the most comfortable sitting position for the back.


reverse Abdominals Super Advanced • 10 Reps

Springs: B to 3R Bar: none Straps: Regular Prerequisites: mat Double Leg Stretch and Double Straight Leg Stretch, Reformer Kneeling Abdominals, Excellent lumbar stability

Advanced exercises: The following exercises are all either advanced or super advanced and strengthen the entire body. They are challenging and should only be attempted by an advanced practitioner.

Starting position

Lie supine on the carriage with the hips against the shoulder rests and the straps around the knees with the knees bent. The head is supported with the hands and the elbows are open just to the edge of your peripheral vision. The spine is in the position of maximum spinal stability which is imprinted or supported neutral if you are a beginner and neutral for a very advanced student.

Movement Sequence

Exhale• – maintaining the position of the back, hollow out the abdominals and pull the knees in toward the chest. Keep the elbows wide.

Inhale• – Return to the starting position without changing the position of the back.

Oblique Variations

Elbow to Knee: Rotate the torso to the right as you pull the knees in to the chest. Repeat 4 – 8 times on each side, then switch or switch on each repetition. Hand to Opposite Hip: To make it easier, reach one hand across to the opposite knee, rather than keeping both hands behind the head.

Cueing and Imagery

Engage abdominals before moving the legs.• Draw the hip bones together and stabilize the back before -pulling the straps.

Do not move the back as the legs come in.•for low back safety, use an imprinted spine or supported •neutral position.

The low back cannot move as the legs release. -

Keep the shoulders down and the chest open.• Keep the elbows wide and a light touch on the back of the -head for support.

1 oblique Variation 2 – reach one hand toward the opposite hip

1 oblique Variation 1 – Hands behind the torso, rotate to one side, knees bent

2 Draw the knees in toward the chest

1 reverse Abdominals – Starting Position – Hands behind the head, knees at 90 degrees

Purpose

Strengthen abdominals•Strengthen iliopsoas and hip flexors•Balance abdominal and iliopsoas engagement•

Precautions

For neck and shoulder injuries – Keep the hands behind the head.Avoid with osteoporosis, active lumbar disc injuries, sciatica and hip flexor injuries.

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Manual Pilates Ingles

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