Polestar Pilates Movement

What are the exercises to program for hundred test results?

Breathing: Placing hands on sides of rib cage and breathe into your hands to expand them, exhale for them to close in. TT: Breathing Mermaid on all apparatuses Axial Elongation Core Control in Spine Flexion: M: Chest Lift, Assisted Roll Up, Roll Up, Hundred, Rollover, Standing Roll Down, Rolling & Seal, Single Leg Stretch, Criss Cross, Corkscrew, Double Leg Stretch R: Roll Down Series, Supine Abdominal Series, Knee Stretch (Rounded Back), Reverse Abdominals (Rounded Back), Short Spine Massage, Long Spine Massage, Elephant, Jack Rabbit, Short Box Series (Climb a Tree, Round Back), Stomach Massage, Backstroke, Teaser, Upstretch, Knee Stretch (Knees off) TT: Roll Down Series, Seated Push Thru Front, Teaser, Kneeling Cat, Tendon Stretch/Gymnast, Tower, Monkey, Short Spine C: HS 1, 2, 3, Kneeling Cat, Reverse Swan + Teaser, Tendon Stretch, Teaser from Floor SC: Rolldown Reach LB: Short Box Series (Climb a Tree, Round Back) Thoracic Flexion: M: Chest Lift, Spine Stretch Forward, Single + Double Leg Stretch, Single + Double Straight Leg Stretch, Criss Cross TT: Teaser, Seated Push Through, Reverse Push Through, Monkey R: Supine Arms (Chest Lift/Hundred Prep), Supine Abdominal Series, Backstroke, Tendon Stretch C: Hamstring I, III, Tendon Stretch Lumbar Flexion: M: Bridging, Assisted Roll Up, Roll Over, Rolling Like a Ball, Open Leg Rocker R: Roll Down, Short Spine, Long Spine TT: Roll Down, Short Spine, Kneeling Cat, Monkey, Tower C: Reverse Swan, Hamstring I, II, III, Kneeling Cat, Tendon Stretch SC: Roll Over, Bridging

Who did Joseph Pilates marry?

Clara

What was pilates originally called?

Contrology

Pilates Method Alliance goals & benefits of pilates

Coordination, strength, mobility, efficient movement, flowing movement, mental & spiritual rejuvenation, self-awareness, self-confidence, restoration of natural animal movement, integration of mind-body-spirit, sense of well-being, enhanced quality of life.

Side Arm Twist

Equipment: Chair 1B on 3 Exercise: Sit down on chair with your back to the pedal. Palms width behind you. Lift legs into tabletop. Extend legs (if possible) in teaser position. Reach both arms forward, palms face in. INHALE, reach your right arm up and over the handle, rotating your torso to the right. Rotate your head as well. Lower your hand until it can reach the pedal. Place your hand onto the pedal, with your fingers facing back. EXHALE, roll off your sit bones in a round back roll down. The pedal will lower down as a result of your spine flexion. INHALE to control the pedal up to the starting position. Benefits: Improves Core Control, Oblique Abs, Shoulder Girdle Org, Spine flexion & rotation. Planes of Movement: Frontal/Coronal, Sagittal, Transverse Program Design: Seated Upper/Lower Extremity FA: Long Sit, Hundred, Roll Up, Side Lift, Goal Post

Kneeling Cat/Hamstring II

Equipment: Chair, 1 Heavy Spring High Exercise: For HS II: Stand behind chair, feet hip width apart, spine flexed, reach hands for pedals. For Kneeling Cat: High kneeling on top of chair, knees near front edge. Inhale, stand tall on knees. Exhale, roll down and reach your hands to pedal. Hands shoulder-width apart on the pedal. Pause & inhale into your back. Exhale, continue to press down while keeping a C-Curve in your spine and hips over knees as much as posiible. Inhale, into your back on the bottom. Exhale, curl your tailbone underneath you to initiate the roll up. Repeat 4-6x, before rolling up completely. Benefits: Hip Extension, Upper Extremity Strength, Balance, Core Control in Spine Flexion, Strengthens & Stretches Back Muscles, Hip Extensors (Glutes + Hamstrings), Improves C-Curve, Axial Length, Strengthens spine extensors. Program Design: Inverted Planes of Movement: Sagittal FA: Long Sit, Roll Up, Hundred, Push Up

Achilles Stretch

Equipment: Chair, 1 heavy or 2 light springs Exercise: Stand facing the chair, hands holding handles or top of chair, ball of one foot on pedal. Place space b/w patella & tibial tuberosity against edge of chair. Opposite foot on floor or platform. Exhale to push down on the pedal, plantar flexing the ankle. Inhale to return to the starting position by dorsiflexing the ankle. Benefits: Stretching Achilles, Improves Ankle (Strength, Mobility, Stability) Program Design: Standing Planes of Movement: Sagittal FA: Half Squat, Full Squat, Heel Raises

Standing Leg Pump Side

Equipment: Chair, 1 heavy or 2 light springs on high notch. Exercise: Stand sideways to the chair with your feet in line with the base. Position your standing leg in line with the lowest pedal position. Place your other foot onto the pedal parallel. Press the pedal down to begin. Your feet will land in front of one another. EXHALE to slowly lift the pedal up, controlling the movement with your glutes. INHALE to press down. Repeat. Parallel Adduction; Stand sideways to the Chair, feet parallel and together. Place one foot on the pedal and press down. The pedal foot will be in front of the supporting foot. As the pedal lifts, make sure to track your knee over the center of your foot. Adduction in external rotation; Stand sideways to the Chair, feet in a small V-position. Place the foot that's closer to the Chair onto the pedal and press down pulling the pedal towards the supporting leg. When the pedal is down, the pedal foot is slightly in front of the supporting leg, both are in external rotation. (Feet are positioned in a 4th ballet position.) This works the external rotators of both legs as well as your adductors. Spiral the thigh outward as the pedal lifts. Reach the knee away on a diagonal as the pedal lifts. Reach your left heel to your right toes as you press down. Parallel Cross-Over Abduction; Stand sideways to Chair, feet parallel. Place your outside foot onto the pedal and press down, pulling from the midline of the body towards abduction. At the top, you might feel a stretch in your IT Band (if it is tight). When the pedal is down, make sure the feet are one in front of the other. This improves neutral or parallel rotation of the legs and stability in this position. Useful in clients with too much external rotation. Benefits: Hip External Rotation, Balance, Ankle Stability, Hip Abduction & Adduction, Hip Stab

Standing Leg Pump Front

Equipment: Chair, 1 heavy or 2 light springs on high notch. Exercise: Stand, Facing Pedals, Hands holding handles or on hips. One foot on pedal, ball of foot. Opposite foot on floor. Exhale to push down on the pedal, extending the hip & knee. Inhale to slowly flex the hip & knee to return to the starting position. Maintain spine & pelvis in neutral throughout the movement. May modify breathing as necessary. Opposite breathing possible, especially if you want to focus on the concentric muscle work pushing down. Benefits: Balance, Hip Extension, Hip Mobility, Hip Stability (esp for glute med), Hip Disassociation, Lower Extremity Alignment, Lower Extremity Strength, Posture, Ankle Stability. Program Design: Standing Planes of Movement: Sagittal FA: Half Squat, Full Squat, Heel Raises

Lateral Flexion

Equipment: Chair, 1 heavy spring on 2nd or 3rd setting Exercise: Sidelying. Hand on pedal w/ shoulder directly over the hand. Top arm/hand at side or in front. Exhale to laterally flex the spine, sliding the hand toward the knee. Inhale to return to neutral starting position, pulling the bottom ribs in toward the body. Slide top arm down. (teacher can cue by having hands on ribs guiding up and down). Benefits: Balance, Spine Mobility (Lateral Flexion of Spine), Upper Extremity Strength (Lat Dorsi), Obliques, Hip Adductors + Abductors, Shoulders, Neck, Axial Elongation, Shoulder strength + stabilization. Planes of Movement: Coronal (+ all depending on choreography) Program Design: Sidelying FA: Goal Post, Side Lift, Push Up, Superman, Prone Shoulder, Prone Press Up

Mermaid Seated

Equipment: Chair, 1 heavy spring on high setting Exercise: Side-sit on top of chair, inside leg bent over top, outside leg outstretched, toe/foot touching floor. Arms outstretched to a "T" position. Exhale, push pedal down toward floor, forming a C-curve. Lengthen from hand to foot. Inhale to return to starting position. May modify breathing as neessary. Inhale at sidebend. Benefits: Spine Mobility (Lateral Flexion of Spine), Shoulder Girdle Organization, Breath, Lengthening of Hip Musculature Lengthening of Spine Musculature. Planes of Movement: Frontal/Coronal (+ transverse w/ rotation) Program Design: Seated FA: Goal Post, Z-Sitting, Seated Hip Abductor, Side Lift, Push Up, Superman, Prone Shoulder, Prone Press Up

Mermaid Kneeling

Equipment: Chair, 1 medium spring Exercise: High Kneeling on floor, facing sideways to pedals. Arms outstretched to a "T" position. Exhale, push pedal down toward floor, forming a C-curve. Lengthen from hand to foot. Inhale to return to starting position. May modify breathing as neessary. Inhale at sidebend. Benefits: Spine Mobility (Lateral Flexion of Spine), Posture Shoulder Girdle Organization, Lengthening of Hip Musculature, Lengthening of Spine Musculature, Quadriceps, Hip Flexors, Breath. Planes of Movement: Frontal/Coronal (+ transverse w/ rotation) Program Design: Seated FA: Goal Post, Z-Sitting, Seated Hip Abductor, Side Lift, Push Up, Superman, Prone Shoulder, Prone Press Up

Tendon Stretch

Equipment: Chair, 2 heavy Exercise: Sit down on chair, step balls of feet onto the pedal in pilates v. Grab front edge of chair, just outside of your legs. Push vigorously away from the Chair. Pres the pedal down w/ your legs as you lift your hips and bend forward. Imagine your legs like a swing, coming through and forward underneath your body. Keep your back round. Imagine a third leg coming down from the tailbone along the line where your inner thighs meet. Benefits: Upper Body Strength, Core Control in Spine Flexion, HNSO Plane of Movement: Sagittal Program Design: Inversion FA: Long Sit, Roll Up, Push Up

Hamstring I

Equipment: Chair, 3, 0 Exercise: (Round or Flat Back) Standing in front of chair. Hands on pedals, shoulder width apart. Knees straight or bent. Adjust distance from chair based on client's height & spine mobility. Feet under pelvis. Can do Flat or Round Back: Inhale, standing tall. Exhale, nod your chin to chest, pour your heart forward & begin to roll the spine down until your palms have reached the pedal. Inhale into your back while holding the candy cane shape. Exhale, drop your tailbone towards your heels & roll up halfway. Inhale roll back down. Exhale, roll up halfway. Inhale roll down. Repeat 3x. Exhale, roll all the way up, careful not to lose correct alignment or muscle activity in the transition where your hands pull away from the pedal. Benefits: Upper Abdominal Control, Shoulder Girdle Organization, Core Control in Flexion, Balance, Lengthens Posterior Chain, Arm Pump - Upper Extremity Strength, Split Pedal & Oblique Variations - Improves Spine Rotation, Round Back - Improves C-Curve, Lumbar Flexion, Flat Back - Hip Hinge. Program Design: Inverted Planes of Movement: Sagittal FA: Long Sit, Roll Up, Hundred

Side Lunge

Equipment: Chair, Heavy Springs Exercise: Mount chair like forward lunge. Standing Sideways on chair, top foot in front of chair corner and back ball of foot on back pedal of chair. Feet in ER. Keep body weight over top leg. INHALE, lower the pedal two-thirds of the way down. EXHALE, control the pedal up to the starting position, by straightening your top leg. Keep Top leg aligned. Knee tracking over second toe. Axial Elongation. Benefits: Lower Extremity Strength (HS, Glutes, External Rotators of Hips), Ankle/Pelvic/Knee Stability. Hip disassociation, ROM, adduction, external rotation. Planes of Movement: Coronal Program Design: Standing FA: Half Squat, Full Squat, Long Sit, Heel Raises, Prone Knee Bend

Hamstring III

Equipment: Chair, Heavy Springs Exercise: Stand facing chair pedals, hands on side edges of chair seat, both balls of feet on pedal, pilates v, round back into C-Curve by pressing spine up to ceiling. Reach tailbone down to heels. INHALE into your back. EXHALE, lean a bit forward, and press firmly down onto the top of the Chair until you feel the pedal lift off. Lift higher leading with your belly button. INHALE at the top. EXHALE, press your hips forward as you control the pedal down, all the while keeping the C-curve. Reverse breath pattern possible: INHALING to lift can help expand your mid-back. EXHALING on the return can help deepen the abdominal scoop and improve spinal flexion. Also flat back version. Benefits: Upper Extremity Strength, Hip Extension, core control, lengthens back muscles, shoulder stability, HNSO, strengthens anterior oblique sling. Planes of Movement: Sagittal, Frontal, Transverse Program Design: Inverted FA: Heel Raise, Half Squat, Full Squat, Long Sit, Hundred, Push Up

Side Pull Up

Equipment: Chair, Heavy Springs Exercise: Stand facing the Chair. Step one foot onto the pedal and press it all the way down. Place your hands to the sides of the Chair and step your second foot onto the pedal as well. Turn your body to the right. Pivot your feet so that your feet are one in front of the other along the pedal. Round your spine into a C-Curve. Nod your chin to your chest. Shoulders wide. INHALE into your back. EXHALE, lean sideways towards the chair to center your shoulders over your wrists, press your hands firmly down until you feel the pedal lifting. INHALE into your back as you control the pedal down. To switch sides, pivot your feet around to the other side and reposition your hands. Program Design: Full Body Integration, Inverted, Standing Benefits: Oblique abdominals, core control, shoulder girdle organization, upper extremity strength, C-Curve, Spine rotation, hip abduction (star). Planes of Movement: Sagittal, Frontal, Transverse FA: Side Lift, Push Up, Seated Hip Abduction (Star), Hundred

Swan from Floor

Equipment: Chair, Light Springs, Pedals together or split. Exercise: Prone on floor in front of the chair. Hands on pedals, arms lengthened. Inhale to extend the spine to comfortable level (maintaining the lowest ribs in contact w/ the mat/floor) while pressing the pedals down. Exhale & allow the pedals to rise as the torso rolls back to the starting position. May modify breathing as necessary; exhale to press down for improved scapular stability. The pedals do not have to touch the chair platform. Benefits: Spine Extension (Thoracic), Shoulder Extensors, Lengthens Lats, Strengthens Triceps, Strengthens Deltoids Eccentrically, Shoulder Mobility into Flexion, Eccentric Core Control, Shoulder Girdle Organization. Planes of Movement: All Program Design: Prone/Spine Extension FA: Goal Post, Roll Up, Side Lift, Superman, Prone Press Up, Hundred

Seated Leg Pump Side Sit

Equipment: Chair, Light to Medium Springs Exercise: Place a moon box behind the Chair. Stand behind the Chair. Lift and reach your right leg over the seat onto the pedal as you sit down. You are now straddling the Chair. Sit upright on top of your sit bones with your arms down by your sides. Scoot back towards the edge behind you. Place your left foot on the moon box and your right foot onto the pedal. Choose the arch, heel, or ball of the foot. INHALE, sit tall. EXHALE, press down. INHALE to control the pedal on the way up. Benefits: External Hip Rotators, Hip Disassociation, Ankle + Knee Stability, Lower Extremity Strength, Hip Abduction, Hip External Rotation. Program Design: Seated Planes of Movement: Transverse FA: Half Squat, Full Squat, Heel Raise, Long Sit, Seated Hip Abductor, Z-Sitting, Prone Knee Bend, Hundred

Swan

Equipment: Chair, Light to Medium Springs Exercise: Prone, hands on pedals, elbows extended, shoulders positioned slightly behind hands. Lowest ribs at edge of chair. Spine/pelvis neutral. Move back for more thoracic ext. & move forward for more full body ext. Inhale to lengthen the spine & slide your shoulder blades down. Exhale, extend the cervical then thoracic spine, continuing into lumbar spine if desired. Inhale to return to starting position by articulating from lumbar to cervical spine. Benefits: Spine Extension (Thoracic), Upper Extremity Strength, Spinal Extensors, Shoulder Girdle Organization, Eccentric Core Control Program Design: Prone Planes of Movement: Sagittal + Transverse (+ more if choreography) FA: Goal Post, Roll Up, Side Lift, Superman, Prone Press Up, Hundred

Kneeling Cat

Equipment: Chair, Medium Heavy Exercise: High kneeling on top of chair, knees near front edge, facing pedals. Inhale, stand tall on knees. Exhale, roll down and reach your hands to pedal. Hands shoulder-width apart on the pedal. Pause & inhale into your back. Exhale, continue to press down while keeping a C-Curve in your spine and hips over knees as much as posiible. Inhale, into your back on the bottom. Exhale, curl your tailbone underneath you to initiate the roll up. Repeat 4-6x, before rolling up completely. Benefits: Hip Extension, Upper Extremity Strength, Balance, Core Control in Spine Flexion, Strengthens & Stretches Back & Abdominal Muscles, Hip Extensors (Glutes + Hamstrings), Improves C-Curve. Planes of Movement: Sagittal Program Design: Inverted FA: Long Sit, Roll Up, Hundred, Push Up

Frog Facing Out

Equipment: Chair, Medium Heavy Springs Exercise: Sit down on the Chair and place your toes on the pedal in a slight V-Position with your heels touching. Place your hands onto the front edge of the seat. Turn your fingers towards the pedal, with the heels of your hands on top and your fingers gripping around the edge. Carefully slide your seat forward off the Chair while supporting your body weight with your arms and shoulders. Hover the pedal. INHALE to prepare. EXHALE, bend your elbows, lowering your body down. INHALE, press back up by straightening your elbows. The pedal will help lift your body. Benefits: Upper Extremity Strength, Chest Wide/Length/Posture, Strengthens Shoulder, Strengthens Depressor Muscles (Lower Trap, Lat Dorsi, Pec Minor) Planes of Movement: Sagittal + Coronal Program Design: Upper Extremity Weight Bearing FA: Goal Post, Push Up, Prone Shoulder Flexion, Superman

Double Leg Pump

Equipment: Chair, Medium Springs Exercise: Seated atop Chair, sit bones near front edge. Knees & hips flexed, spine in neutral. Feet on pedal. Inhale, lengthen spine. Exhale, press pedal toward floor. Inhale, fold at hips & knees allowing pedal to return to starting position. Maintain neutral spine & pelvis in neutral. Heels, Toes, ER, Point/Flex, Single Leg, Split Pedals. Benefit: Postural Awareness, Core Strength + Control, Hip Mobility, Foot & Ankle Alignment, Lower Extremity Strength, Lumbo-Pelvic Stability Program Design: Seated Planes of Movement: Sagittal + Frontal FA: Half Squat, Full Squat, Heel Raise, Long Sit, Seated Hip Abductor, Z-Sitting, Prone Knee Bend, Hundred

Frog Flat

Equipment: Chair, Medium Tension Exercise: Lie supine in front of the Chair on a mat. Place your feet onto the pedal next to each other. Open your knees into a frog position, so that now only the outer edges of your feet are touching the pedal. The soles of your feet are facing each other. Open your knees only shoulder-width to strengthen your adductors and external rotators equally. Open your knees wider for more adductor length, but less eccentric strength. Your arms are resting by your side. INHALE into your back. EXHALE to control the pedal up. INHALE, press it back down. Benefits: Hip Disassociation, Hip Extension, Lower Extremity Strength, Hip Rotators + Glutes, Lengthens Inner Thighs, Pelvic Stability. Program Design: Supine Lower Extremity Planes of Movement: Sagittal + Frontal FA: Seated Hip Abduction

Prone Scapular Series

Equipment: Chair, Medium to Heavy Exercise: Prone on chair. Hands on pedals, elbows extended. Shoulders positioned slightly behind the hands. Legs reaching long, resting on table or boxes. Spine/pelvis neutral. Lowest ribs at edge of chair. With arms fully extended, inhale & allow scapulae to retract & pedals to rise. Exhale to protract scapulae pushing the pedals down. Keep torso still and just move the scapulae. Benefits: Shoulder Organization, Shoulder Mobility into Retraction & Protraction, Upper Extremity Strength, Hip Extension Program Design: Upper Extremity Weight Bearing Planes of Movement: Sagittal FA: Goal Post, Push Up, Superman, Prone Shoulder, Prone press up, Side Lift

Hamstring II

Equipment: Chair, Medium to Light Exercise: Stand behind the chair, feet hip width apart, toes a few inches away from base. Spine flexed, hands on pedals. Inhale to prepare. Exhale w/ deep abdominal hollowing, roll down and push pedal towards floor until thighs just touch chair. Inhale to return, w/o moving the legs. Repeat. Exhale & repeat press down from this position performing 4-6 reps before final roll up to start position. Inhale at bottom, exhale at roll up. Benefits: Axial Length in Spine, Core Control in Spine Flexion, Shoulder Girdle Organization, Strengthens Hamstring-Glute Connection at Sits Bones, Strengthens Spinal Extensors + Hip Extensors (helps anterior pelvic tilt), Upper Extremity Strength. Planes of Movement: Sagittal (if add rotation then transverse) Program Design: Inverted, Standing FA: Long Sit, Roll Up, Hundred

Hamstring I

Equipment: Chair, Medium to Light Exercise: Standing in front of chair. Hands on pedals, shoulder width apart. Knees straight or bent. Inhale, standing tall. Exhale, nod your chin to chest, pour your heart forward & begin to roll the spine down until your palms have reached the pedal. Inhale into your back while holding the candy cane shape. Exhale, drop your tailbone towards your heels & roll up halfway. Inhale roll back down. Exhale, roll up halfway. Inhale roll down. Repeat 3x. Exhale, roll all the way up, careful not to lose correct alignment or muscle activity in the transition where your hands pull away from the pedal. Benefits: Upper Abdominal Control, Shoulder Girdle Organization, Core Control in Flexion, Balance, Lengthens Posterior Chain, Arm Pump - Upper Extremity Strength, Split Pedal & Oblique Variations - Improves Spine Rotation, Improves C-Curve, Lumbar Flexion. Planes of Movement: Sagittal (+ Transverse & Frontal depending on arms and spine rotation) Program Design: Standing, Inverted FA: Roll Up, Hundred, Long Sit

Reverse Swan & Teaser

Equipment: Chair, Medium to Light Setting Exercise: Sit on top of chair, facing away from the pedals. Sit tall, reach your arms forward. Begin to roll down into a C-curve, lower your arms and reach them behind you. Keep rolling down until your fingers touch the pedal. Place your hands on the pedal, fingers facing forward. Lift your legs one at a time first into table top and extend your legs forward until they are straight. INHALE into your back and lengthen your spine. EXHALE, roll your pelvis back into a posterior tilt. The pedal will lower a bit, but don't make it a goal to press far down. The pedal's job is to hold your body weight, it's not meant as resistance but assistance. INHALE into your back at the bottom. EXHALE as you roll up, maintaining the C-curve in your spine. Teaser 1: lift your legs to an upward diagonal, about 45 degrees. Lower/Lift Upper Body. Teaser 2: Stay up in the starting position with your legs extended at a 45-degree angle. Then EXHALE to lower your legs and INHALE to lift your legs. Teaser 3: Begin with your legs extended at a 45-degree upward diagonal. Lower your legs at the same time as you roll down. Lift everything at the same time. Benefits: Opens the chest, lengthens pectorals & anterior deltoid. Improves shoulder extension. Strengthens upper abdominals in a flexed position. Improves abdominal strength for/in lumbar flexion. Program Design: Seated Planes of Movement: Sagittal FA: Hundred, Long Sit

Seated Triceps

Equipment: Chair, Medium to Medium Light Exercise: Seated on small box facing away from chair. Hands on pedals w/ fingers facing forward. Elbows bent & in line w/ shoulders. Scapulae in neutral position. Spine in neutral. Exhale to press pedals to floor, extending elbows. Maintain scapular organization. Inhale to flex elbows, returning pedals to start position. Benefits: Improves Upper Extremity Strength (Triceps, Lat Dorsi, Lower Trap, Pec Minor), Shoulder ROM, Shoulder Congruency, Scapular Stability, Improves HNSO, Creates Length in Chest Planes of Movement: Sagittal Program Design: Seated FA: Goal Post, Push Up, Prone Shoulder Flexion, Superman

Forward Lunge & Backwards Stepdown

Equipment: Chair, Middle Tension Springs, Handles or in front of wall or something for client to hold onto. Exercise: Standing on Chair by stepping one foot down on pedal at a time. INHALE to lower the pedal 2/3rds of the way down with control while keeping your weight on the top leg. EXHALE to lift the pedal up to the starting position, using the strength of your top leg. Send your knee forward to rise up on a slight diagonal, like on an escalator. Keep your pelvis neutral on all planes. Keep your hips square. Benefits: Knee stabilization/extension, lower extremity strength & alignment, ankle strength, hip disassociation, balance, posture. Planes of Movement: Sagittal Program Design: Standing FA: Half Squat, Full Squat, Heel Raises, Prone Knee Bend, Superman

Press Up with Handles

Equipment: Chair, heavy spring, Handles on Chair Exercise: Prepare by standing ontop of chair, stepping one foot at a time on the pedals. INHALE to prepare, standing tall with a wide chest. EXHALE, bend your elbows without collapsing into your shoulders. INHALE, straighten your arms. Step up onto the seat, turn around so you're facing the pedal and repeat facing this direction. Step one foot at a time up onto the Chair whenever you need a break. *Dismount To The Back. Step both feet onto the seat. Turn around to face the pedal. Step one foot at a time backward and down to the floor. You can also first come to kneel on the seat before stepping off. Benefits: Upper Extremity Strength, Shoulder Mobility into Extension, Triceps, Shoulder Girdle Organization, Opens Shoulder Girdle Width, Postural Awareness. Program Design: Standing Planes of Movement: Sagittal FA: Push Up, Goal Post, Heel Raise, Superman

Teaser from the Floor

Equipment: Chair, spring on 3 Exercise: Sit on the mat/floor, facing chair, lift legs to top of chair. Rest heels on top of chair. Hands on pedals at shoulder width. INHALE into your back and lengthen your spine. With only 10% of your strength push your hands onto the pedal to feel the under-arm connection. EXHALE, roll back into a C-Curve, keeping the under-arm connection. The pedal will come down a bit. But don't make it your goal to press all the way down. INHALE to roll up maintaining a C-curve. Benefits: Hip Flexion/Flexors, Shoulder Girdle Organization, Abdominals in Spine Flexion, Connection of Upper Extremities to Core via Lat Dorsi, Serratus Ant, & other Shoulder Stabilizers), anterior oblique sling, thoracolumbar fascia. Program Design: Seated Planes of Movement: Sagittal FA: Hundred, Roll Up, Long Sit

Swan

Equipment: Ladder Barrel Exercise: Adjust barrel so that hip joint is at apex of barrel. Stand in the space between Barrel and Ladder, facing the Barrel. Step one foot at a time onto the lowest rung and lie face down on the Barrel with your pubic bone just below the top. Your toes are on the lowest rung, heels on the second rung from the bottom. Externally rotate your legs so they form a diamond shape, knees slightly apart, feet in a V-Position. Round your spine forward over the Barrel, stretching your back. Place the backs of your hands against your forehead. Inhale to articulate spine up into extension, continuing to lift up & in w/ abdomen (feeling of going up), until in comfortable degree of spine extension. May bend knees at top, if desired. Exhale to return to starting position, controlling the descent against gravity. May modify breathing as necessary; exhale w/ spine extension for increased abdominal support. Can add rotation. Benefits: Hip Extensors, Thoracic Extension, Spine Extensors, Neck Extensors (Erector Spinae), Arms Overhead: Posterior Shoulder Muscles, lower trap, rotator cuff. Planes of Movement: Sagittal (+ Transverse & Frontal w/ rotation) Program Design: Standing/Full Body FA: Goal Post, Prone Press Up, Prone Shoulder Flexion, Prone Knee Bend, Superman

Short Box Series

Equipment: Ladder Barrel Exercise: Extend the Barrel as far away as possible from the Ladder (except for very short students). STARTING POSITION, Sit on the Barrel, slightly below the top. Step your feet up onto the lowest rung. Reach your arms across your belly. Round Back: INHALE to prepare. EXHALE to roll down with a round back, imprinting one vertebra at a time onto the Barrel. Go as far as you can keep the abdominal wall engaged. INHALE when down. EXHALE, roll up to return to the starting position, pushing off of the Barrel. Flat Back: INHALE to prepare. EXHALE to hinge back with flat back. INHALE to return to the starting position. The opposite breathing pattern can be helpful to keep axial elongation in the spine if you tend to collapse the spine as you lean back. Twist: INHALE to prepare. EXHALE to twist. INHALE to turn to center. EXHALE, twist in the other direction. The opposite breathing pattern is useful if you tend to lose axial spine length in the rotation (inhalation encourages extension). Side Bend/Oblique Flat Back: INHALE to twist. EXHALE to lean straight back maintaining the twist in the spine. INHALE to sit tall and rotate to center, looking straight ahead. EXHALE to lean straight back without rotation (Short Box Series: Flat Back). INHALE, sit tall and twist to the other side. EXHALE, lean back maintaining the twist in the spine. INHALE come back up. You can skip the flat back repetition in the center and twist immediately to the other side, but adding a "symmetrical" repetition in the middle makes you more aware of your spine's range of motion to either side. It allows you to reset your awareness so to speak. Climb a Tree. Planes of Movement: Sagittal, Transverse, Coronal Benefits: Abdominals, Hip Flexors, Axial Elongation, Flexion of Lumbar Spine, Round back -C Curve. Program Design: Seated FA: R

Side Sit Up

Equipment: Ladder Barrel Exercise: Extend the Barrel away from the Ladder as much as possible, or so that the outside of the pelvis is resting slightly below the top (on the inside downslope). Place a sticky pad for cushioning against the part of the frame that your feet will be touching to soften the surface and protect your feet. Step into the space between Barrel and Ladder. Face sideways. Step your top (or outside) leg against the back of the lowest rung. Lift yourself up, so the side of your hip is resting on the barrel and step the second foot onto the front of the lowest rung. Now both feet are pressed against the lowest rung, the outside or top foot (that's closer to the ladder) is in the back, the inside or bottom foot (the one that's closer to the Barrel) in front. Place your outside forearm onto the barrel and find your neutral spine alignment. Reach the other arm alongside your body, reaching the fingers towards the ladder. INHALE lengthen out of your waist and side bend your spine towards the space outside the Barrel. EXHALE to return to the starting position. Benefits: Oblique abdominals, postural awareness, lateral flexion of spine, stability of lumbar spine, lengthens side body (tfl, IT band, QL, obliques). Program Design: Sidelying Planes of Movement: Coronal FA: Side Lift

Grasshopper

Equipment: Ladder Barrel Exercise: Extend the Barrel away from the Ladder, so that you can reach the second or third rung of the Ladder with straight arms when lying over it facing the ladder. If you have long arms, the Barrel will be further away from the ladder. With shorter arms, it will be closer. Stand behind the Barrel. Lie forward, with your belly over the Barrel, reach for the Ladder, pulling yourself up a bit higher. If you need to make yourself a bit taller to be able to reach the ladder, stand on a moon box or sitting box. Place a sticky pad under the box to make sure it won't slide away as you push off. Grab the second or third rung from the top. (Higher requires more shoulder flexion.) Position your pelvis so your pubic bone and tailbone can drop slightly behind the apex of the barrel. This way your lumbar spine is being lifted instead of sinking down. Press away from the ladder with your straight (not locked) arms. Push your shoulders back away from your ears. Reach your chest forward into slight thoracic extension. Press your pubic bone against the Barrel and reach your legs long. Separate your legs and externally rotate them so your heels are facing inward, toes outward. INHALE, reach your legs long and lift them as you pivot forward over the apex of the Barrel. As you do this your elbows will bend. Then bend your knees and touch your heels together and reach them in towards your bottom. EXHALE, reach your legs up and back, straightening your knees along the way. Click your heels together several times in short quick movements while pivoting back. Your upper body lifts into a Swan position and your arms straighten. Benefits: Upper Back + Posterior Shoulder Muscles (Lower Trap, Rotator Cuff), Hip Extensors (Hamstrings + Glutes + Deep Hip Rotators), Adductors, Core Control, Lengthens Lat Dorsi, Improve Sh

Horseback

Equipment: Ladder Barrel Exercise: Sit up onto the Barrel, straddling it like a horse. You can place a moon box or a block next to the Barrel to make it easier to get onto the "horse". Arms relaxed by your side, behind your thighs. INHALE to prepare. EXHALE, straighten your legs, pressing your heels down and forward. INHALE to relax down. Progressions: Lift out of the saddle: Use more strength from your legs to lift a bit higher off the barrel, and bring your pelvis on top of your thighs, so your hip joints are now in neutral, and no longer in flexion. Add arm reach: Reach your arms forward as you push away with your legs. Add spinal flexion and extension; INHALE, prepare with arms in a circle in front of body (hugging a tree). EXHALE, roll lumbar spine into flexion. INHALE, press heels down and back while reaching arms overhead. Continue lifting your chest to bring spine into thoracic (not lumbar) extension. EXHALE to sit back down. Make sure that you first work to get your pelvis on top of your thighs into a neutral spine position before moving on to thoracic extension. Create an even C-curve throughout the spine, by reaching your arms and legs forward, and pulling your sternum (breast bone) and front ribs back through the body to the wall behind you. Benefits: Hip Extensors (Glutes + Hamstrings), Inner Thighs (Adductors), Posture, Sit to Stand Movement, Hip Abduction, Lateral Hip Muscles (Glute Med), Abdominal Wall. Program Design: Seated, Full Body Planes of Movement: Sagittal, Frontal FA: Seated Hip Abduction, Roll Down, With Arm Choreography and/or Thoracic Ext: Prone Press Up, Superman, Prone Shoulder Press

Leg Stretch Series

Equipment: Ladder Barrel Exercise: Stand on moon box so pelvis & spine are in neutral alignment before beginning the stretch. Facing front: Stand inside barrel w/ sacrum or back thigh contacting ladder rung, facing barrel. One leg resting atop barrel, leg straight for hamstring stretch or bent in ER for a piriformis stretch. Facing Side: Standing sideways inside barrel w/ side of hip or thigh contacting top rung. One leg abducted on top of barrel. Opposite hand holding onto top rung. Facing back: Leg straight- standing inside barrel, facing the ladder. One leg resting atop barrel, hip extended. Hands holding top rung. Facing back: Leg bent- Stretch the knee toward the floor while pressing the hips gently forward. Benefits: Stretches Hamstrings, Piriformis, Thigh/Quad, Hip Flexor + Extensor. Spine Lateral Flexion. Program Design: Standing Planes of Movement: All FA: Long Sit, Seated Hip Abduction

Rollover Shoulder Stand

Equipment: Ladder Barrel Exercise: Standing with sacrum against ladder barrel, legs slightly bent. Reach your arms forward and then roll back against the barrel, one vertebrae at a time. Reach your arms back for 2nd rung from the top. Let your feet lift from the floor. Inhale to flex the hips & exhale to roll into a shoulder stand, straighten legs, reach feet towards back wall. Inhale to press the hands into the ladder & exhale to rolldown, initiating from the shoulders then articulating the spine down to the pelvis and lower the legs. Bend knees as needed. Send pelvis forward. Variations: Modify w/ feet on box for regression. Scissor or bicycle legs for choreography. Benefits: Strengthens back body, shoulders, arms, spine, glutes, improves posture. Planes of Movement: Sagittal (May add more depending on choreography) Program Design: Inversion FA: Long sit, Rollup, Prone Shoulder Flexion/Press Up, Superman

Back to Forward Bend

Equipment: Ladder Barrel, may need box, non skid or barrel against wall. Exercise: Sacrum at base of arc & hands able to hold ladder. Standing in front of barrel w/ scarum at base. Inhale, lengthen spine & lift arms overhead. Exhale, roll backward until hands grasp first rung of ladder. Inhale, reach arms up. Exhale, roll up then continue to roll into forward bend. May flex knees. Inhale to roll back to standing. Benefit: Hip Flexor Flexibility, Lengthens, Spine Mobility in Flexion & Extension, Abdominal Strength, Core Control in Spine Flexion, Stretches Abdominals + Chest, Shoulder Flexion ROM, Lengthens Lat Dorsi. Planes of Movement: Sagittal Program Design: Inverted, Standing FA: Goal Post, Long Sit, Roll Up, Superman, Prone Shoulder, Prone Press Up, Prone Knee Bend

Bridging

Equipment: Ladder Barrel, may not to adjust out further. Exercise: Supine on barrel, knees bent, w/ balls of feet or heels on top rung of ladder. Spine in extension w/ scapulae & head resting on apex of barrel. Hands behind head, head resting on barrel as tolerated. Elbows up or to side. Exhale to articulate spine thru flexion until resting b/w scapulae. Inhale & press down thru feet & reach long thru the knees. Starting w/ upper thoracic vert, exhale to articulate back down to starting position. Allow gravity to assist the body into articulation. Maintain head & shoulders resting on barrel as tolerated. Benefits: Hip Extension, Hip Mobility, Lengthen Abdominal Fascia, Thoracic Extension, Strengthen Spinal Extensors/Spine Extension. Planes of Movement: Sagittal Program Design: Supine FA: Full Squat, Half Squat, Long Sit, Seated Hip Abductor, Roll Up, Superman, Prone Press, Prone Knee Bend

Quadruped

Equipment: Mat Exercise: Come onto your hands and knees. Align your wrists parallel to the front edge of your mat, and directly below your shoulders. Position your knees one fist-width apart. Direct your shins straight back in two parallel lines, so your heels are in line with your knees. Point all ten toes straight back. INHALE, to prepare. EXHALE, reach your right leg and left arm. INHALE, return to the starting position. EXHALE, reach your left leg and right arm. INHALE, return to the starting position. Benefits: Balance, Shoulder Flexion, Shoulder Girdle Organization, Upper Extremity Strength, Hip + Shoulder Mobility, Hip Disassocation, Arm Disassocation. Program Design: Upper Extremity Weight Bearing Planes of Movement: Sagittal + Frontal (if extend arm and leg to side). FA: Push Up

Leg Pull Front

Equipment: Mat Exercise: Get into your plank by starting in quadruped, step one leg back at a time. INHALE, to prepare. EXHALE, lift your right foot 2-3 inches (5-10 cm), point your toes back. INHALE, step your right foot back down. EXHALE, lift your left leg. INHALE, lower it down. Continue alternating. Benefits: HNSO, Axial Length, Shoulder Girdle Organization, Strengthens whole front of body (arms, shoulders, abdominals, obliques, thighs). Program Design: Full Body Integration, Upper Extremity Weight Bearing. Planes of Movement: Sagittal FA: Push Up

Chest Lift

Equipment: Mat Exercise: Lie on your back (supine). Bend your knees, feet flat on the floor, hip-width apart. Interlace your hands behind your head. Inhale to lengthen the crown of head away from shoulders. Exhale, send sternum down, allowing the abdominals to bring the head forward. Keep head pressing into hands as curl up. Inhale, reach arms to back of thighs. Exhale and use arms to curl up a bit higher - scooping deeper through the abdominals. Inhale & reach arms back up to ceiling & then behind head. Maintain curl up position while rolling down all the way. Benefits: Deep Neck Flexors, Thoracic & Rib Mobility into Flexion, Cervical Flexion, Abdominal Strength in Flexion

Dead Bug

Equipment: Mat Exercise: Lie on your back with your knees bent and your feet flat on the mat. Imprint your back. Lift your arms straight up towards the ceiling. Lift one leg into table top, then lift the other leg as well. Now you're like a bug lying on its back, unable to turn around to get onto its feet. INHALE to prepare. EXHALE, reach one arm and one leg away from the center. INHALE, return your arm(s) and leg(s) back to the starting position. Repeat with your other leg and arm. Benefits: Hip Disassociation, Core/Torso Control, Abdominal Strength, Shoulder Flexion, Hip Extension, Hip Flexors Eccentrically. Program Design: Supine Planes of Movement: Sagittal FA: Half squat, full squat, Long sit (hip flexor), Abductor sit, Roll Up (Spine mobility), Superman (anterior musculature), Prone Press Up (hip flexor), Prone Knee Bend, Hundred

Book Opening

Equipment: Mat Exercise: Lie on your side with your legs bent at 90/90 in front of you. (at a 90-degree angle in your hips and knees). Reach both arms out in front of you in line with your shoulders, palms touching. Inhale. Exhale & reach top arm up toward ceiling, allowing eyes & sternum, ribs & spine to follow. Keep legs in starting position. Continue rotating as far as possible w/o letting the shoulder press forward. Focus on segmental rotation of spine, inhale to reach arms apart. Exhale to return to starting position initiating from rib cage. Benefit: Spine Mobility into Rotation, Shoulder Mobility, Outer Hip Mobility, Posture, Strengthens Pecs + Back Muscles, Length in Chest, HNSO. Program Design: Sidelying Planes of Movement: Transverse & Frontal/Coronal FA: Long Sit, Goal Post, Seated Hip Abductor.

Prone Press Up

Equipment: Mat Exercise: Lie on your stomach. Place your hands next to your shoulders with your elbows pointing back. Your legs are extended back and hip-width apart. Inhale, widen collar bones. Exhale, initiate curl up by reaching the elbows back towards the heels, depressing the scapulae, and widening the front of the shoulders. Allow the sternum to lift & the thoracic spine to move into ext. Maintain lower ribs on mat & humeral head in socket. Inhale, roll down to starting position, lengthening the back of neck. Benefits: Thoracic Mobility into Extension, Shoulder Girdle Width, Posture, Activates Abdominal Wall - abs have to lengthen, Strengthens Erector Spinae (Spine Extensors). Program Design: Prone Planes of Movement: Sagittal FA: Goal Post, Push Up, Prone Shoulder, Superman, Prone Press Up

Swan II (Dive)

Equipment: Mat Exercise: Lie prone with your legs hip-width apart. Place your flat palms next to your shoulders. Your elbows are pointing straight back. Head may be turned to side. Inhale. Exhale, pressing up w/ arms, peeling front of body off floor & bringing spine & hips into extension, lower abdominals engaged. INHALE, press your torso up until your elbows are straight but not locked. EXHALE, hover your palms above the mat, and simultaneously lift your legs high so your body rocks forward onto your chest. INHALE, use some momentum to lift your chest high as you rock back onto your pelvis. Rock back and forth with your breath. Exhale forward, inhale back. Planes of Movement: Sagittal Program Design: Prone/Spine Extension FA: Goal Post, Z-Sitting, Push Up, Superman, Prone Shoulder, Prone Press Up, Prone Knee Bend

Swan I

Equipment: Mat Exercise: Lie prone with your legs hip-width apart. Place your flat palms next to your shoulders. Your elbows are pointing straight back. Head may be turned to side. Inhale. Exhale, pressing up w/ arms, peeling front of body off floor & bringing spine & hips into extension, lower abdominals engaged. Inhale at top. Exhale, while maintaining axial elongation, return to floor, rolling forward across front of thighs, hips, & abdomen to chest, allowing arms to bend, keeping palms on floor beside chest, returning to start position. Reverse breathing. Benefits: Shoulder + Upper Extremity Strength, Hip + Shoulder Mobility, Spine Extension, Core Control, Width Across Chest, Hip Extension. Planes of Movement: Sagittal Program Design: Prone/Spine Extension FA: Prone Press Up, Superman, Prone Knee Bend, Push Up, Roll Up.

Single Leg Kick

Equipment: Mat Exercise: Lie prone. Support your upper body on your forearms. This will put your spine into gentle extension (back bend). Imagine zipping up a jacket: pubis to navel, navel to heart. Look forward. Lift out of your shoulders. INHALE, prepare. EXHALE, kick your right leg towards your buttocks twice. Exhale with each pulse. INHALE, extend your right leg back. EXHALE, kick your left leg twice. INHALE, extend your left leg. Benefits: Shoulder Stabilization, Abdominal Control, Lengthens Quads, Challenges Hip Extension. Program Design: Prone Planes of Movement: Sagittal FA: Prone Knee Bend, Prone Press Up

Rollup

Equipment: Mat Exercise: Lie supine on the mat with your legs extended and together. Point your feet forward. Rest your arms by your sides. Inhale to prepare. Exhale - float arms up and roll up to chest lift position and roll all the way up to sitting tall. Inhale. Exhale, tilt your pelvis back, roll your spine down, one vertebra at a time. Inhale, reach arms to ceiling. Benefits: Spine Mobility, Abdominal Strength (Rectus Abdominis + Obliques), Hip Flexor Length, Spine Articulation, Lengthens back of body, HNSO. Program Design: Supine Abdominals Planes of Movement: Sagittal FA: Goal Post, Long Sit, Hundred, Roll Up, Superman

Femur Arcs

Equipment: Mat Exercise: Lie supine with your knees bent. Stretch your arms alongside your torso. Lift one leg into table top (aka 90/90). (It's safer and easier to lift or lower one leg at a time instead of both legs at the same time). Roll your pelvis towards your shoulders until your lower back is flat on the mat. Lift your second leg into table top as well. INHALE to prepare. EXHALE, keeping your knee bent, reach your right foot towards the floor. (You can but don't have to touch down). INHALE, lift it up. EXHALE, touch your left foot down. INHALE lift up. Lower one leg, from TT, to the floor at a time, in an arc. Variation: Perform on Foam Roller Benefits: Hip Disassociation, Torso Control, Abdominal Strength, Lumbo-Pelvic Stability Program Design: Supine Planes of Movement: Sagittal FA: 1/2 squat, full squat, Long sit (hip flexor), Abductor sit, Roll Up (Spine mobility), Superman (anterior musculature), Prone Press Up (hip flexor), Prone Knee Bend, Hundred

Single Leg Stretch

Equipment: Mat Exercise: Lie supine with your legs extended on the mat. Pull your right knee into your chest, your hands lightly touching the sides or top of your knee. Lift your head and shoulders up. Draw the abdominal wall down as you lift your left leg to a 45-degree angle, about halfway up the wall in front of you. Make sure your lumbar spine is firmly imprinted into the mat. Benefits: Strengthens abdominals, hip mobility, flexion & disassociation, coordination, core control, thoracic & cervical flexion when chest is lifted. Program Design: Supine Planes of Movement: Sagittal FA: Hundred, Roll Up

Corkscrew

Equipment: Mat Exercise: Lie supine. Place your arms alongside your body with your palms down. Squeeze your legs together, draw the abdominal wall vigorously down and EXHALE as you lift both straight legs to the ceiling. INHALE to prepare. EXHALE, press your arms down, lift your hips and send your legs over your head (rollover position). INHALE, hold your legs parallel to the floor, and move them a few inches to the right (they are pointing to the back right corner of the room). (Keep your pelvis in the center). EXHALE, roll your spine down to the mat, while simultaneously moving your legs towards the right side of the room and then the front right corner. Once your pelvis is on the mat, lower your legs towards the front of the room (as low as you can keep your imprint). Continue drawing a large circle with your legs by moving them to the left side and lift your legs over your head with the toes pointing to the left. INHALE, finish in the Roll Over position, your spine, and pelvis centered on your mat. Your legs pointing straight back. EXHALE, repeat the circle in the other direction. Benefits: Core control & strength, oblique abdominals, rectus abdominis, upper body strength. Planes of movement: Sagittal, Transverse, Coronal Program Design: Inversion FA: Roll Up, Hundred, Side Lift

Saw

Equipment: Mat Exercise: Long Seated on Mat, Legs Abducted to mat width. Dorsiflex your ankles. Sit tall with your arms reaching out to the sides at shoulder height. INHALE, twist your spine to the right. EXHALE, reach your left arm across to the outside of your right foot. At the same time, rotate your right arm internally and reach it back in opposition. PUSH MORE AIR OUT, to deepen the stretch. PUSH even more air out for a third reach. INHALE, return to an upright sitting position, twist your spine to the left. EXHALE, reach your right arm to the outside of your left foot. Deepen the exhalation as you reach further; push more air out once more to reach even further. Benefits: Lengthens Quadratus Lumborum, Stretches Back Muscles, Mobilizes Spine, Axial Elongation Planes of Movement: Frontal + Transverse Program Design: Seated FA: Seated Hip Abduction, Long Sit

Side Lift

Equipment: Mat Exercise: Lying on your side, support yourself on your forearm, rest your top arm on top side of your side body, flex your ankles. Press your feet and forearm into the mat and lift your hips. Breathe normally while holding the position. Benefits: Shoulder Girdle Organization & Strength, Lateral Hip Abductor Strength, outside of ankle strength, oblique & transverse abdominals, hip adductors, hip abductors in star, connects rib cage & pelvis, rib cage glides under scapula. Program Design: Sidelying Planes of Movement: Coronal FA: Side Lift

Leg Circle

Equipment: Mat Exercise: Lying supine. Legs Bent or Long. Arms down long beside you. INHALE to prepare. EXHALE, draw a small circle with your lifted leg. INHALE, return to center and pause. EXHALE, draw another circle. Benefits: Hip Disassociation, Deep Hip Muscles, Lifted leg in hip flexion, adding adduction & abduction. Challenges trunk stability, lengthens hamstrings, rectus femoris w/ hip flexion & knee extension. Program Design: Supine Lower Extremity Planes of Movement: Transverse, Sagittal, Coronal FA: Long Sit, Seated Hip Abductor, Z-Sitting, Hundred, Roll Up

Double Leg Kick

Equipment: Mat Exercise: Prone on mat. Head down on side. Arms extended behind your back and clasped together. INHALE, extend your arms back, lift your head and shoulders (thoracic extension). EXHALE, lower your chest back down, turn your head to the other side, bend your elbows and rest your elbows and shoulders on the mat like in the starting position. Simultaneously, kick both heels towards your buttocks three times. Benefits: Strengthens upper back muscles (thoracic extension, shoulder abduction, shoulder extension, lat dorsi), opens the front of the chest (lengthens anterior deltoids & pecs), retracts & protracts scapulae. Challenges thoracic extension against gravity, arms internally and externally rotate. Program Design: Prone Planes of Movement: Sagittal + Transverse + Coronal FA: Prone Press, Superman, Prone Knee Bend

Swimming

Equipment: Mat Exercise: Prone, Arms and Legs extended long. Lift your head and your chest a little bit off the mat. INHALE into your upper back to prepare. EXHALE, lift your arms and legs a few inches off the mat. Paddle your arms and legs with control while holding your trunk completely still. Breathe fluidly throughout. Benefits: Strengthens Back + Posterior Shoulder Muscles, Core Control, Coordination, Hip + Shoulder Disassociation, Trunk Stability, Hip Extension, Shoulder Flexion, Thoracic Extension, Program Design: Prone Planes of Movement: Sagittal FA: Goal Post, Superman, Prone Shoulder, Prone Press Up, Prone Knee Bend, Squats

Dart

Equipment: Mat Exercise: Prone, arms reaching back along body, parallel to floor, palms down. Humeral heads rolled back & off floor. Forehead hovering. Neutral spine. Pubis slightly touching mat. Feet pointed on floor. Inhale to lengthen the crown of head away from shoulders. Exhale, articulate into thoracic ext. Inhale at top, deepening thoracic ext. Exhale to lengthen spine & articulate down. Keep lower ribs in contact with mat. Reverse Breathing. Benefits: Thoracic Extension, Shoulder Mobility + Arm Strength, Posture, Spine Extensors Program Design: Prone Planes of Movement: Sagittal FA: Goal Post, Push up, Superman, Prone Shoulder, Prone Press Up.

Spine Stretch

Equipment: Mat Exercise: Seated in neutral spine & pelvis. Legs extended, mat width apart. Arms reaching out in front, parallel to floor. Inhale to lengthen spine. Exhale, nod the head & curl forward into flexion, maintaining the pelvis vertical in the starting position. Inhale to expand the back of the ribcage. Exhale, initiate roll up to starting position by drawing the abdominals in, stacking the vertebrae up one by one until in starting position. Benefits: Posture, Spine Mobility, Hamstring Lengthening, Thoracic in Flexion, Spine Articulation, Posterior Breathing, Pelvic Floor Activates, Axial Elongation, HNSO. Program Design: Seated Planes of Movement: Sagittal + Transverse FA: Long Sit, Roll Up

Twist

Equipment: Mat Exercise: Seated on mat like cleopatra; legs stacked on side. INHALE to prepare. EXHALE, press away from your right hand, lift your pelvis high and twist your body towards the floor. At the same time, reach your top arm underneath your body towards your ankles. INHALE, return to the Side Plank position with control. Repeat. Then repeat on your other side. Program Design: Inverted. Benefit: Shoulder Girdle Organization, Obliques, Shoulders, Arms, Balance, Coordination Planes of Movement: Sagittal, Transverse, Frontal/Coronal Fitness Assessment (FA): Side Lift, Push Up, Z-Sit

Rolling & Seal

Equipment: Mat Exercise: Seated on mat, bend knees, legs together, hands on shins, pull feet towards your buttocks. Roll off your sits bones, lift your toes off the floor, balance behind your tailbone. INHALE to roll back. EXHALE to roll up. Keep your toes away from the mat. The reverse breathing pattern is possible for students who lift the shoulders on roll back or for students who have trouble rounding the low back on the roll back. Benefits: Massages the spine, core control in spine flexion, breathing, lengthens spine muscles, c-curve. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Seated, Inverted FA: Long Sit, Roll Up, Hundred

Leg Pull

Equipment: Mat Exercise: Seated, hands on floor behind body, legs extended, raise body from floor, raise one leg towards ceiling, alternate. Benefits: Hip Extension, Upper Back + Shoulders, Hamstrings, Glutes + Back Muscles, Hip Flexion (When Lifting Leg). Planes of Movement: Sagittal Program Design: Upper Extremity Weight Bearing, Full Body Integration FA: Long sit, Superman, Prone Shoulder Flexion, Half Squat, Full Squat

Sidekick

Equipment: Mat Exercise: Side-lying on mat, propped up on elbow w/ elbow directly below shoulder. Hand of upper arm on floor in front of rib cage. Hips stacked. Waist lifted. Spine neutral. Legs outstretched on floor in line w/ torso or hips slightly flexed. Top leg lifted until parallel w/ floor. Front to Back: Inhale, move top leg forward into hip flexion, foot plantar flexed, maintain neutral pelvis position. Exhale, move leg into hip ext., foot plantar flexed, maintain neutral alignment. Continue alternating b/w hip flexion & ext., minimizing trunk rotation, flexion, extension or sidebending. Up & Down: Inhale, abduct the top leg w/o allowing pelvis to shift. Exhale and adduct top leg. Passe Developpe: w/ top leg externally rotated, inhale & flex knee, sliding to against inner thigh. Exhale to extend leg out & up & then adduct back to starting position. Circles, Bicycle. Benefits: Postural Awareness, Hip Mobility + Stability, Hip Abduction + Adduction, Shoulder + Core Strength, Lumbo Pelvic Stability, Hip Disassociation, Balance by strengthening Lateral Hip Stabilizers (Glute Med and Min). Program Design: Sidelying Planes of Movement: Sagittal + Frontal + Transverse (passe develop) FA: Half Squat, Full Squat, Long Sit, Seated Hip Abductor, Z-Sitting, Prone Knee Bend, Side Lift

Spine Twist

Equipment: Mat Exercise: Sit on your mat with your legs extended. Separate your legs mat-width. Sit tall on your sit bones and reach your arms out to the sides at shoulder height. INHALE, lengthen your spine. EXHALE, twist to the right. INHALE, as you return to the center. EXHALE, twist to the left. The reverse breathing pattern will help lengthen your spine. Benefits: Back Muscles - Multifidi, Rotatores + Other Spinal Muscles, Wrings stale air from lungs. Axial Elongation, Oblique Abdominals, Deltoids to Hold Arms Up. Program Design: Seated Planes of Movement: Transverse FA: Seated Hip Abduction, Side Lift, Long Sit

Mermaid

Equipment: Mat Exercise: Sit sideways on your mat. Fold your right leg in and your left leg away from you. This position is also known as "Half Pinwheel" or Z-Sit. Sink both sit bones evenly into the mat and sit upright. Inhale to lengthen back of neck. Exhale, keeping pelvis still, move the spine into lateral flexion away from legs. Press one hand into the mat & arc other arm overhead. Reach top ribs up & apart to the ceiling with an inhalation. Maintain length at both sides of the waist. Exhale to return to sitting position. Stretch toward the legs placing hand on mat or wrapping around knee or ankle. Benefits: Spine Mobility into Lateral Flexion, Shoulder Alignment + Awareness, Hip Interal + External Rotation, Mobilizes spine in all directions, Stretches intercostals which improves breathing, Lengthens Lat Dorsi. Planes of Movement: Frontal/Coronal (+ Transverse w/ rotation) Program Design: Seated FA: FA: Z-Sit, Goal Post, Roll Up, Hundred, Push Up, Superman, Prone Knee Bend

Push Up

Equipment: Mat Exercise: Standing on the mat, feet hip width apart. INHALE to prepare. EXHALE, drop your chin to the chest and begin to roll down. Once your hands touch the mat, INHALE, and walk your hands forward to a Front Control/High Push-Up position. EXHALE, establish a solid Front Control. Reach your heels back and the top of your head forward in opposition. INHALE, shift your weight forward by pressing your toes into the mat. Bend your elbows straight back for a push-up. Look slightly forward, lead with your chest. EXHALE, straighten your arms to come up and press your heels back. Repeat the last breath (as often you can perform a clean push-up). INHALE lift your hips (into an Inverted V) and walk your hands back to your feet. When your body weight is fully on your feet, EXHALE to roll up to standing. Benefit: Shoulder Girdle Organization, Upper Body & Abdominal (Front Body) Strength. Program Design: Full Body Integration Planes of Movement: Sagittal FA: Pushup, Rollup

Standing Roll Down

Equipment: Mat Exercise: Standing, feet hip width apart. INHALE to stand tall, reaching the crown of your head to the ceiling. EXHALE, nod your chin to the chest and begin rolling down into a dangling position. INHALE into your back. EXHALE, reach your tailbone towards your heels to begin rolling back up. Benefits: Postural Awareness, Release Tension from Neck + Shoulders, Lengthens Spinal Extensors + Hamstrings, Balance. Program Design: Standing Planes of Movement: Sagittal FA: Long Sit, Heel Raises, Hundred

Side to Side

Equipment: Mat Exercise: Supine on mat, Legs at TT, spine slight lumbar flexion or neutral, arms by sides, arms on floor at 45 degree angle out to side. Inhale as legs & pelvis rotate to the right. Exhale and rotate back to center. Inhale as legs & lower torso rotate to the left. Exhale back to center. Maintain shoulder blades on the mat. Benefits: Lengthens Back Muscles, Trunk Strength, Spine + Rib Mobility, Shoulder + Hip Mobility, Strengthens Core, Posture. Program Design: Supine Abdominals Planes of Movement: Sagittal + Frontal + Transverse FA: Z-Sitting, Side Lift, Long Sit, 1/2 squat, Full Squat, Seated Hip Abductor, Hundred

Pelvic Clock

Equipment: Mat Exercise: Supine on mat, knees bent, feet on floor - hip width, spine neutral, arms by sides, palms up or down. 12 to 6; INHALE, rock your pelvis toward your feet, so your tailbone touches the mat, and your back lifts slightly off the mat. EXHALE, rock your pelvis toward your shoulders, so your tailbone curls up and your lower back melts into the mat. 3 to 9; Rock your pelvis to the right, by bringing more weight onto your right buttock. Then rock your pelvis to the left, bringing more weight onto your left buttock and lifting the right hip up. Breathe normally throughout. Variations: Diagonal (11 to 5, 1 to 7, Figure 8, Circles) Benefits: Balance, Spine + Pelvic Mobility, Hip Joint ROM, ROM of Lumbar Spine, Decreased Muscle Guarding, Releases tension from Hip Flexors, Improves natural hip swing during walking, Balances Pelvic Floor. Program Design: Supine Planes of Movement: Sagittal + Frontal + Transverse FA: Long Sit, Roll Up, Hundred

Bent Knee Opening

Equipment: Mat Exercise: Supine on mat, knees bent, feet on floor - hip width, spine neutral, arms by sides, palms up or down. INHALE (into your back) to prepare. EXHALE, open one knee to the side (by rolling to the outer edge of the foot). INHALE, return the leg to center where your knee points straight to the ceiling and your foot is flat on the mat. Alternate Legs. Benefits: Hip Disassociation, Torso Control, Adductor Muscles, Strengthens deep hip rotators, Hip External Rotation, Spine Stability, Abdominals (Transverse + Obliques), Inner thigh, glute + abs work, Lumbo-Pelvic Stability Program Design: Supine Planes of Movement: Transverse FA: 1/2 squat, Full squat, Seated Hip Abductor, Z-Sitting, Roll Up, Hundred, Prone knee bend

Bridging

Equipment: Mat Exercise: Supine on mat, knees bent, feet on floor - hip width, spine neutral, arms by sides, palms up or down. INHALE to prepare. EXHALE, roll your pelvis towards your shoulders until your torso is on a diagonal from shoulders to knees. INHALE at the top. EXHALE, roll slowly down, one vertebra at a time. INHALE, roll your pelvis towards your feet (anterior pelvic tilt). EXHALE, roll it up. Benefits: Spine Mobility, Rib Mobility, Hamstring Strength, Hip Flexor Length, Spine Mobility, Spine Flexion, Spine Articulation, Hip Extension (Strengthens Hamstrings + Glutes). Program Design: Supine Planes of Movement: Sagittal FA: 1/2 squat, full squat, Long sit (hip flexor), Abductor sit, Roll Up (Spine mobility), Superman (anterior musculature), Prone Press Up (hip flexor), Prone Knee Bend

Arm Arcs

Equipment: Mat Exercise: Supine on mat, knees bent, feet on floor - hip width, spine neutral, arms by sides, palms up or down. Inhale. Float arms off the floor. Exhale as arms arc overhead, maintain torso neutral, allowing upward rotation of shoulder blades. Bring arms overhead only as far as ROM will allow. Bring arms back to floor, widening across the collar bones. Benefits: HNSO, Posture, Thoracic Extension, Shoulder Mobility into flexion, Shoulder Disassociation (while keeping torso still), Lengthens Lat Dorsi, Activates Upper Abdominals, Upper Extremity Core Integration, Shoulder Congruency, Scauplohumeral Rhythm. Program Design: Supine Upper Extremity Planes of Movement: Sagittal FA: Goal Post, Push Up, Prone Shoulder

Rollover

Equipment: Mat Exercise: Supine on mat, legs long or bent knees w/ feet on mat. INHALE to prepare. EXHALE, roll your pelvis towards your shoulders, lift your hips and send your legs over your head. Stop when your legs are parallel to the floor. INHALE, open your legs hip-distance, and flex your feet. EXHALE, roll your spine down to the mat one vertebra at a time, until your pelvis is back on the mat and circle legs out and around. INHALE, close your legs and point your toes. Repeat a few times. Then reverse direction: INHALE to prepare. Your legs are hip-width apart. EXHALE, roll your legs over your head with your legs hip-distance apart. INHALE, point your feet and close your legs. EXHALE, roll down one vertebra at a time. INHALE, open your legs and flex your ankles. Repeat a few times. Benefits: Spine Mobility/Articulation, Lengthens Posterior Chain (erector spinae, glutes, hamstrings, calves), Strengthens Abdominals, Core Control. Planes of Movement: All Program Design: Inverted FA: 1/2 squat, Full Squat, Goal Post, Long Sit, Seated Hip Abductor, Roll Up, Hundred, Side lift, Superman, Prone Knee Bend.

Hundred

Equipment: Mat Exercise: Supine, arms along sides, palms down, legs in TT. Inhale, exhale to roll head & neck & shoulder blades off mat, maintaining axial elongation. At same time, reach hands and hover, keeping lumbar spine in contact with mat. Pulse arms up and down. Inhale for 5 counts, exhale for 5 counts. Keep hands reaching away from shoulders; the breathing is smooth & continuous. Benefits: Core Control in Spine Flexion, Axial Elongation, Breathing, Muscular Endurance, Abdominals (Obliques, Rectus Abdominis, Transverse Abdominis), Spine Flexion. Planes of Movement: Sagittal Program Design: Supine Abdominals FA: Hundred, Roll Up

Criss Cross

Equipment: Mat Exercise: Supine, interlace hands behind head, support the weight of your head with your hands. INHALE, lengthen the back of your neck. EXHALE, nod your chin to your chest and curl your head, neck, and shoulders up. INHALE, lift one leg into tabletop. EXHALE, let your lumbar spine sink into the mat, as you lift your second leg into tabletop as well. For slow criss cross: INHALE in the center. EXHALE, reach your left shoulder towards your right knee and extend your left leg at a 45-degree angle. INHALE, back to center (keep chest high). EXHALE, repeat to the other side. INHALE, return to center. "Inhale twist - exhale center - inhale twist - exhale center." Benefits: Core control, oblique abdominals, thoracic flexion, cervical & upper thoracic spine, rotation, coordination. Planes of Movement: Sagittal, Coronal, Transverse Program Design: Supine Abdominals FA: Hundred, Roll Up,

Assisted Roll Up

Equipment: Mat Exercise: Supine, knees bent, hands behind knees. Inhale, lengthen spine, exhale, press the legs away, roll up thru head, neck and spine. Continue until sitting position, feet on floor. Inhale to lengthen, exhale to roll back, keeping the feet on the floor until they naturally come up. Roll thru the spine until starting position. Benefits: Spine Mobility (Lumbar Flexion), Core Control in Spine Flexion, Hip Flexor Length, C-Curve, Posterior Pelvic Tilt, Coordination (Breath + Movement), Lengthens your erector spinae, quadratus lumborum + hip flexors, Activates hip extensors (Glutes). Program Design: Seated Planes of Movement: Sagittal FA: Roll Up, Hundred, Long Sit

Double Leg Stretch

Equipment: Mat Exercise: Supine. Tuck your legs into your chest with arms around them. INHALE to prepare. EXHALE, reach your legs forward and your arms back. INHALE, bend your knees into the chest and circle your arms around. Grab your knees. EXHALE, reach away from the center, keeping your chest high. INHALE, bring everything back together. "Exhale reach. Inhale circle back." Benefits: Shoulder & Hip Disassociation, Core Control in Spine Flexion, Abdominal Strength, Loaded Hip Flexion. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Supine Abdominals FA: Long Sit, Full Squat, Hundred, Roll Up

Scarecrow

Equipment: Mat Exercise: lay down prone, arms in captial "E" or goal post. Neutral spine, legs together. Head hovering off mat, aligned w/ spine. Inhale & externally rotate arms, lift hands & forearms off floor. Exhale to lift elbows, maintain hands higher than elbows. Inhale to extend thoracic spine, continuing to ER arms and extend arms. Bend at elbows to bring arms back. Exhale to roll back down to mat, maintaining arms elevated. Lower elbows to mat, maintain hands higher than elbows. Lower forearms to mat. Benefits: Shoulder External Rotators, Scapular + Humeral Strength + Awareness, Thoracic Strength + Mobility, Core Control, Posterior Shoulders. Program Design: Prone Planes of Movement: All FA: Prone Press Up, Superman, Prone Shoulder, Push Up, Goal Post

Supine Stretch

Equipment: Mat, Barrel- adjust so that sacrum is at base of arc & hands are able to hold ladder. If shorter, may have to use box. Exercise: Stand in front of barrel, w/ sacrum toward base of barrel, legs slightly bent. Reach your arms forward. Inhale, lengthen spine. Exhale, float up arms and roll backward onto barrel, grasping top ladder rung. Reach hands back to grasp first rung of ladder. Walk hands down one rung of ladder. Walk hands down one rung at a time until in comfortable level of spine extension. Maintain position for several breaths; allowing spine to release. Exhale, reach arms toward ceiling & roll up segmentally to starting position. Benefit: Spine Extension Mobility, Thoracic Extension, Postural Awareness, Lengthens Hip Flexors, Stretches Abdominals + Chest, Improves Shoulder Flexion, Lengthens Lat Dorsi, Improves Segmental Spine Movement (lumbar flexion & thoracic extension). Program Design: Standing Planes of Movement: Sagittal FA: Goal Post, Roll Up, Hundred, Push Up, Superman, Prone Shoulder, Prone Press Up, Prone Knee Bend

Rowing Series: I

Equipment: Reformer R or B Exercise: Long Sit, Facing Back. Bend your elbows and pull your hands 3 inches in front of your sternum. Point your fingers towards each other, palms towards your chest. INHALE, sit tall to prepare. EXHALE, reach through your feet and roll off your sit bones. Round your spine as you push the carriage forward and your torso moves back. Roll about halfway down. INHALE, maintain the C-Curve and without moving the carriage open your arms out to a T-position with your palms facing back. EXHALE, bend forward over your legs as you press your arms back (the carriage doesn't move during this step). Reach your hands as close together behind your back as possible. Clasp your hands if possible. Bending your arms will make it easier to interlace your hands. INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your arms as high as you can. EXHALE, release your hand grip and circle your arms around and to the front. The straps will go slack here, as the carriage has bottomed out (is all the way home). Turn your hands inside the loops so that - when your hands are in front of you - you can grab the loops and roll up into the seated starting position. INHALE, stack your spine. Benefits: HNSO, Shoulder stabilizers + extensors, shoulder mobility, upper extremity core integration, coordination & memory, Lengthens Hamstrings. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Seated Upper/Lower Extremities FA: Goal Post, Long Sit, Roll Up, Prone Shoulder, Push Up

Rowing Series: II

Equipment: Reformer R or B Exercise: Long Sit, Facing Back. Bend your elbows and turn your palms towards you. Lift your elbows to shoulder height, and keep them in line with your shoulders. Your fingers are pointing to the ceiling. INHALE, sit tall to prepare. EXHALE, lean back with a flat back. INHALE, reach your arms up towards the ceiling while rotating your palms inside the loops so they face forward. EXHALE bend forward over your legs and lower your arms outside the carriage. Sweep your arms back. Continue as in the round back version: Reach your hands as close together behind your back as possible. Clasp your hands if possible. Bending your arms will make it easier to interlace your hands. INHALE, straighten your arms behind you, rotating your shoulders open. Try to lift your arms as high as you can. EXHALE, release your hand grip and circle your arms around and to the front. The straps will go slack here, as the carriage has bottomed out (is all the way home). Turn your hands inside the loops so that - when your hands are in front of you - you can grab the loops and roll up into the seated starting position. INHALE, stack your spine. Benefits: Strengthens your shoulder stabilizers & spine extensors, improves shoulder mobility, lengthens hamstrings, improves upper extremity core integration, challenges coordination & memory, HNSO, Upper Extremity integration when in C-Curve. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Seated Upper/Lower Extremities FA: Goal Post, Long Sit, Prone Shoulder, Roll Up, Push Up

Rowing Series: III

Equipment: Reformer R or B Exercise: Long sit, facing footbar. INHALE, reach your arms forward to eye level. EXHALE, lower your straight arms and lightly touch the carriage with your fingertips. INHALE to reach arms forward and on an upward diagonal. EXHALE to open your arms out to the sides and circle them around and down and back into the starting position. Benefits: Shoulder Girdle Organization, Upper Body Strength, Shoulder Congruency, Shoulder Mobility into Flexion + Abduction, Upper Extremity Core Integration, Upper Back Muscles + Spine Extensors, HNSO, Thoracic Flexion, Postural Endurance, Pecs Eccentrically, Trunk Stability. Planes of Movement: Sagittal, Transverse, Coronal Program Design: Seated Upper/Lower Extremities FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder

Rowing Series: Rowing Front IV

Equipment: Reformer R or B Exercise: Long sit, facing the footbar. INHALE, sit tall to prepare. EXHALE, round your spine forward and at the same time reach your arms forward until your hands are at shoulder height. Arms are on a horizontal line. Keeping your arms extended along the horizontal line, INHALE and stack your spine back to an upright long sit position. Now your arms are at a 90-degree angle (flexed) to the torso. Continue the INHALATION and reach the arms toward the ceiling, flexing the shoulders further. EXHALE open your arms out to the sides and circle them around and down, back to the starting position. Progression: After bending forward over your legs and reaching your arms forward, keep your arms near your ears, while you INHALE and reach your heart forward into a long diagonal (hip hinge). Press the carriage back with your sit bones (opposition). Lift your torso to the vertical position, as your arms reach toward the ceiling. EXHALE open your arms out to your sides and circle them around and back down to the starting position. Planes of Movement: Sagittal, Coronal, Transverse Benefits: HNSO, Shoulder Girdle Stabilization, Upper Extremity Strength, Shoulder Mobility into Flexion + Abduction. Upper Extremity Core Integration. Upper Back Muscles + Spine Extensors. Thoracic Flexion, Lengthens back body, Postural Endurance, Trunk Stability, Pecs Eccentrically. Program Design: Seated Upper/Lower Extremities FA: Long Sit, Goal Post, Push Up, Roll Up, Prone Shoulder

Long Stretch: Knees Off

Equipment: Reformer RY or RB Exercise: Kneeling on reformer with hands on footbar. Feet up against shoulder blocks. Round back with Knees hovering off carriage. Press w/ the legs & come back in, like a swinging motion. Round back - maintain flexion in upper spine. Emphasis on pulling knees in quick - exhale here. Push into the arms through the footbar. Instructor - put forearm under abdominals when in spine flexion. When in spine flexion, lift vertebrae at back of head up, gaze down. When in thoracic extension, lift sternum. Keep sit bones together, do not widen. Move back & forth like a dinger of a bell. Benefits: Hip Disassociation, Shoulder Girdle Stability, Core Strength, Hip Extension, Glutes/HS. Planes of Movement: Sagittal Program Design: Full Body FA: Hundred, Push Up

Long Stretch: Downstretch

Equipment: Reformer RY or RB Exercise: Kneeling on reformer, hands on footbar, feet propped up against shoulder blocks. Arms straight, pelvis forward. Look like back of rocking horse. Press out, INhale, Come in & Exhale. Anchor toes on mat & heels firmly against shoulder blocks. Tilt/Press Pelvis toward footbar throughout to encourage hip extension. Planes of Movement: Sagittal (Transverse + Coronal when add arm extension and rotate out to side) Benefits: Strengthens hips, glutes, HS in extension. Arms and Front Abdominal wall. Program Design: Upper Extremity Weight Bearing FA: Push Up, Prone Knee Bend, Prone Press Up

Long Stretch: Upstretch

Equipment: Reformer RY or RB Exercise: Standing on reformer, hands on footbar, feet propped up against shoulder blocks. Plank position. INHALE, send your hips up and back into the Inverted V. EXHALE, curl your tailbone under and continue to round your spine, one vertebra at a time, all the way up to your neck. Keep the carriage still during this part. INHALE, find your Long Stretch position by widening your chest and pushing the carriage back with your legs. Benefits: Integrates full body, strengthens shoulders, abs, shoulder stabilizers, spine articulation. Planes of Movement: Sagittal Program Design: Inversion, Full Body FA: Push Up, Roll Up, Long Sit, Heel Raises

Long Stretch: Arabesque

Equipment: Reformer RY or RB Exercise: Standing on reformer. Hands on footbar. Both feet flat by shoulder blocks. Arabesque - Flat Foot, square hip: Keep one foot flat on the carriage w/ heel against shoulder rest. With carriage all the way in, extend one leg up and back, maintain pelvis as neutral as possible. Exhale to press carriage back & inhale to bring carriage in moving only the leg on the carriage, the lifted leg stays still. Arabesque- Plantarflexed ankle, open hip: Place one foot on carriage on plantarflexed ankle w/ heel raised against shoulder rest. With carriage all the way in, extend one leg up & back, allowing hip to open as needed to lift leg to ceiling. Exhale to press carriage back & inhale to bring carriage in, moving only thru the carriage leg, the lifted leg remains still. Arabesque- Plantarflexed ankle w/ beats: Place one foot on carriage on plantarflexed ankle w/ heel against shoulder rest, other foot hovers b/w shoulder rests, body in plank position. Inhale to pull carriage in, flexing the bottom hip as you extend top leg to ceiling. Exhale to press carriage out, bringing the legs back together. Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs, HNSO, Shoulder & Trunk Stability, Upper Extremity Core Integration. Planes of Movement: Sagittal, Transverse, Frontal/Coronal Program Design: Full Body, Inversion FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal Post

Footwork

Equipment: Reformer, 2+ Springs (RRB), Headrest up or down. Exercise: Supine, Feet on Footbar (check for 90 degree angle in hip flexion, thighs vertical). Exhale, push carriage out, extending hips & knees. Inhale, bend hips & knees, returning carriage to starting position. Put hand under lumbar to make sure there's a mouse hole. Heaviness in pelvis. Variations: Heels/Toes Parallel, Pilates V, Heels/Toes Wide in ER/IR, Calf Raises, Hip Circles, Single Leg. Benefits: Lower Extremity Alignment (Hip, Knee, Foot, Ankle), Strength & Mobility, Hip, Knee, Foot, Ankle Mobility, Foot, Ankle + Leg Strength, Posture, Breathing, Core Control, Lumbo-Pelvic Stability, Hip Disassociation. Program Design: Supine Planes of Movement: Sagittal, Transverse FA: Half squat, full squat, long sit, abductor sit, z-sitting, prone knee bend

Short Box Series

Equipment: Reformer, All Springs, Short Box, Foot Strap Exercise: Come to sit on the short box facing the foot bar. Keep at least one palm's width of space behind you. Slide your feet under the foot strap. Round Back; aka Roll Down. INHALE, sit tall to prepare. EXHALE, roll off your sit bones into a C-Curve. INHALE into your back while holding the C-curve. EXHALE to roll up, maintaining the C-curve until your lumbar spine is upright. INHALE, stack your spine, bottom to top, until you're sitting upright. Flat Back aka Hinge or Straight Back; INHALE, sit tall to prepare. EXHALE, lean back, rolling off your sit bones. Keep the rest of your spine straight. INHALE, return to an upright seated position. Opposite breathing pattern possible to help with axial length. Twist aka Rotation; INHALE, sit tall to prepare. EXHALE rotate to one side, keeping your spine tall. INHALE, turn to the center. Repeat on the other side. Progression: Reach your arms to a T. Regression: Place a dowel behind your neck and on top of your shoulders and rest your arms on the dowel, this helps keep the shoulders relaxed and improves awareness of spine rotation. Opposite breathing pattern possible. Wring out your torso like a wet towel. Oblique Flat Back Twist; INHALE, sit tall and twist a bit to one side. EXHALE to lean back in a straight line (with your spine rotated). INHALE to come back up the same way. EXHALE to turn to the center. EXHALE, lean back in the center, INHALE come up. EXHALE twist to the other side etc. Progression: Skip the straight repetition in the center. Around The World INHALE, sit tall to prepare and twist to the right. EXHALE, hinge back with a flat back. Rotate your torso through the center to the other side. INHALE lift up into an upright seated position, turn to the center. EXHALE reverse direction. Side Bend aka Lateral Fl

Reverse Abdominals

Equipment: Reformer, B or R Exercise: Quadruped, facing back/pulleys of reformer, knees 1-2" away from shoulder pads. Hands on frame, slightly in front of shoulders. Spine in neutral. Shift body weight forward so that shoulders are ahead of hands, putting body in a parallelogram position. Grip with thumbs on top. Exhale to flex hips, bringing carriage towards hands. Maintain neutral spine. Inhale to extend hips, allowing carriage to move towards foot of reformer, past starting position. INHALE to prepare. EXHALE to pull your knees underneath your body without moving your upper body. (hip flexion). INHALE to return the carriage with control. Benefits: Balance, Shoulder Girdle Organization, Hip Disassociation, Strengthens Upper Abdominals, Hip Flexors, Shoulders + Arms, Anterior Oblique Sling, HNSO, Core Control. Program Design: Upper Extremity Weight Bearing Planes of Movement: Sagittal & Transverse (Oblique Variation) FA: Push Up, Hundred, Roll Up

Quadruped Series

Equipment: Reformer, B or R Exercise: Quadruped, facing footbar. Hands on base of frame, shoulders approximately over hands, spine in neutral. Hips & knees at 90. Feet between shoulder rests or against them. Eyes of elbows facing each other - unlocked. Hip Flexion/Extension: (Push w/ legs first and pull). Maintain shoulders over hands (for more challenge- press back until in greater than 90 degrees of shoulder flexion). Exhale to extend hips, pressing the carriage back. Maintain neutral spine. Inhale to flex hips, pulling the carriage back in. Shoulder Flexion/Extension: (Push & pull w/ arms). Maintain hips over knees or for more challenge, press the legs back until 45 degrees of hip flexion. Exhale to press thru the arms until shoulders are flexed to approx. 135 degrees. Maintain neutral spine. Inhale to pull the carriage in, extending the shoulder. May modify breathing as necessary. Combination: (Combined hip & shoulder movements). (Push legs back first, then arms, pull knees in, then arms). Maintain shoulders over hands. Inhale to extend the hips, pressing carriage back. Keep hips extended & press back thru shoulders. Exhale to flex the hips, pulling knees back under hips. Extend the shoulders, pulling carriage back in. May modify breathing as necessary. Benefits: Balance, Core Control, Abdominals, Scapula + Pelvic Stability, Strengthens latissimus dorsi, teres major, serratus anterior, pectoralis major, and rotator cuff, Hip Extension, Hip Disassociation. Program Design: Upper Extremity Weight Bearing Planes of Movement: Sagittal FA: Push Up, Prone Knee Bend, Superman, Prone Shoulder Flexion, Prone Press Up

Jumping

Equipment: Reformer, Jumpboard Exercise: Supine, Prep; Use two springs to have enough proprioceptive feedback. INHALE, bend your knees while keeping your heels glued to the board. Have legs together EXHALE, straighten your knees. INHALE, lift your heels (demi-point). EXHALE, lower your heels. Jumping; INHALE, prepare for the jump by bending your knees. EXHALE, push off the board (and jump). INHALE, land by touching down with the balls of your feet first, then your heels, and then bend your knees. EXHALE, straighten your knees (come to stand). INHALE, bend your knees. EXHALE for the next jump. Straighten, lift, lower, bend. Benefits: Ankle Stability + Strength, Ankle Mobility, Balance, Lower Extremity Alignment, Ankle Extensors (Calves), Trunk Stability, Core Control, Strengthens Foot Muscles, Foot + Ankle Articulation, Strengthens Abdominals Planes of Movement: All depends on choreography. Program Design: Supine Lower Extremity & Abdominals FA: Half Squat, Full Squat, Heel Raise, Hundred

Long Box: Pulling Straps

Equipment: Reformer, Long Box, Red Spring Exercise: Prone on Box, Facing Back of Reformer. Plow/Pulling straps; INHALE, into your back as you lower your arms with control, using the underarm muscles. EXHALE, pull the straps back and up into the starting position. T-Arms (also known as Airplane or T-Arms); Turn your palms down. EXHALE, open your arms into a T-position. INHALE, pull them towards the body. Triceps; INHALE, bend your elbows. (Keep your elbows high, next to your rib cage). EXHALE, straighten your elbows. Spine Extension; Inhale to extend shoulders, pulling the arms along side the torso, & simutaneously extend thru the thoracic spine. Exhale to return to neutral spine as arms return to starting position. May maintain spine extension for multiple reps. Benefits: Strengthens Spinal Extensors, Posterior Deltoids, Lat Dorsi, Lower Trap + Rotator Cuff, Thoracic Extension, Shoulder Congruency + Shoulder Girdle Organization, HNSO, Back of Neck (helps with forward head posture), Abdominals. Planes of Movement: Sagittal + Frontal Program Design: Prone FA: Superman, Prone Press Up, Goal Post.

Cleopatra

Equipment: Reformer, R Exercise: Hold on to the foot bar as you come to sit sideways on the carriage. The foot bar to your right. Bend and stack your knees. Place your shins, one on top of the other, against the shoulder blocks. With your right hand grab the foot bar slightly in front of your shoulder. Place your left palm flat on the carriage in front of you. Point your fingers towards the foot bar. If your left arm is too short to reach the carriage, place a block or moon box on the carriage and your palm on top of the box. Press the carriage out to straighten your right arm. (Always begin the exercise with your arm straight and the carriage pushed out. Align your body (or your student) in that position. With the carriage closed the position is very restricted, there is not enough space and you have no chance to align yourself correctly without compressing your neck, spine, shoulder, or hip. Side bending: Inhale to press carriage out. Exhale, draw shoulder down & pull carriage in (sidebending). Reach head & spine in long arc, sidebending up & over the legs. Press into the foot bar to press the spine into additional side bending. Breath + Movement Pattern, EXHALE, pull the carriage in, keeping your right shoulder down. INHALE to control carriage back, while looking over the opposite shoulder. Repeat. Then turn to face the other way. Benefits: Lateral Flexion of Spine, Shoulder Alignment, Shoulder Joint Congruency, Shoulder Stability, Cervical Spine Rotation, Lengthens QL (deepest ab muscle), Lengthens side of body, Breathing. Program Design: Seated Planes of Movement: Transverse, Coronal FA: Half Squat, Goal Post, Z-Sitting, Roll Up, Hundred, Side Lift, Superman, Prone Shoulder, Prone Knee Bend

Mermaid

Equipment: Reformer, R Exercise: Sidesitting, one leg aligned w/ shoulder rests, other shin aligned w/ side of carriage to comfort. Sit bones as close to carriage as possible w/o losing vertical/neutral alignment. 1 hand on foot bar & slightly forward of shoulder. Other hand behind head or extended. Inhale, lengthen spine. Exhale, press carriage away from foot bar, extending elbow & side bending toward bar w/ opposite arm forming C-curve over the head. Maintain pelvis in starting position. Inhale to return to starting position. Modify breathing as necessary, hold stretch position & inhale, then exhale to return to starting position. Counter-stretch. Benefits: Lateral Flexion of Spine, Shoulder Alignment, Shoulder Joint Congruency, Shoulder Stability, Lengthens Back Muscles, Improves Posterior Breathing, Shoulder Girdle Organization Planes of Movement: Frontal (+ Transverse for Rotation) Program Design: Seated FA: Z-Sit, Goal Post, Roll Up, Hundred, Push Up, Superman, Prone Knee Bend

Standing Hip Stretch

Equipment: Reformer, R Exercise: Standing leg straight & vertical. Stand facing foot of reformer, hands on foot bar. Foot closest to reformer is propped up against shoulder rest and leg hovers. Opposite foot on floor, toes aligned w/ front edge of carriage. Foot on moonbox if reformer more than 14" tall. Exhale, extend the hip & knee by pressing the carriage back. Maintain both legs straight & press carriage back farther. Bend standing knee & continue to press carriage back into longer lunge. Inhale to return to standing position by straightening the standing leg & bending back leg. Maintain spine & pelvis in neutral position throughout movement. Avoid letting hips rotate or hike up. Modify breathing as necessary. Benefits: Hip Extension, Hip Flexion, Hip Mobility, Leg Flexibility, Lengthen Hip Flexors, Thighs + Hamstrings, Hip Disassociation. Planes of Movement: Sagittal Program Design: Standing FA: Half Squat, Full Squat, Heel Raise, Long Sit, Prone Knee Bend

Supine Abdominal Series

Equipment: Reformer, R Exercise: Supine, hands holding handles/small loops, arms extended toward ceiling. Knees & hips at 90 degrees, spine in neutral. Exhale, extend shoulders, bringing arms down to sides. Curl up into chest lift. Flex spine. Inhale, roll down. Add leg extension to progress. Hundred: Maintain curl up of body w/ legs outstretched. Spine in neutral or slight spine flexion. Pump arms up and down. Inhale 5 counts, Exhale 5 counts. Coordination: Start w/ head down, elbows bent floating above carriage, knees flexed toward chest. Inhale, extend arms & legs. Curl up into 100 position. Open & Close legs. Exhale, bend knees, bend elbows, maintain head & chest lifted. Perform 3-5 times. Arms & Legs go out together, then legs separate, bend in, elbows bend in & roll down. Benefits: Abdominal, Shoulder Stabilizer, Hip Flexor Strength, Trunk Stability, Anterior Oblique Sling, Coordination, Upper Extremity Integration into Core. Program Design: Supine Planes of Movement: Sagittal, Frontal FA: Hundred, Roll Up, Push Up, Superman

Kneeling Arms Facing Side

Equipment: Reformer, R Spring Exercise: High kneeling facing side of reformer in the middle of the carriage or next to shoulder rests. One hand holding handle or loop. Knees hip width apart. Neutral alignment. Kneeling Side Arms #1 (Draw a Sword): Outside hand holding loop, palm facing in, just in front of opposite ASIS bone. Exhale to reach elbow out & up to 45 degree angle, then extend forearm. Hand should end up level w/ top of head. Inhale to return. Kneeling Side Arms #2 (lateral flexion/triceps): Inside hand on shoulder rest, body in sidebend w/ outside hand holding loop, palm facing up, elbow bent aligned over side of face. Exhale to extend elbow, pressing hand toward ceiling. Humerus should remain stable. Inhale to return. Kneeling Side Arms #3 (truck driver): Inside hand holding loop, palm facing ear, arm in 'goal post' position, w/ the arm slightly forward of shoulder. Exhale to press hand straight up toward ceiling. Inhale to return. Travolta (draw a sword w/ rotation). External & Internal Rotation (elbow in at side and rotates in/out). Benefits: Trunk, Hips, Shoulders, Arms, Rotator Cuff, Deltoids, Pecs, Posture, Shoulder Congruency, HNSO, Axial Elongation, Core Control, Trunk Stabilization, Side Bend: lengthens latissimus dorsi, quadratus lumborum, and obliques on the side body. Program Design: Seated/Kneeling Planes of Movement: Frontal & Transverse FA: Prone Knee Bend, Side Lift, Prone Press Up, Push Up, Goal Post

Kneeling Arms Facing Back

Equipment: Reformer, R Spring Exercise: Seated or high kneeling facing back/pulleys of reformer. Hands in handles, palms facing up. Arms bent at sides. Neutral alignment. Spot client w/ teacher's hand at sternum until gain balance. Biceps Curls: Palms up, elbows lifted to shoulder height or as high as tolerated. Exhale to bend elbows, bring hands close to the shoulders w/o allowing the elbows to move. Rows- cords crossed: Exhale to adduct the scapulae & reach the elbows back, hands staying in front of the torso, arms parallel to the floor. Chest Expansion: Inhale to press back, opening clavicles to the sides. Pause & turn head to look right, left, center. Repeat, looking in opposite direction first. Benefits: Shoulder Mobility, Shoulder Strength, Axial Elongation/Posture, Strengthens Arms (Triceps for Straight Arms Back), Hip Extensors, Abdominals, Balance, Control, Posterior Shoulder Girdle + Rotator Cuff, Reverse Hug a Tree: Strengthens rhomboids and middle trapezius. Program Design: Kneeling/Seated Planes of Movement: All FA: Goal Post, Side Lift, Prone Shoulder Flexion, Superman, Prone Knee Bend

Kneeling Arms - Facing Front

Equipment: Reformer, R Spring Exercise: Seated or high kneeling facing foot of reformer. Hands in handles, palms facing up. Arms bent at sides. Neutral alignment. Spot client w/ teacher's hand at sternum until gain balance. Offering aka Serving; Bend your elbows. Palms up. INHALE, stand tall to prepare. EXHALE to reach your arms forward until almost straight. INHALE, bend your elbows straight back to return slowly to the starting position. Opposite breathing pattern possible. Straight Arm Offering: Move your straight arms forward and back, also called Shoulder Flexion, or The Queen. Serve a Tray; INHALE to reach arms forward. EXHALE to open your arms to the sides, without letting your shoulder blades squeeze together. INHALE to return your arms to shoulder width in front of you. EXHALE to bend your elbows and return to the starting position. Hug a Tree; Lift your elbows to the sides and connect your fingertips across your sternum (as if you are hugging a big tree). INHALE to let your shoulder blades come together, while your fingers separate. EXHALE, move your hands closer together. Arm Circles; INHALE to reach your arms forward to an upward diagonal. EXHALE to open them out to the sides (keep scapulae stable) and circle them around and down. Reverse direction. Reverse the breathing pattern. Salute aka Triceps Press; Lift your arms into a rhomboid position in front of your face. Your elbows are bent, your index fingers and thumbs are touching with your palms facing away from the forehead. EXHALE to press into the straps, extending your arms on an upward diagonal (to where the wall meets the ceiling). INHALE, bend your elbows back into the starting position, backs of your hands touching your forehead. Shave the Head aka Triceps; Similar to Salute, but your hands are behind your head. Lean slightly forward. This requires

Long Box Teaser

Equipment: Reformer, R or BY Exercise: Seated on long box, facing footbar, both short loops in hands, legs in V or table top. INHALE to prepare. EXHALE to roll down one vertebra at a time. Reach your arms out to the sides and let your head extend back. (The edge of the box should touch you on your upper back - shoulder blade area). Lower your legs at the same time. INHALE here in this big backbend. EXHALE, lift your head and reach your arms forward and roll up, reaching your hands into the straps. Benefits: Strengthen abdominals, improve spine flexion, shoulder stabilizers, shoulder flexors (anterior deltoid), hip flexors, quads, balance, coordination, shoulder disassociation, core control, stability, full body movement, deep neck flexors. Plane of Movement: Sagittal (with choreography it could be more) Program Design: Seated FA: Hundred, Roll Up, Long Sit

Seated Footwork

Equipment: Reformer, R or R+, Footbar High. Exercise: Come to sit on the foot bar. Position yourself so your sit bones are just in front of the foot bar. Place the arch just in front of your heels (sometimes called the "eye of the heel" against the edge of the carriage so your foot doesn't slide up or down when you push. Push the carriage out to begin and check your leg alignment. Sit upright. Inhale, lengthen. Exhale, extend knee & press carriage away. Inhale, return. Maintain neutral. Ribs over pelvis. Benefits: Lower Extremity Alignment, Knee Extension + Flexion, Core Control, HNSO/Posture, Balance, Quadricep Strengthener Program Design: Seated Planes of Movement: Sagittal FA: 1/2 squat, Full squat, Heel Raise, Long Sit

Roll Down Series

Equipment: Reformer, R or RY, Cords short w/ loops or handles. Footbar or headrest down. Exercise: Long Sitting toward the base of carriage, facing the head rest. Maintain a hands-width space b/w the pelvis & edge of carriage. Hands holding onto short loops/handles. Feet on headrest, knees flexed. Hips parallel & knees bent. Reach your arms forward, elbows straight. Benefits: Spine Articulation, Spine Flexion (Lumbar + Lateral if Rotate/Obliques), Hip Flexor Lengthens, Abdominal & Arm Strength, Spine Mobility into Flexion, Shoulder Girdle Organization, Lengthens Spine Extensors (Erector Spinae). Program Design: Seated Planes of Movement: Sagittal (Transverse depending on choreography). FA: Roll Up, Hundred, Push Up, prone knee bend

Scooter

Equipment: Reformer, R+anything Exercise: Standing facing the foot of the reformer. Hands are shoulder width apart on footbar. Flat back or on diagonal. Foot closest to reformer is propped against shoulder rest, leg hovering, pull heel back, pelvis neutral. Opposite foot on floor, toes aligned w/ front end of carriage. Standing leg bent, tibia vertical. Exhale, press carriage back, extending hip & knee w/o moving rest of body. Inhale to return to starting position by flexing hip & knee. Can progress to no touch. Benefits: Hip Disassociation, Hip Extension, Hip Hinge, Hip Stability, Lower Extremity Strength (Thighs, Glutes, HS, Lateral Hip Stabilizers, Glute Med/Min, TFL), Lengthens Hip Flexors, Balance. Planes of Movement: Sagittal Program Design: Standing FA: Half Squat, Full Squat, Heel Raise, Long Sit, Seated Hip Abductor, Z-Sitting, Prone Knee Bend

Long Box Prone Press

Equipment: Reformer, R, Long Box Exercise: Prone, Head Towards Footbar, Chest Off Box, Place your hands on the foot bar, slightly wider than your shoulders. Elbows reach slightly outward, aiming towards outside of reformer frame. INHALE to prepare. EXHALE to push the carriage back, straightening your arms. INHALE to bend your elbows, bringing the carriage home. Benefits: Shoulder Girdle Organization, Medial Part of Deltoid Strengthener, HNSO, Eccentric Core Control, Spinal Extensors, Cervical Extensors. Planes of Movement: Sagittal + Frontal Program Design: Prone FA: Superman, Prone Press Up, Goal Post, Prone Shoulder Flexion, Push Up

Long Box Swan

Equipment: Reformer, R, Long Box Exercise: Prone, Head Towards Footbar, Chest Off Box, Place your hands on the foot bar, slightly wider than your shoulders. INHALE to prepare. EXHALE, press yourself back until your arms are straight. INHALE, reach your head forward and up to arch your back. Keep your arms straight. EXHALE, push back, straighten your spine (come down) and look straight down. INHALE bend your arms to bring the carriage in. Benefits: Thoracic Spine Mobility, Eccentric Core Control, Shoulder Stability & Congruency, Lengthens Lat Dorsi + Rectus Femoris. Planes of Movement: Sagittal (if add rotation & single arm then add transverse & frontal). Program Design: Prone/Spine Extension FA: Superman, Prone Press Up, Prone Shoulder Flexion, Superman.

Long Stretch Series

Equipment: Reformer, RB Exercise: Hands on Footbar, Standing on Carriage. Elephant - maintain spine in flexion, feet flat on carriage, hip width apart, legs vertical, shoulders flexed, toes slightly lifted. Inhale to press carriage back, maintaining spine flexion. Exhale to pull carriage in, deepening the abdominal scoop. Emphasis on pulling the carriage in. Single leg elephant. Inverted V - Spine in neutral, feet propped up against the shoulder rests. Hips flexed until in or near a V-position. Inhale to lengthen the spine. Exhale to extend the hips, pressing the carriage back while pivoting around the shoulders. Lengthen until in full plank position. Inhale to flex the hips, allowing pelvis to rise toward the ceiling as the carriage moves in to starting position. Long Stretch - From the plank position, inhale to move forward over the bar extending the shoulders. Maintain hips & knees extended & exhale to push back into shoulder flexion. Jack Rabbit - Prop feet against shoulder rests. Press back into plank position. Maintain arms at 135 degrees & bend & straighten the legs w/o moving the torso. Benefits: HNSO, Upper Extremity Strength + Core Integration, Shoulder Girdle Organization, Shoulder Girdle Stabilization, Spine Articulation, Spine Extension, Strengthens abs, arms, shoulders & legs. Planes of Movement: All Program Design: Inverted FA: Push Up, Half Squat, Full Squat, Goal Post, Heel Raise, Prone Knee Bend

Tendon Stretch/Gymnast

Equipment: Reformer, RB Exercise: Seated on Footbar, Hands on Footbar - palms facing back, Feet flat on carriage, heels off the edge. Stand up & bend forward, coming into hip & spine flexion, weight into balls of feet. Tendon Stretch: INHALE into your back ribs to prepare. EXHALE to press the carriage out. Keep your arms and legs straight and your spine rounded. Reach your sit bones toward your heels to encourage a posterior tilt and lumbar flexion. INHALE to pull yourself back into the starting position. Gymnast: Stay with carriage pressed out, sit tall, bend/extend at elbows, then return back to start position. Benefits: Lengthens posterior chain (back extensors, HS, calves), abdominal strength, core control, shoulder stability & mobility, c-curve, spine mobility. Program Design: Inverted Planes of Movement: Sagittal

Stomach Massage

Equipment: Reformer, RB Exercise: Seated on Reformer, facing footbar, Hands & Pilates V Feet on Footbar, knees bent, shoulders hip width apart, sit behind sit bones in posterior tilt/lumbar flexion. EXHALE to push out, straightening the knees. INHALE while you lower your heels below the foot bar (flex). EXHALE to lift your heels (point). INHALE to come back home by bending the knees. Benefits: Abdominal Strength, Core Control, Ankle Strength + Stability + Mobility, Toe Flexion + Extension, Local Stabilizers of Lumbar Spine Activated, Pressing Heels Together Activates Deep Six Hip Rotatores, Lumbo-Pelvic Stability, Knee Flexion Tall Sitting (Axial Length, Trunk Stability, Posture). Program Design: Seated Planes of Movement: Sagittal, Frontal, Transverse FA: Long Sit, Half Squat, Full Squat, Heel Raise, Roll Up, Prone Knee Bend, Superman

Long Spine Massage

Equipment: Reformer, RB Exercise: Supine, arms at sides. Legs parallel & extended to 45 degrees, feet in Long loops. Pelvis neutral. Stretch and relax your arms alongside your torso. Inhale to flex hips, leg adducted, until feet are just above the torso. Exhale to articulate spine into vertical shoulder stand, keeping carriage stationary. Inhale to abduct legs to shoulder width, then exhale to articulate spine back down to the carriage, keeping carriage stationary. Circle legs to return to starting position. Repeat, beginning w/ abducted legs, articulating the spine back down w/ adducted legs. The carriage should remain still throughout the roll up & roll down. Benefits: Strength in back body, Core Control in Spine Flexion, Articulation of Spine, Stretches Spine Extensors, Strengthens Abdominals + Hip Extensors (Glutes + Hamstrings). Planes of Movement: Sagittal Program Design: Supine Abdominals, Movement Integration, Inversion FA: Hundred, Roll Up, Half Squat, Full Squat, Heel Raises

Short Spine Massage

Equipment: Reformer, RB Exercise: Supine, arms at sides. Legs parallel & extended to 45 degrees, feet in short loops. Pelvis neutral. Arms at sides. Inhale to flex hips. Exhale to arc legs over & articulate spine into piked shoulder stand until carriage comes to rest. ER hips slightly & inhale to flex hips & knees until thighs are parallel to floor. Keep feet together & steady in space & exhale to articulate spine back down onto carriage, allowing hamstrings to lengthen. Continue to extend the spine onto the carriage as the hips & knees bend deeper then press out to starting position w/ legs parallel. Pike, peel up, plie, peel down, press. Benefits: Core Control, Spine Flexion (esp Lumbar), Spine Articulation, Spinal Extensors, Stretches Back of Body, Strengthens Abs, Glutes + Hamstrings, Eccentric Core Control. Planes of Movement: Sagittal + Transverse Program Design: Supine Abdominals, Movement Integration, Inversion FA: Hundred, Roll Up, Full Squat, Long Sit

Supine Arm Series

Equipment: Reformer, RB Exercise: Supine, hands holding handles, arms extended toward ceiling (enough tension), knees & hips at 90 degrees, spine neutral or knees closer to chest w/ slight spine flexion. Up + Down (also known as Straight Down); INHALE, lift your arms to vertical while continuing to reach vigorously into the straps. EXHALE, press your arms forward and down. Reverse the breathing pattern to put more focus on keeping the abdominals engaged while lifting the arms (eccentric shoulder control). V (also known as Forty-Five Degrees) or T (also known as Side); Start with your arms by your sides. INHALE. EXHALE, open your arms into a V (~ 45 degrees) or T (no more than 60 degrees to remain within the scapular plane). INHALE press your arms to your sides. Repeat. Small Circles; With your arms hovering above the mat alongside your torso, draw small circles with your arms. Choose a breathing pattern that matches the speed and size of your circle, for example, breathe in for 2 circles and out for 2 circles. Reverse direction. Tricep Press. Benefits: Postural Awareness, Shoulder Mechanics, Abdominal Strength + Core Control, Trunk Stability, Integrates Upper Extremity to Trunk, Shoulder Girdle Width: (Lengthen pectoral muscles + strengthen muscles of the back of the shoulder; rotator cuff). Program Design: Supine Upper Extremity Planes of Movement: All FA: Goal Post, Roll up, Hundred, Side Lift, Push Up, Prone Shoulder, Prone Press Up

Standing Series Side Splits

Equipment: Reformer, RB or R or B or Y, Light spring tension=(strengthens adductors (assists abduction), Heavy spring tension=strengthens abductors (assists adduction) Exercise: Hold on to the foot bar as you step the first foot onto the standing platform. Then step your second foot on the carriage. Lift your torso to stand upright. EXHALE to push out. INHALE to return carriage home. Benefits: Hip Mobility into Abduction, Postural Awareness/Axial Elongation, Balance, Hip Adduction, Hip External Rotation, Hip Stabilizers, Lengthens Outer Ankles, Hip Disassociation, Strengthens Adductors (Light Springs), Strengthens Abductors (Heavy Springs) Program Design: Standing Planes of Movement: Frontal FA: Seated Hip Abduction, Heel Raises, Side Lift, Squats (can perform squats in this series)

Front Split

Equipment: Reformer, RB or RY Exercise: Foot bar: high, medium, low, or down. The lower the bar the easier, safer, and less scary the exercise. If your Reformer has the option, move the foot bar closer to the carriage to have a better range of motion. While holding on to the foot bar with one hand, come to kneel on the carriage. While holding on to the bar with both hands, place your left foot against the left shoulder block behind you, toes curled under on the carriage. Let go of the foot bar with at least one hand, so you can step the ball of your right foot forward onto the foot bar. Lift your back knee off the carriage. Carefully let go of the foot bar and lift your upper body until you stand upright. Russian Splits (sometimes called Front Splits); EXHALE, extend your front knee to push the carriage out. INHALE, control the carriage in by bending the front knee. Front Splits; Straighten your front knee to start. EXHALE, Push the carriage back with both legs straight. INHALE, keep both knees straight and pull the carriage back in. You will grow taller. Back Lunge (also known Lunge Back);Begin with both legs straight. EXHALE, bend your back leg, as the carriage comes in. INHALE, straighten your back leg as you push the carriage back. Your torso stays still. Dismount; Grab the foot bar. Drop your back knee onto the carriage. Take your front foot off the foot bar. Switch sides. After the second side, keep holding on to the foot bar as you step off the Reformer. Benefits: Balance, HS, Calves, Hip Flexors, Quads, Hip Mobility & Stability, Strengthens feet & ankles. Program Design: Standing Planes of Movement: Sagittal & maybe coronal depending on arms. FA: Half Squat, Full Squat, Heel Raises

Knee Stretches

Equipment: Reformer, RB or RY Exercise: Hold on to the foot bar while coming to kneel on the carriage. Grab the carriage shoulder-width apart and place the soles of your feet against the shoulder rests. Your toes are flexed and on the carriage. Sit back about halfway to your heels. Exhale when hip is going into flexion. Knee Stretch-Flexion: Spine in flexion. Shoulders at 135 degrees. Sit bones just above heels. Inhale to extend the hips, pressing the carriage back only as far as you can go maintaining spine in flexion. Exhale to increase spine flexion & bring the carriage in w/o touching the stoppers. Knee Stretch-Neutral: Spine in neutral, shoulders at greater than 90 degrees. Inhale to extend the hips, pressing carriage back. Exhale to flex the hips & bring carriage in w/o touching stoppers. Reverse breathing- exhale on press back for more support & strength. Knee Stretch-Extension: Thoracic spine in extension, shoulders at 90 degrees. Lengthen the thoracic spine into extension w/o changing the lumbar spine. Sit bones just above heels. Inhale to extend the hips, pressing carriage back. Exhale to flex the hips & bring the carriage in w/o touching stoppers. Benefits: Hip Disassociation, Shoulder Girdle Stability/Strength, Core Strength, Thoracic Extension, Glutes, Abdominals, Stabilizes SI Joint, Lengthens Hip Flexors, Hip Extension. Program Design: Kneeling Planes of Movement: Sagittal FA: Hundred, Push Up, Roll Up

Feet in Straps

Equipment: Reformer, RB. Headrest neutral or up. Exercise: Supine, arms by sides, feet in loops, legs at 45. Lower & Lift: parallel (also known as Lift & Lower); INHALE to lift your legs as far as you can keep your tailbone glued to the mat. EXHALE to push down as far as you can keep your three-point-contact on the mat (or until the straps touch the shoulder rests (on classical equipment). Circles, Walking on Ceiling, Frog, Frog Kick, Frog Press, Peter Pan/Stag, Bend + Stretch. Benefits: Hip Mobility, Trunk Stability, Hamstring, Hip Flexor, Adductor, Hip Flexibility, Coordination, Strengthens Adductors, Glutes + Hamstrings, Lengthens Adductors, Hamstrings + Hip Flexors, Hip Disassociation, Neutral Spine Control, Hip External/Internal Rotation, lumbo-pelvic stability. Program Design: Supine Lower Extremity Planes of Movement: All FA: 1/2 squat, full squat, Heel raise, long sit, seated hip abductor, Z-sitting, Prone knee bend

Long Box Series: Swan

Equipment: Reformer, RY Exercise: Prone on Box, Feet under Footplank in ER, Hip Hinge at box crease, pad for hips if needed. INHALE to prepare (bend your knees). EXHALE, press your legs to straight and reach your arms forward. Extend your spine. INHALE, bend your knees, pivot your pelvis around the edge of the box. (The carriage moves just a tiny bit.). EXHALE, return your body into the Swimming position (flat diagonal). INHALE bend your knees to bring the carriage in. Swing your arms back. Benefits: Improves spine extensor and hip extensor strength. Practices scapulo-humeral rhythm. Strengthens your hip extensors, glutes, and hamstrings. Strengthens your ankles and plantar flexors, such as calves. Planes of Movement: Sagittal, Coronal, Transverse Program Design: Full Body, Prone FA: Prone Press Up, Superman, Prone Knee Bend, Prone Shoulder, Squats, Heel Raise

Semi Circle

Equipment: Reformer, RY or RB Exercise: Supine on Reformer. Reach your arms overhead and firmly grab the shoulder rests with your fingers reaching around the outside of the shoulder blocks. Lift your bottom and torso slightly. Push the carriage back with your arms while wiggling or sliding your body forward (towards the foot bar) until your arms are straight, your pelvis is hovering over the springs and the edge of the carriage is behind your thoracic area. So now your shoulder girdle and head are resting on the carriage, and your hips are suspended over the springs. Press the heels of your hands against the shoulder rests, your fingers are facing outward. INHALE to prepare. EXHALE to roll your spine up into a Bridge. INHALE to push the carriage out, extending your hips and knees. EXHALE, roll your spine down, dropping your pelvis into the gap where the springs are. Your mid-back is in extension. INHALE to bend your knees, bringing the carriage in as far as your knees are comfortable (with hips below carriage). EXHALE to articulate through flexion (leading with tailbone) into the Bridge position. Repeat. Then reverse the order: INHALE to press out with your hips low. EXHALE roll up into a diagonal line (this will feel very small). INHALE pull the carriage in. EXHALE roll your spine down and drop your pelvis into the gap over the springs. Dismount: Press against the shoulder rests and allow the carriage to slide forward underneath your body until it is closed. Let go of the shoulder blocks. Roll onto your side to get up. Benefits: Hip Extension, Hip Mobility, Spine Articulation, Thoracic Extension, Strengthens Leg Muscles (Glutes, Quads, Hamstrings + Calves), Spine Mobility into Flexion + Extension, Triceps, Shoulder Flexion, Lengthens Hamstrings. Planes of Movement: Sagittal Program Design: Supine FA: Half squat, Full

Long Box Series: Backstroke

Equipment: Reformer, Red spring, long box Exercise: Supine on Long Box, Feet towards Footbar, Short Loops in Hands, Both elbows bent and out to sides, hands slightly above forehead, palms facing away, curl up in a chest lift, legs at table top. INHALE, straighten your arms and legs to the ceiling, making right angles at your hips and shoulders. Keep the carriage still as you do that. Keep your legs touching, squeezing your inner thighs together. Keep your upper back wide and the edge of your shoulder blades on the box. EXHALE as you open arms and legs. Circle them around and down into the Hundred position. INHALE, hold the Hundred position. EXHALE return to the starting position by bending your arms and legs. Benefits: Core control in spine flexion, thoracic flexion, trunk stability, coordination, hip & shoulder disassociation, strengthens abdominals, necks flexors, hip flexors, lat dorsi, adductors, serratus anterior. Program Design: Supine Upper/Lower Extremity/Abdominals. Planes of Movement: Sagittal, Coronal, Transverse FA: Hundred, Seated Hip Abduction, Long Sit, Roll Up, Goal Post.

Bridging

Equipment: Reformer, Springs Depend. Headrest DOWN. Exercise: Supine. Arms at sides reaching long. Heels on foot bar, shoulder width apart. Knees & hips flexed to approximately 90 degrees, pelvis neutral. Inhale, lengthen spine. Exhale & start your bridge by rolling up from the coccyx. Reach the sit bones to the back of the knees. Pause, inhale in bridge, w/ knees, pelvis & shoulders aligned. Exhale to roll back down, articulating spine down until pelvis reaches starting position. MOVEMENT PATTERN; INHALE to prepare. EXHALE to roll your spine up into a Bridge until your body is in a straight line from your shoulders to your knees. INHALE at the top (pause). EXHALE to roll down. Benefits: Hip Extensor (Glutes + Hamstrings) Strength + Length, Spine Articulation, Lengthens Hip Flexors, Lengthens Spinal Extensors, If on toes - activates pelvic floor, improves calves, ankle stability). Program Design: Supine Lower Extremity Planes of Movement: Sagittal FA: Full Squat, Half Squat, Long Sit, Seated Hip Abductor, Roll Up, Superman, Prone Knee Bend

Grasshopper

Equipment: Spine Corrector Exercise: Begin facing the step. Kneel in the well and come to lie face down on the Spine Corrector. Position your lower belly on the apex of the arc. Place your palms on the floor underneath your shoulders. Bend your elbows back so your shoulders are on the same height as your hips. Position your pelvis so your pubic bone and tailbone can drop slightly behind the apex of the barrel. This way your lumbar spine is being lifted instead of sinking down. Look straight down towards the mat. Reach your chest forward into slight thoracic extension. Press your pubic bone against the Barrel and firm your lower abdominal wall. Reach your legs long, separate and externally rotate them so your heels are facing inward, toes outward. Float both legs up, using your butt muscles. INHALE, reach your legs long and lift them as you pivot forward over the apex of the arc. Bend your elbows back and reach your chest forward and down. At the same time, bend your knees, touch your feet together and pull them in towards your bottom. EXHALE, extend and open your legs, reach them long (keeping them as high as you can). Open and close your straight legs several times in short quick movements while teeter tottering back. Your upper body lifts into a Swan position and your arms straighten. Benefits: Upper Back + Posterior Shoulder Muscles, Hip Extensors (HS, Glutes + Deep 6 Hip Rotatores), Hip Adductors, Core Control, Hip Disassociation, HNSO, Spine Extension, Axial Elongation Program Design: Prone, Inverted Planes of Movement: Sagittal + Frontal + Transverse FA: Prone Press Up, Superman, Prone Shoulder, Prone Knee Bend

Rolldown Reach

Equipment: Spine Corrector Exercise: Place the Spine Corrector on the edge of a mat so feet can slide freely. If your floor is sticky or your feet sweaty, place a towel or something else that glides under your heels. Sit in the well of the Spine Corrector with your knees bent and together, feet flat on floor. Reach your arms forward at shoulder height. INHALE, sit tall. EXHALE, hollow your abdominal wall as you begin to roll back. When your lower rib cage touches the arc, begin to slide your legs forward until your knees are straight. Allow your hips to lift out of the crevice until your pelvis is in a neutral position. Lift your arms up towards the ceiling and, as you continue to lie back into extension, let your arms reach overhead. INHALE, lift your arms to the ceiling, nod your chin to your chest. EXHALE, continue rolling up and slide your feet back as you bend your knees until you're back in the upright seated position. Benefits: Spine Extension Mobility, Abdominals Eccentrically, Posture, Hip Extension, HNSO, Lengthens front of Chest, Core Control, Thoracic Extension, Hip Flexors. Planes of Movement: Sagittal + Transverse Program Design: Seated FA: Goal Post. Roll Up. Hundred. Superman. Prone Press Up, Prone Knee Bend.

Leg Series

Equipment: Spine Corrector Exercise: Place the spine corrector on a sticky mat, with enough space behind it for your shoulder girdle and head. Sit in the well and lie back (as in a Chest Lift). Start sliding back, pushing your body back with your feet. Place your feet up onto the step so you can keep pushing yourself further back until your head and shoulders are on the mat. Reach your arms alongside the Spine Corrector and grab hold of the cutouts on the sides of the arc. Lift one leg at a time into table top. Then extend them straight up into the air. Single Leg Stretch, Scissors, Bicycle, Open/Close (wide splits), Helicopter, Frog, Leg Circles, Lower/Lift. Benefits: Hip Disassociation, Hip Extension, Lumbo-Pelvic Stability, Lengthens Hip Flexors + Thighs, Strengthens Abdominals. Planes of Movement: Sagittal, Transverse, Frontal Program Design: Supine Lower Extremity FA: half/full squat, heel raise, long sit, seated hip abductor, z-sitting, prone knee bend.

Swan

Equipment: Spine Corrector Exercise: Prone over the spine corrector. Abdomen on top of barrel, legs resting on platform. Place your hands on the floor in front of Spine Corrector as far forward as you comfortably can while still supporting your upper body on them. Connect your rib cage with your pelvis to keep the lumbar spine extended. Extend your legs back and lift your legs from your glutes (not your lower back), like a crescent shape. Then, lift your arms without collapsing the lower back. Exhale to initiate rock forward, inhale to initiate rock back. Maintain balance on abdomen. INHALE teeter back by lifting your chest (thoracic extension). EXHALE teeter forward by lifting your legs. Let your chest react forward. Benefits: Spine Extension, Spine Extensors (Erector Spinae), Core Control, Glutes + Hamstrings, HNSO, Posture + Postural Endurance, Axial Elongation & Core Control, Lumbo-Pelvic Stability, Strengthens Posterior Chain, Hip Extension, Balance, Breathing. Program Design: Prone/Spine Extension Planes of Movement: Sagittal FA: Prone Press Up, Goal Post, Superman, Prone Knee Bend

Side Sit Up

Equipment: Spine Corrector Exercise: Sit sideways in the well of the spine corrector. Rest your bottom thigh in the well. Lie over the arc, so your side is supported by the arc. Extend your top leg out to the side. INHALE prepare, lying over barrel. EXHALE to curl up. Follow the movement of the arc. Lift only as high as your lowest rib, keeping your complete side waist connected with the arc. INHALE, keep your spine long as you lower down with control. Repeat. Benefits: Oblique abdominals, postural awareness, lateral flexion of spine, stability of lumbar spine, lengthens side body (tfl, IT band, QL, obliques). Program Design: Sidelying Planes of Movement: Coronal FA: Side Lift

Supine Stretch

Equipment: Spine Corrector w/ flat end against wall or on sticky mat for support. Exercise: Seated on floor in front of spine corrector. Sacrum against rounded end, legs straight or bent. Arms outstretched. Inhale, lengthen. Exhale, allow arms to float up, roll back onto SC. Reach hands overhead. Breathe x2-3. Exhale to return. Benefits: Spine Mobility into Flexion, Posture, Thoracic Extension, Axial Elongation, Flexibility of Upper Back, Chest + Ribs Program Design: Supine Planes of Movement: Sagittal FA: Goal Post, Roll Up, Hundred, Superman, Prone Press Up

Spread Eagle

Equipment: Trap Table Exercise: Standing on Trap Table, Toes/Feet against uprights, heels down, elbows bent at 90 degrees. Lengthen your spine as you stand tall. INHALE, reach your hips down and away. Fold at your hips and straighten your arms as you push back into a V position, hanging from the bar. EXHALE, curl your tailbone under and begin to articulate through your spine until your body is in a straight diagonal line from your feet to your head, still hanging back from the bars. INHALE, keep articulating your spine into thoracic extension. Lift your chest and chin. EXHALE, bend your arms, pull yourself forward and return to a neutral (thoracic) spine, standing tall. Repeat a few times, then reverse direction: INHALE, lift your sternum extending your thoracic spine. Look up and straighten your arms as you lean back. EXHALE, start to nod your chin to the chest and articulate the spine through a C-curve into a hanging V position. End with your spine neutral and your arms straight. INHALE, press through your feet and pull yourself back up into a tall standing position. EXHALE in the starting position, standing tall. Benefits: Thoracic Extension, Spine Articulation, Posture, Hamstring Length, Shoulder Mobility, Shoulder Girdle Organization. Program Design: Standing Planes of Movement: Sagittal FA: Heel Raise, Goal Post, Roll Up, Superman, Push Up, Prone Press Up

Pelvic Press

Equipment: Trap Table Exercise: TB sprung from above w/ any spring. Sit on the table facing the tower bar with the hands wrapped around the bar, shoulder width apart. With straight knees, place your feet against the upright poles. Inhale to lengthen the spine. Exhale to initiate spine flexion by bending the knees & rolling behind the sit bones. Slide into supine position w/ knees bent. Inhale to bridge, exhale to roll down & press back to starting position. Bridge to Standing: From shoulder stand, keep firm grip on bar, & exhale, extend legs & press the body up, lengthening the spine. Inhale at top. Exhale to bend the knees & hips to land b/w shoulder blades on table. Articulate down to supine position. Push w/ legs to return to starting position. Benefits: Hip Extension, Lengthens Quadriceps (eccentric control of quads when lowering form standing), Spine Articulation, Spinal muscles, Whole Body Integration, Dexterity/Grip Strength, Wrist Traction, HNSO, Should Depression, Strengthens Neck Flexors, Posture. Planes of Movement: Sagittal + Transverse Program Design: Full Body Integration FA: Half Squat, Full Squat, Heel Raise, Long Sit, Roll Up

Leg Spring Series - Sidelying

Equipment: Trap Table, Exercise: Long spring w/ loop. Attach spring to be in alignment w/ hip joint. Sidelying, toes pointing forward, bottom hand holding pole, top hand on table. Legs extended (bottom leg can be bent), top foot in loop. Adduction- Resisted Hip Adduction. Inhale as top leg rises, exhale to pull top leg down. Sidekick - place hands on top hip. Inhale w/ hip flexion, exhale w/ hip extension. Circles- Circling in both directions. Exhale w/ hip extension, inhale w/ hip flexion. Passe Develope- Slide the leg into passe then extend to front, side or back. Tilt pelvis back. Bend+Extend. Benefits: Core Control/Trunk Stability, Axial Elongation, Hip Mobility & Stability, Hip Disassociation, Obliques, Hip Adductors, Abductors + Extensors, Lower Extremity Core Integration. Program Design: Sidelying Planes of Movement: All FA: Half Squat, Full Squat, Long Sit, Seated Hip Abductor, Z-Sitting, Side Lift, Prone Knee Bend

90/90

Equipment: Trap Table, 2 Long Y from head w/ velcro cuffs attached to thighs. 2 Short Y from foot w/ velcro cuffs to ankles. Exercise: Supine, arms by sides or holding uprights, knees & hips flexed to 90, let body relax. Passive Mobilization: Stir femur in socket, mobilizing joint & decreasing muscle guarding. Active Reciprocal Leg Movement: Flex hip & knee of one leg as the other extends. Maintain spine & pelvis neutral. Breathe comfortably, exhaling if more support is needed. Bilateral leg movement- Exhale to extend hips & knees together. Inhale to flex hips & knees together. Inhale to flex hips & knees. Dead bug, Femur Arcs. Benefits: Decrease Muscle Guarding, Spinal Traction, Hip + Knee ROM, Access to Deep Trunk Muscles, Release Tight Back Muscles, Hip Disassociation Program Design: Supine Lower Extremity Planes of Movement: Sagittal + Transverse FA: Half Squat, Full Squat, Long Sit, Seated Hip Abductor, Z-Sitting, Roll Up, Hundred, Prone Knee Bend

Thigh Stretch

Equipment: Trap Table, 2 Short Y from Roll down bar. Exercise: High kneeling on top of the table facing the roll down bar. Grab the bar at shoulder width or slightly wider. Walk back to bring some initial tension onto the springs. Press the bar gently down to bring some initial tension into the springs and stabilize the shoulder girdle (by activating the under-arm muscles). INHALE, lengthen your spine and send your hips forward. EXHALE to hinge back with a flat back from the knees, keeping neutral alignment. Press down through dowel to engage the shoulder muscles, maintaining width across the chest. Inhale to return to starting position. May modify breathing as necessary; exhale in both directions for increased core control. Benefits: Lengthens quadriceps & hip flexors, Posture, Increases Thoracic Ext, Trunk Stability, HNSO Program Design: Kneeling Planes of Movement: Sagittal FA: Prone Knee Bend

Breathing

Equipment: Trap Table, 2 long Y. Light springs w/ dowel, attached to head of Trap Table. Trap bar attached from top sliding crossbar according to leg length. Ideally, the springs hang vertically when the exercise is performed. Exercise: Supine, hands holding onto dowel, shoulders down, feet/ankles on top of trap bar or on strap, spine in neutral. Inhale, articulate spine up from table, extending hips, reaching legs long, pulling dowel down towards hips until in shoulder stand w/ neutral pelvis. Exhale, return to starting position by articulating spine in flexion down to table, until pelvis reaches starting position. Benefits: Improved Connection of Posterior Oblique Muscles, Axial Length/Posture, Hip Extension Strength, Posterior Breathing, Stretches the Thoracolumbar Fascia, Trunk Stability, Integrates Upper + Lower Body, Improves lower back pain Planes of Movement: Sagittal Program Design: Supine FA: Half Squat, Full Squat, Long Sit, Roll Up, Hundred, Prone Knee Bend

Leg Spring Series Supine

Equipment: Trap Table, 2Y or 2P springs w/ foot straps from top. Exercise: Supine, hands holding uprights on table, legs extended, feet in loops. Bicycle; From the scissor position, bend your right knee into the checkmark position. Press your right leg down and straight while lifting your straight left leg towards you. You're now in the scissor position with both legs straight. Repeat with your other leg. Alternate this bicycle-like motion of the legs, finding the "checkmark" position with each revolution. Slide your toes on or slightly above the bed and then straighten the leg towards the ceiling. Simultaneously extend the other leg down towards the mat. Reverse direction. INHALE and EXHALE with alternating movements. Circles; Just like squares, but smooth out the edges to draw two parallel ovals in the air. Reverse direction. Frogs; Externally rotate your straight legs slightly, heels together toes slightly apart (Pilates V). INHALE, bend your knees into a frog position, EXHALE straighten your legs to the starting position. Keep your heels together at all times. Walking, Scissors Benefits: hip mobility, trunk strength, hip extensor strength, lower extremity strength, hip joint mobility, Lengthens hamstring, hip extensor strength, adductor strength (when doing Frogs), lumbo-pelvic stability, hip disassociation, adductor length (Circles), Stabilizes your knees, Strengthens anterior oblique sling. Planes of Movement: All Program Design: Supine Lower Extremity FA: Half Squat, Full Squat, Long Sit, Seated Hip Abductor, Z-Sitting, Prone Knee Bend

Seated Pull Down

Equipment: Trap Table, B or R Spring, Tower bar sprung from above w/ 2 light to medium springs. Short box under feet. Exercise: Sitting on side of table, midway from the ends. Shoulder externally rotated. Elbow flexed. Hand on tower bar, palm up. Start w/ hand forward of shoulder. Exhale, pull tower bar down, allowing elbow to move toward hip, downwardly rotating the scapula. Inhale to eccentrically control movement as the bar moves up, encouraging upward rotation of the scapula. May reverse breath as necessary. Benefit: Improved scapular rhythm, Improved shoulder ROM, To teach shoulder congruency, Decreases muscle guarding, Improves neck and shoulder pathologies, To reduce neural tension in upper extremities, To increase mobility in the shoulder girdle, especially upward and downward rotation of the scapula, To increase stability in the shoulder girdle, especially the scapula. Planes of Movement: Coronal Program Design: Seated FA: Goal Post, Push Up, Superman, Prone Shoulder, Prone press up

Kneeling Cat

Equipment: Trap Table, B or R from Above Exercise: Kneel on the table facing the tower bar. Grab the bar and place your hands on the bar, shoulder width apart or slightly wider (to the edges of the bar). Push the bar down a bit, so your elbows are straight to begin, and your shoulders relaxed. The bar should be at a comfortable height just below the shoulders, where there is not too much effort in the shoulders. Your spine is upright. (If needed, move closer or further away from the bar). Align your hips directly over your knees. Press your hips forward. INHALE, lengthen your spine in preparation. EXHALE, nod your chin to the chest and start rolling down, articulating through the spine. Push the bar down and then through the upright poles. INHALE, reach your chest slightly forward to lengthen the thoracic spine into slight controlled extension. EXHALE, reverse the movement by articulating through the spine starting from the tailbone. Return to the starting position. Benefits: To increase stability in the shoulder girdle, especially the scapula, Core Control in Spine Flexion, Thoracic Mobility Shoulder Flexion (deltoids, lat dorsi), HNSO, Hip Extension, Posture, Anterior Oblique Sling. Planes of Movement: All (if add oblique rotation) Program Design: Kneeling FA: Roll Up, Hundred, Push Up, Prone Knee Bend, Superman

Seated Push Thru Front

Equipment: Trap Table, B or R, Tower bar sprung from above w/ 2 short, medium or light springs. Exercise: Seated, long sit, hands on tower bar. Tower bar pushed up toward ceiling. Feet on uprights w/ knees extended. Inhale, hinge at hips & shoulders, lean back. Exhale, initiate spine flexion w/ top of the head, rolling down thru the spine abdominals drawn in. Slight posterior pelvic tilt. Push tower bar toward feet & inhale. Exhale to initiate return w/ low abdominals. Articulate the spine up thru "hinge" position. Inhale, push tower bar to ceiling. Arms remain straight throughout the movement. Benefits: Improved shoulder ROM, Spine mobility into flexion & rotation, Upper abdominal strength, Upper Extremity to Core integration, Shoulder Flexion, Rotator Cuff, Planes of Movement: All Program Design: Seated FA: Goal Post, Roll Up, Superman, Prone Shoulder, Prone Press Up, Long Sit

Teaser

Equipment: Trap Table, B or Y Spring from Push Thru Bar Above Exercise: Supine beneath TB - head close to end of table. Hands on TB, arms extended overhead. Knees & hips flexed, feet on table. Teaser Prep I: Inhale to lengthen spine. Exhale, initiate roll up by sending the sternum toward the pelvis. Curl up until resting just behind sit bones. Exhale to roll back down, returning to starting position. May modify breathing as necessary; inhale to curl up, exhale to curl down. Teaser Prep II: Start w/ legs in TT. Add 1 leg extension at a time, then both. Full Teaser: Maintain legs extended thru full movement. Benefits: Core control, Assisted articulation of thoracic spine, HNSO, Movement Integration, strengthen your abdominals, improve spine articulation into flexion, To improve your C-Curve, To improve eccentric hip flexor control. Planes of Movement: Sagittal (Transverse if add Oblique Variation) Program Design: Supine, Seated or Full Body Integration FA: Roll Up, Hundred

Supine Scapular Series

Equipment: Trap Table, B+Y or RR or BB or R or B(2 medium or light springs) from tower bar, sprung from above. Exercise: Supine, head at end of table under tower bar. Hands on bar and lined up with shoulders. Knees bent w/ feet flat. Inhale, eccentrically control protraction by allowing bar to pull arms up. Exhale, concentrically retract scapulae to the starting position. Bend elbows & move the tower bar thru the uprights. Inhale to fully extend elbows & elevate the scapulae moving the bar away from the head. Exhale to depress scapulae, bend elbows & slowly bring bar back thru to starting position. Benefits: Decreases muscle guarding, Scapular awareness & mobility, Shoulder congruency, Release nerve tension in neck & upper extremity, Strengthen rotator cuff. Program Design: Supine Planes of Movement: Sagittal + Transverse FA: Goal Post, Side Lift, Push Up, Superman, Prone Shoulder, Prone Press Up

Footwork

Equipment: Trap Table, Push Thru Bar w/ Safety Strap, RR or RB from below. Exercise: Supine, neutral spine position as needed. Balls of feet on under surface of tower bar. Feet in parallel, hip width apart. Head can be cushioned w/ a ball/pillow. Inhale to prepare, Exhale, press tower bar up until knees are extended. Inhale, bend knees to starting position. Variations: Heels, Toes, Calf Raises, ER, IR, Single Leg. Benefits: Hip Mobility, Neural Mobilization, Lower Extremity Alignment & Strength, Hip Disassociation, Ankle Stability + Strength + Mobility, Lumbo-Pelvic Stability, Lengthen HS & Calves. Program Design: Supine Lower Extremity Planes of Movement: Sagittal + Transverse FA: Half Squat, Full Squat, Heel Raise, Long Sit, Seated Hip Abductor, Z-Sitting, Prone Knee Bend

Swan

Equipment: Trap Table, Red or 2 Blue from above on push thru bar. Exercise: Prone, arms outstretched overhead. Hands on tower bar. Feet at the end or slightly off the table. Thoracic Extension Only: Keep arms straight. Exhale to move bar towards the body, arcing the spine into thoracic extension. Inhale to return to start position, rolling the spine back down. Full Extension: Exhale to bring the bar behind the head & inhale to initiate thoracic spine extension. Leave the lowest ribs on the table until the thoracic spine is extended. Proceed to press the bar up & move the whole spine into extension if desired. Exhale to return to start position as the bar moves behind the head, rolling the spine back down. May modify breathing as necessary; exhaling w/ full extension for increased lumbar support & scapular control. Benefits: Thoracic Mobility, Improves spinal extension, axial elongation, HNSO, Strengthens anterior deltoids, Improves shoulder ROM into flexion, Strengthens lats, triceps, rhomboids and spinal extensors. Planes of Movement: Sagittal (+ Transverse if arms in ER) Program Design: Prone FA: Prone Shoulder

Tower

Equipment: Trap Table, Red or Blue Spring from Below + Safety strap. Exercise: Supine, head under bar, hold on to the upright bars by reaching around the spring(s). Place the balls of the feet onto the bar in a V-Position. Bend and stretch your legs three times, directing your knees towards your chest just in front of your armpits. Then, EXHALE and with straight legs, push the bar upwards while rolling your pelvis and spine off the table. Roll up until only your shoulder blades are in contact with the table. INHALE, bend your knees. EXHALE, straighten your legs. Repeat this a total of 3 times. INHALE, breathe into your back. EXHALE, slowly roll back down placing one vertebra at a time back on the table. Benefits: Improves spine articulation into flexion in lumbar & thoracic spine, stretches spinal extensors & hamstrings, axial length, improves hyperlordosis, connection of anterior oblique sling, hip disassociation, opens thoracolumbar fascia. Program Design: Supine lower extremity Planes of Movement: Sagittal + Transverse FA: Half Squat, Full Squat, Long Sit, Heel Raise, Seated Hip Abd (Frog/Pilates V), Roll Up, Hundred, Goal Post

Roll Down Series

Equipment: Trap Table, Start heavier - w/ 2 yellow short springs with handles or bar. Spring from above. Exercise: Long sitting w/ hands holding onto handles or bar. Shoulders down & wide, elbows soft. Knees extended w/ feet (soles) on uprights. Inhale, lengthen spine. Exhale, roll off sit bones thru pelvis & spine until supine. Inhale at bottom. Exhale, send sternum to pelvis & roll up to sit tall. Move the segments of the spine & body in order. Lengthen the torso & spine away from thighs. Gaze forward thru most of mvmt. Press down the bar for scapular control & axial length. Variations: Around the world, Oblique, Flat Back. Benefits: Improves spinal mobility, specifically lumbar flexion, Lengthens hip flexors by training them eccentrically, Improves posture, Improves axial length through spine, Strengthens Abdominals, Upper Extremity Core Integration. Program Design: Seated Planes of Movement: Sagittal + Transverse FA: Long Sit, Roll Up, Hundred, Z-sitting

Hanging Up

Equipment: Trap Table, Sticky Material for hands Exercise: Standing on Trap Table, hold onto bars above, feet into trapeze bar strap or bar. Plank - Hang Up 1, INHALE, prepare. EXHALE to curl your tailbone and roll your pelvis up until your whole body is parallel to the table. INHALE at the top. EXHALE to control your pelvis down until your body forms a V position. Thoracic Extension - Hang Up 3, INHALE, prepare. EXHALE to curl your tailbone and roll your pelvis up until your whole body is parallel to the table. INHALE at the top. EXHALE lift your sternum up and back behind you, arching your upper back. INHALE return to the parallel plank position. EXHALE, return to the starting position, with the pelvis hanging down. Full Extension; While extending your thoracic spine, bend your knees, press your hips higher and move your whole body into a high arch. Pull Ups - Hang Up 2; From the plank position, EXHALE bend your elbows and pull yourself high. Your head could possibly come through the upper horizontal bars. INHALE straighten the arms and return to the plank position. Pulls can be performed in the plank position, in the V-position (with your pelvis dangling), or in extension. Benefits: Strengthens arms + shoulders, spinal extensors, chest, hip extensors. Program Design: Inverted Planes of Movement: Sagittal FA: Push Up, Prone Press Up, Superman

Standing Arms Facing In

Equipment: Trap Table, Yellow Handles Exercise: Standing, Facing the springs, hands in handles. Straight Arm Press; Springs high position. Exhale to press bar down, maintaining arms & wrists straight & hands open. Inhale to return. Chest Expansion; Springs at arm pit level. The Hundred and Chest Expansion are the two exercises in the Pilates repertoire whose primary purpose is to improve your breathing. Upper Arm Control​​​​​​; Start with your arms straight, reaching comfortably forward towards the table. INHALE, pull your elbows back, like in Rowing. EXHALE, press your hands straight down by your side. INHALE, reach your arms forward into the starting position. Repeat. Then reverse direction: Press down > pull up > reach forward. Benefits: Strengthens Arms & Shoulder Stabilizers, Lat Dorsi, Triceps, Posterior Deltoids, Middle Traps, Rhomboids, Posture, Trunk Stability, Shoulder Joint Congruency. Program Design: Standing Planes of Movement: Sagittal & Transverse FA: Push Up, Hundred, Superman, Prone Shoulder, Prone Press Up, Goal Post.

Standing Arms Facing Out I & II

Equipment: Trap Table, Yellow Springs + Handles Exercise: Standing, Handles in Hands, Facing away from springs. Punching + Lunges: Add a lunge forward with same side leg (ipsilateral movement). Add a lunge forward with opposite leg (contralateral movement). Butterfly: Open your arms wide, as if hugging a very large tree trunk. Lean slightly forward to pre-engage your abdominals as well as pre-tightening the springs. INHALE move your spine in lateral flexion to the left. Lift your right arm up and lower your left arm down (describing a big circle). Allow the torso to bend to the left. EXHALE, press your straight left (bottom) arm forward. INHALE return the bottom arm slightly back by bending the elbow, without losing tension in the springs. EXHALE extend the arm again. INHALE return. Repeat a total of three times. Return to an upright standing position with your arms wide and repeat to the right. Twist: EXHALE, laterally flex your spine to the left, as in Butterfly. Your left arm will go down and your right arm up. Continue moving your arms in the same direction while twisting your torso until you're almost facing behind you. Your top right arm will come down in front of your face. Press your bottom left arm back behind you as much as you can. (This arm might briefly lose spring tension in the transition). INHALE to extend the spine as much as possible. Look up as you press down. EXHALE reverse the movement and return to the starting position. Repeat to the other side. Hug a Tree, Salute/Triceps Press, Punching (Single, Double, Alternating). Benefits: Strengthens Shoulder Stabilizers (Pec Major), core control, oblique abdominals, scapular stability, upper extremity core integration, trunk stability, posture, (lunges - lengthens calf muscles. Twist - spine rotation. Butterfly - lateral flexion). Program Design: Standing

Assisted Squats

Equipment: Trap Table, Yellow Springs with Handles or Rolldown Bar Exercise: Stand facing the table with your legs hip-width apart, in perfectly upright posture. Grab hold of the ends of the roll down bar with your palms facing up. Pull the bar towards you, bending your elbows to a 90-degree angle. INHALE, lean back onto your heels and bend your knees as you sit back into the squat. Keep your torso upright. EXHALE, push into your feet to straighten your knees and return to the starting position. Benefits: Lengthens HS, Lower Extremity Strength (Quads, Glutes, HS), Strengthens biceps. Lower Extremity Alignment, Hip Disassociation, Hip Hinge. Program Design: Standing Planes of Movement: Sagittal FA: Half Squat, Full Squat, Heel Raises, Roll Up, Push Up

Hanging (Half and Full)

Equipment: Trap Table, fuzzy loops from top trap table bars. Exercise: Feet in Fuzzy loops. Walking your hands carefully down the upright poles, lower your back onto the table. (Half Hanging) To go into Full Hanging, grab the upright vertical poles, slide off the table, allowing your upper body to dangle in an inverted hanging position. Let your arms fall overhead and dangle as well. Breathe regularly while hanging off the end of the table. Your mid-back will be against the edge of the table. Benefits: Traction & Decompression in ankles, knees, hips & lumbar spine. Releases and lengthens hip flexors. Program Design: Inverted Planes of Movement: Sagittal FA: Roll Up

Parakeet

Equipment: Trap Table/Cadillac, Blue + Red Spring from above. Exercise: Lie supine with your feet towards the bar. Reach your arms overhead and grab the upright poles. Place the arches of your feet on top of the bar. Bend your hips and knees to 90 degrees. INHALE to prepare. EXHALE to straighten the knees and press the tower bar down and forward toward the uprights. INHALE bend the knees, pulling the bar back and then guiding it upwards. When your legs are straight, EXHALE and continue to press the bar upwards while rolling into a bridge or shoulder stand position. INHALE at the top. Your body is now in a diagonal from head to toes. EXHALE, keep your pelvis lifted, pull the bar back and with control try to push the bar a few inches down without dropping your pelvis. Immediately INHALE, and return the bar to the top, straightening your knees. Repeat this small movement three times. Then INHALE, at the top. EXHALE to articulate the spine from the top down until it comes to rest on the table. INHALE, bend your knees and repeat. Benefits:

Monkey

Equipment: Trap table, Red or Blue Spring from below + safety strap Exercise: Lying supine on trap table, head might go off the table, balls of feet on bar, pilates v, hands on bar. Hips directly under hands. Pull knees into chest. INHALE, breathe into your back ribs. EXHALE, press the bar up with hands and feet and roll up with a rounded spine while extending the knees. Keep your toes pointed to the ceiling. INHALE, at the top. EXHALE roll slowly down into the starting position. Benefits: Lengthens hamstrings, strengthens abdominals, increases spine mobility into flexion, especially thoracic, improves flexibility of calves & hamstrings, improves ROM into hip & shoulder flexion, core control. Planes of Movement: Transverse & Sagittal Program Design: Supine FA: Half squat, full squat, long sit, heel raise, seated hip abduction, roll up, hundred.

Hip Opener

Equipment: Trap table/Cadillac, Tower/Push Thru Bar, B or R from Below, Safety Strap Exercise: Sidelying w/ head under bar, top ball of foot on bar in ER. Bottom arm can be your pillow. Top arm in front of you. You heel is pointing down and the knee behind you. This will externally rotate your top leg. Stretch your bottom leg long in line with your torso. INHALE to lengthen your spine. EXHALE, press the bar up until the knee is extended. INHALE, slowly bend the knee as far as you can before you lose spring tension. Never let the spring relax. Benefits: Strengthens ER of Hip, Increase ROM of Hip, Lower Extremity Alignment, Increases flexibility of HS & Adductors. Program Design: Sidelying Planes of Movement: Transverse + Sagittal FA: Seated Hip Abduction, Side Lift

Short Spine

Equipment: Trapeze Table, 2 Blues High Exercise: Supine on trap table with roll down bar/dowel under knees. Arms can be in goal post holding uprights. INHALE to prepare by lengthening the spine. EXHALE, curl your tailbone and articulate your spine up one vertebra at a time until you're in a Bridge position. INHALE, float your whole body up, resting on the top of your shoulder girdle (not your neck). Then fold at your hips, pull your knees towards the poles behind you. EXHALE, roll your spine back down one vertebra at a time. Once your tailbone is on the mat, press into the dowel and lower your feet down onto the mat. Benefits: Improves Spine Articulation into flexion, hip extension & glute strength, core control, traction in back/spine, Lengthens hip flexors, axial lengthening. Planes of Movement: Sagittal Program Design: Full Body, Supine Lower Extremity FA: Half Squat, Goal Post, Roll Up, Hundred, Prone Knee Bend

Dolphin

Equipment: Trapeze Table, 2 purples high Exercise: Supine on Trap Table with feet in purple spring loops. Arms can reach overhead in goal post position. Curl your tailbone up towards your feet and articulate your spine up one vertebra at a time until you're in a high diagonal (like Magician). Bend your knees (the springs reach between your knees) & press your feet down, extending at the hip, not the lumbar spine, until your heels touch the table (bridge). Slide your feet along the table until your body is hovering in a straight line one inch above the table. Pike, Peel, Jump to Bridge, Slide Feet long to start position. Benefits: Improves hip extension, spine articulation, releases hip flexor gripping, strengthens anterior oblique sling. Planes of Movement: Sagittal & Transverse (Oblique Variation) Program Design: Full Body Integration FA: Roll up, Half Squat, Goal Post, Hundred

Magician

Equipment: Trapeze Table, 2 purples high Exercise: Supine on trap table w/ feet in purple spring loops. Arms overhead pressing into uprights. Float up into a plank. Press your feet into the straps. Reach your feet and legs long throughout. Keep your suspenders strong. Hips up, feet down. Walking, Scissors, Bicycle, Circles, Frog. Benefits: Improves hip disassociation, hip extensors (HS, Glutes), feet & ankles, integrates whole body. Planes of Movement: Sagittal & Transverse Program Design: Full Body FA: Heel Raises, Half Squat, Full Squat, Goal Post, Seated Hip Abduction, Z-Sit, Roll Up.

Who are the 4 other Joe pilates students who opened their own studios?

Eve Gentry Bruce King Mary Bowen Robert Fitzgerald

What is the Long Sit testing?

Hamstring Flexibility/Length Hip Mobility in flexion Stability of lumbar spine Scoring: 3: Can maintain neutral & flex trunk forward on hips. 2: Can maintain neutral spine & straight knees. 1: Cannot maintain neutral spine or straight knees.

What exercises to program for the seated hip abduction test?

Hip Abduction: M: Seated Hip Abduction (Prep for Saw), Side Balance, Side Kicks, Kneeling Side Kicks, Side Balance (Prep for Side Kick), Side Plank on Forearm, Side Plank, Side Bend, Star. R: Side Splits, Side Splits from Floor (in slight hip flexion), Feet in Straps (V, Frogs, Circles), Footwork (Wide V, Wide Parallel), Side Splits (Heavy Springs + ER of Feet and Squatting) TT: Side Lying Leg Springs (muscles of abduction work eccentrically to resist spring), Standing Leg Springs (Abduction) LB: Adductor Stretch (with ER) C: Seated Leg Pumps Side Sit, Standing Leg Pump from Side on Box, Side Pull Up (Star) Hip Adduction: M: Heel Beats, Grasshopper, Magic Circle (MC): Double Leg Stretch w/ MC b/w legs, Bridging, Table Top, Standing Squeeze, Side Kicks R: Feet in Straps (Bend + Stretch w/ feet together, Single Leg Stretch w/ Opposite Strap, Lower+Lift w/ MC b/w legs, Frogs, Frog Kicks, Circles, V's), Side Splits (on a light spring), Half Kneeling Adductor Pull (1 foot on frame). TT: Supine Leg Springs (Circles), Side-Lying Leg Springs (Esp Front + Back), Standing Leg Springs Adductor, Hip Opener C: Lateral Flexion (Lifting bottom leg to meet top leg), Standing Leg Pump from Side on the box SC: Leg Series LB: Standing Leg Stretch

What are the exercises to program for side lift test results?

Hip Abduction: M: Seated Hip Abduction (Prep for Saw), Side Balance, Side Kicks, Kneeling Side Kicks, Side Balance (Prep for Side Kick), Side Plank on Forearm, Side Plank, Side Bend, Star. R: Side Splits, Side Splits from Floor (in slight hip flexion), Feet in Straps (V, Frogs, Circles), Footwork (Wide V, Wide Parallel), Side Splits (Heavy Springs + ER of Feet and Squatting) TT: Side Lying Leg Springs (muscles of abduction work eccentrically to resist spring), Standing Leg Springs (Abduction) LB: Adductor Stretch (with ER) C: Seated Leg Pumps Side Sit, Standing Leg Pump from Side on Box, Side Pull Up (Star) Hip Stability: M: Stand on Block, Side Balance, Side Plank, Side Lift, Side Leg Lifts, Side Kicks, Kneeling Side Kick FR: Balance on a half roller R: Scooter, Splits C: Standing Leg Pump from the Front, Standing Leg Pump from the Side TT: Side Lying Leg Springs, Standing Leg Springs Shoulder Girdle Width: (Lengthen pectoral muscles + strengthen muscles of the back of the shoulder; rotator cuff) M: Side to Side, Supine Spine Twist, Scarecrow, Snow Angels w/ FR, ER w/ Theraband (TB), Shoulder Ext w/ TB, Overhead Back & Forth w/ TB R: Supine Arm Series, Kneeling Arms Facing Front (Offering, Circles, Hug a Tree), Kneeling Arms Facing Side (ER, IR), Kneeling Arms Facing Back (Chest Expansion), Pulling Straps (Abduction for Serratus) TT: Supine Arm Springs, Seated Pull Down, Seated Push Through, Circumduction, Prone Arm Springs (Dart + Springs), Reverse Push Thru, Hanging from Arms, Standing Arm Series, Facing In: Chest Expansion SC: Side Lying Arm Circles, Book Opening from Side Sit Up C: Lateral Flexion (for shoulder strength), Mermaid Core Control/Neutral Spine: M: Femur Arcs (Toe Taps), Chest Lift, Leg Slides, Leg Circles, Dead Bugs, Bridging w/ a Neutral Spine, Quadruped (Bird-Dog), Plank, Table Top R: Supine Arms, S

What is the full squat testing?

Hip Disassociation (did body tip forward) Knee Flexion Lower Extremity Strength in Knee Flexion Control of Lumbar Spine & Pelvis Lower Extremity Alignment (knees, ankles, feet) Symmetry Scoring: 3: Can Squat all the way down/up with control 2: Completes motion but not smooth or loses alignment 1: unable to go all the way down or needs support

What are exercises to program from the half squat test?

Hip Disassociation: (M) Femur Arcs, dead bugs, leg circles, Bent Knee Opening (SC) Leg Series (R) Footwork, Feet in Straps, Thighs in Straps, Long Stretch Series (Elephant, Jack Rabbit), Scooter (TT) Footwork, Supine Leg Springs, Magician, Short Spine Prep, Thighs in Straps, Hip Extension w/ Tower Bar, Tower, Parakeet. (C) Footwork, Frog Lying Flat, Fwd Lunge/Bkwd Stepdown, Side Lunge/Sideward Stepdown. Ankle DorsiFlexion: (M) Leg Pull Front, Standing Balance, Point & Flex Feet- side kick, long sit, saw. (R) Elephant, Stomach Massage, Monkey, Jumping Prep (heels glued to the board when you bend your knees). (TT) Footwork (Calf Raises), Punching + Lunges (keep back heel firmly down on mat), Squats (Single + Double Leg) (C) Standing Heel Drop (Stand on pedals, drop heels), Achilles Stretch, Forward Lunge + Backward Stepdown. (SC) Standing Calf Stretch Supination (Ankle Inversion): (R) Standing Series Side Splits (keep outer edges of feet pushed down, inner arches lift) Pronation (Ankle Eversion): (R) Standing Series Side Splits (keep inner arches of feet pushed down, outer edges lifted) Lower Extremity Alignment: (R) Feet in Straps, Footwork, Seated Footwork, Jackrabbit, Jumping. (TT) Footwork, Squats, Hip Extension w/ Tower Bar, Hip Opener, Assisted Squats (C) Standing Leg Pump, Seated Double Leg Pump, Frog Lying Flat, Fwd Lunge + Bkwd Stepdown, Single Leg Pump Supine. Lower Extremity Strength: (M) Squats (R) Feet in Straps & Footwork (heavy springs, single leg variations), Seated Footwork, Scooter. (TT) Squats, Footwork w/ heavy springs (Single Leg) (C) Fwd Lunges + Bkwd Stepdown, Side Lunges, Sideward Stepdown, Footwork, Standing Leg Pump, Standing Frog Facing In/Out. Core Control/Neutral Spine: (M) Femur Arcs (Toe Taps), Chest Lift, Dead Bugs, Bridging w/ neutral spine, Quadruped, Leg Pull Front. (R) Supine Arms,

What are the exercises to program for prone knee bend test results?

Hip Extension: M: Z-Sit (roll back hip forward to lengthen rectus femoris - roll forward and back on the back hip + lift the hip as a progression and curl pelvis as lifting), Swimming (legs only), Heel Beats, Grasshopper, Bridging, Prone Thigh Stretch, Leg Pull Front, Sick Kick (Front + Back), Side Lying Hip Extension. R: Side lying footwork, Side lying feet in straps, Reverse Abdominals, Swan Facing Back (on long box), Arabesque, Knee Stretch, Scooter, Standing Hip Stretch, Eve's Lunge, Bridging TT: Thighs in straps, Supine Leg Springs, Sidelying Leg Springs (Front + Back), Breathing, Hip Extension w/ Tower Bar, Short Spine (Prep), Thigh Stretch, Squats, Dolphin, Magician, Parakeet (Beginning Part) C: Frog Lying Flat, Bridging, Forward Lunges, Standing Leg Pump, Frogs Facing Out (Leg Pumps) LB: Thigh Stretch, Swimming (Legs), Horseback, Bridging SC: Swimming (Legs), Leg Pull Front, Sick Kick Series (Front + Back) Hip Flexor Mobility (Need to Work on This One) Knee Flexion: M: Mermaid Sit, Prone Thigh Stretch, Side Lying Thigh Stretch, Kneeling Lunge, Kneeling/Standing Thigh Stretch (hold your foot behind you) R: Kneeling Arms Back (Thigh Stretch), Eve's Lunge, Seated Footwork (Challenge Knee Flexor Eccentrically - to improve control when carriage moves in). TT: Thigh Stretch LB: Leg Stretch Series (Quad Stretch)

What are the exercises to program for Z-sit?

Hip External Rotation: M: Standing/Supine Figure 4 Stretch, Seated Hip Abduction, Mermaid, Bent Knee Opening R: Thighs in Straps (Springs assist ER + Flexion), Side Lying Footwork (Hip Opener Variation), Mermaid, Footwork (Wide V), Feet in Straps (Frogs + Frog Kicks) TT: Hip Opener, Side Lying Leg Springs (Passe), Footwork (Wide V), Supine Leg Springs (Frog) C: Seated Leg Pumps Side Sit, Standing Leg Pump from Side, Side Lunges + Sideways Step Down, Standing Frog Facing In + Out LB: Figure 4 Stretch, Adductor Stretch Hip Internal Rotation: M: The X (Supine, Rotate Legs Internally while Knees Bent), Bridging (X Variation), Mermaid R: Footwork (X Variation - Feet in IR), Bridging (X Variation), Mermaid SC: Mermaid TT: Footwork (X Variation)

What to program for long sit test?

Hip Flexion: M: Spine Stretch, V-Sit/Straddle, Table Top, Single Leg Stretch, Double Straight Leg Stretch, Knee Hover, Supine Hands against Thighs, Leg Pull R: Footwork, Thighs in Straps (Regression of Supine Leg Series), Feet in Straps, 3-way stretch, Front Splits, Standing Hip Stretch, Reverse Abs TT: Seated Push Thru, Footwork (Bend + Stretch) (Single Leg Stretch), Semi Circle Prep, Monkey SC: Lower + Lift, Leg Series, Leg Pull, Teaser LB: Leg Series (HS Stretch), Climb a Tree C: Footwork, Teaser from Floor, Teaser on Top Hip Hinge: All Squats M: Standing Scooter R: Scooter, Hip Stretch TT: Spread Eagle, Squats C: Washer Woman 1 (Flat Back), Spread Eagle Hamstrings (Lengthen) (Exercises with neutral spine + hip hinge): M: Rollover, Spine Stretch, Standing Roll Down, Leg Circles TT: Footwork (including single leg), Seated Push Thru (Pushing the bar up at the end of the movement), Tower, Monkey, Spread Eagle, Leg Spring Series Supine, Hip Opener, Spread Eagle R: Feet in Straps (3-way stretch), Stomach Massage (Sit Tall, Hands Back, Reach Forward), Rowing I + II, Feet in Straps (3- way stretch), Standing Hip Stretch (Eve's Lunge), Front Splits (Regression is Lunge Kneeling - foot on footbar), Bridging, Short Box (Climb a Tree), Tendon Stretch + Gymnast SC: Leg Series LB: Leg Stretches (Hamstrings), Short Box (Climb a Tree) Lumbar Flexion: M: Bridging, Assisted Roll Up, Roll Over, Rolling Like a Ball, Open Leg Rocker R: Roll Down, Short Spine, Long Spine TT: Roll Down, Short Spine, Kneeling Cat, Monkey, Tower C: Reverse Swan, Hamstring I, II, III, Kneeling Cat, Tendon Stretch SC: Roll Over, Bridging

What is seated hip abduction testing?

Hip abduction (adductor length) Scoring: 3: Hips abduct 130 degrees total. 2: Hip abduct more than 90 degrees 1: Hips cannot abduct to 45 degrees.

What is prone knee bend testing?

Hip extension Knee flexion (quad length) Hip flexors lengthening Scoring: 3= can hold foot, maintain posterior tilt & lift thigh 2= can hold foot & maintain posterior tilt 1= cannot hold foot or posteriorly tilt pelvis

Breath facilitates scapular gliding

Inhalation = scapular elevation Exhalation = scapular depression

What is z-sit testing?

Internal & external rotation of hips Scoring: 3: Can maintain bilateral ischial contact w/in 1" off the floor, maintaining neutral spine. 2: Can maintain bilateral ischial contact w/in 2/3" off the floor, maintaining neutral spine. 1: Cannot maintain bilateral ischial contact w/in 2" off the floor w/ a neutral spine.

What is Axial Elongation?

It places the body in its optimal position to increase available degrees of freedom & increase efficiency of movement.

What is Contrology?

It's the complete coordination of body, mind, and spirit. Through Contrology you first purposefully acquire complete control of your own body & then thru proper repetition of its exercises you gradually & progressively acquire that natural rhythm & coordination associated with all your mental & subconscious activities.

Which 2 elders were Joe's students and were the only ones to be officially certified by SUNY?

Kathy Grant & Lolita San Miguel

What are the exercises to program for full squat fitness test?

Lower Extremity Alignment: (R) Feet in Straps, Footwork, Seated Footwork, Jackrabbit, Jumping. (TT) Footwork, Squats, Hip Extension w/ Tower Bar, Hip Opener, Assisted Squats. (C) Standing Leg Pump, Seated Double Leg Pump, Frog Lying Flat, Fwd Lunge + Bkwd Stepdown, Single Leg Pump. Lower Extremity Strength: (M) Squats (R) Feet in Straps (heavy springs + single leg variations), Seated Footwork, Scooter (TT) Squats, Footwork w/ heavy springs (C) Fwd Lunge + Bkwd Step, Side Lunges, Footwork, Standing Leg Pump, Standing Frog Facing Out. Hip Disassociation: (M) Femur Arcs, dead bugs, leg circles, Bent Knee Opening (SC) Leg Series (R) Footwork, Feet in Straps, Thighs in Straps, Long Stretch Series (Elephant, Jack Rabbit), Scooter (TT) Footwork, Supine Leg Springs, Magician, Short Spine Prep, Thighs in Straps, Hip Extension w/ Tower Bar, Tower, Parakeet. (C) Footwork, Frog Lying Flat, Fwd Lunge/Bkwd Stepdown, Side Lunge/Sideward Stepdown.

What is the hundred testing?

Lumbar stability Core control Scoring: 3 = able to avoid Rectus Abdominus bulge & maintain lumbar flexion 2= cannot avoid Rectus Abdominus bulge but maintains lumbar flexion 1= unable to lift legs & maintain spine flexion

What is roll up testing?

Mobility of spine (thoracic, lumbar) into flexion. If osteoporosis, bridge to see spine. Scoring: 3: Can fully articulate spine. 2: Cannot fully articulate spine. 1: Needs to modify.

Principle 1, Breath

Movement Facilitates breath, breath facilitates movement. Breath is a tool, not a rule.

What is Wolff's Law?

Our body's tissues adapt to the stresses that are applied to them.

Joseph Pilates famous quote from "return to life" book

Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment & maintenance of a uniformly developed body with a sound mind, fully capable of naturally, easily and satisfactorily performing our many & varied daily tasks with spontaneous zest & pleasure.

What is the Goal Post testing?

Posture (sacrum, rib cage & back of head against the wall, if head is more than 7 cm off the wall, then probably osteoporosis). Thoracic mobility Shoulder mobility (Shoulder Abduction into Flexion) Scoring: 3: Can maintain neutral spine & slide shoulders up wall until shoulders fully abducted. 2: Can maintain neutral spine & slide arms up 5" 1: Cannot keep arms against the wall or maintain neutral spine.

In 1970, which elder became the director of Joe & Clara's original studio?

Romana Kryzanowska

Which elder opened his studio in LA in 1970?

Ron Fletcher

What are the exercises to program for push up test results?

Scapular Retraction & Protraction: M: Sternum Drops (Quadruped or Plank, Retract/Protract Shoulder Blades - Good for Kyphosis), Standing Arm Arcs C: Prone Scapular Series TT: Supine Scapular Series R: Reverse Abdominals (Round Back), Quadruped (Round Back), Hug a Tree Upper Extremity Strength (Mostly Weight Bearing): M: Quadruped, Leg Pull Front, Swan I + II, Push Up R: Long Stretch Series (Long Stretch), Supine Arm Series, Supine Abdominal Series (to include core control), Quadruped Series, Reverse Abdominals (Lat Pull), Kneeling Arms Facing Front, Kneeling Arms Facing Side, Kneeling Arms Facing Back, Long Box Pulling Straps (Pulling Straps, T, Triceps), Long Box Series, Rowing I-IV, Long Stretch Series (Upstretch), Long Stretch Series, Gymnast C: Frog Facing Out (Tricep Dips), Seated (on floor) Triceps, Swan (from top and floor), Lateral Flexion, Mermaid, Hamstring I (Washer Woman), Hamstring II (Washer Woman), Hamstring III, Tendon Stretch TT: Swan, Kneeling Cat, Standing Arms Facing In (Chest Expansion, Straight Arm Press), Standing Arms Facing Out - I(Hug a Tree, Salute/Tricep Press, Punching), Standing Arms Facing Out II (Butterfly, Twist) Core Control/Neutral Spine: M: Femur Arcs (Toe Taps), Chest Lift, Leg Slides, Leg Circles, Dead Bugs, Bridging w/ a Neutral Spine, Quadruped (Bird-Dog), Plank, Table Top R: Supine Arms, Supine Abs, Footwork, Feet in Straps, Thighs in Straps, Sidelying TT: Supine Arm Springs, Supine Leg Springs, Parakeet, Roll Down Hinge C: Footwork LB: Short Box (Flat Back)

What is the push up testing?

Should organization & alignment Upper extremity strength Axial elongation & core control Scoring: 3= can execute in neutral spine w/ upper extremity alignment 2= can execute in neutral spine w/ arms abducted away from trunk 1= cannot maintain neutral spine, cannot lower body fully, needs modification/knees

What are the exercises to program for Goal Post results?

Shoulder External Rotation: (M) Sidekicks (Supported on your upper arm w/ head resting in your hand), Leg Pull (Fingers facing to side), Scarecrow, Sidelying ER w/ Elbow at Waist, Side Plank, Standing Arm Arcs (w/ palms facing up/back), Snow angels on foam roller. (R) Kneeling Arms Facing Side (ER & Travolta), Kneeling Arms Facing Back (Rotator - straps crossed, elbows at sides, palms up, ER). (TT) Supine Scapular Series (Overhead w/ elbows up), Seated Pull Down, Standing Arm Series (Butterfly, Goal Post V to W) (C) Lateral Flexion, Frog Facing Out, Press Up w/ Handles, Prone Scapular Series. Core Control/Neutral Spine: (M) Femur Arcs, Chest Lift, Leg Circles, Dead Bugs, Bridging w/ a neutral spine, Quadruped, Leg Pull Front. (R) Supine Arms, Supine Abdominals, Footwork, Feet in Straps, Sidelying. (TT) Supine Arm Springs, Supine Leg Springs, Parakeet, Rolldown Hinge (C) Footwork (LB) Short Box (Flat Back) Shoulder Flexion: (M) Mermaid, Supine/Standing Arm Arcs (use dowel & ER arms), Swimming, Quadruped, Swan, Swimming. (R) Quadruped, Prone Press + Extension, Kneeling Arms Facing Front (Salute/Triceps), Semicircle. (TT) Supine Scapular Series (Overhead), Hanging, Spread Eagle, Seated Push Thru, Standing Arm Series Facing Out (Salute), Monkey. (SC) Roll Down Reach (C) Swan from Floor (can use long box)

What are the exercises to program for shoulder flexion test results?

Shoulder Flexion: M: Mermaid, Supine/Standing Arm Arcs (use Dowel and arms in ER), Swimming, Quadruped Swan + Swimming R: Quadruped, Prone Press + Extension, Kneeling Arms Facing Front (Salute/Triceps), Semicircle TT: Supine Scapular Series (Overhead), Hanging, Spread Eagle, Seated Push Through, Standing Arm Series Facing Out (Salute), Monkey SC: Roll Down Reach C: Swan from Floor, Swan from Floor on Long Box

What is prone shoulder flexion testing?

Shoulder flexion Shoulder strength & control Scoring: 3= clears full sternum & upper thigh w/o scapular elevation 2= cannot clear both sternum & upper body OR elevates scapulae 1= cannot clear sternum or upper thigh

What is the side lift testing?

Shoulder organization & alignment Hip abduction control Strength of side body Scoring: 3= able to maintain scapular stability, CC & balance & can abduct leg 3 seconds 2= can maintain scapular stability, CC & balance but cannot abduct leg 3 sec. 1= lifts hips but cannot maintain scapular stability, CC or balance

What are the exercises to program for roll up?

Spine Articulation: M: Bridging (can include bridging w/ blocks or foam roller) R: Bridging (all springs) TT: Breathing, Semi Circle Prep, Spread Eagle C: Bridging w/ pedal down (light springs), Bridging w/ pedal Up (Heavy Springs) SC: Bridging Spine Flexion (Full): M: C-Curve, Assisted Roll Up, Rolling Like a Ball, Open Leg Rocker, Teaser TT: Teaser, Roll Ups R: Roll Down, Rowing I, Rowing IV, Short Box Series (Round Back + Climb a Tree), Tendon Stretch, Stomach Massage (Round Back), Teaser LB: Short Box (Round Back, Climb a Tree) C: Teaser from Floor, Side Pull Up, Tendon Stretch, Kneeling Cat, Hamstring I+II SC: Teaser on Top, C-Curve (Prep for Roll Down Reach) Lumbar Flexion: M: Bridging, Assisted Roll Up, Roll Over, Rolling Like a Ball, Open Leg Rocker R: Roll Down, Short Spine, Long Spine TT: Roll Down, Short Spine, Kneeling Cat, Monkey, Tower C: Reverse Swan, Hamstring I, II, III, Kneeling Cat, Tendon Stretch SC: Roll Over, Bridging Thoracic Flexion: M: Chest Lift, Spine Stretch Forward, Single + Double Leg Stretch, Single + Double Straight Leg Stretch, Criss Cross TT: Teaser, Seated Push Through, Reverse Push Through, Monkey R: Supine Arms (Chest Lift/Hundred Prep), Supine Abdominal Series, Backstroke, Tendon Stretch C: Hamstring I, III, Tendon Stretch

What are the exercises to program for superman test results?

Spine Extension Mobility (Lengthens the Antagonists): LB: Supine Stretch SC: Chest Lift, Roll Down Reach, Supine Stretch FR or Reformer Box: Supine Stretch Spine Extension: M: Dart, Baby Swan, Swan, Teeter Totter (Prep for Swan Dive), Swan Dive, Swimming, Rocking, Single + Double Leg Kicks R: Prone Press Extension, Pulling Straps (Esp Ext of Thoracic) TT: Prone Arm Springs (Dart with Springs at hands) C: Swan (From Top and Floor), Frogs Facing Out (Leg Pumps) SC: Dart, Swan II + Swan Dive, Swimming, Grasshopper LB: Dart, Grasshopper, Swimming, Swan + Swan Dive Hip Extension: M: Z-Sit (roll back hip forward to lengthen rectus femoris - roll forward and back on the back hip + lift the hip as a progression and curl pelvis as lifting), Swimming (legs only), Heel Beats, Grasshopper, Bridging, Prone Thigh Stretch, Leg Pull Front, Sick Kick (Front + Back), Side Lying Hip Extension, Bridging R: Side lying footwork, Side lying feet in straps, Kneeling Abs Facing Back, Swan Facing Back, Arabesque, Knee Stretch, Scooter, Standing Hip Stretch, Eve's Lunge, Bridging TT: Thighs in straps, Supine Leg Springs, Sidelying Leg Springs (Front + Back), Breathing, Hip Extension w/ Tower Bar, Short Spine (Prep), Thigh Stretch, Squats, Dolphin, Magician, Parakeet (Beginning Part) C: Frog Lying Flat, Bridging, Forward Lunges, Standing Leg Pump, Frogs Facing Out (Leg Pumps) LB: Thigh Stretch, Swimming (Legs), Horseback, Bridging SC: Swimming (Legs), Leg Pull Front, Sick Kick Series (Front + Back)

What are the exercises to program for prone press up test results?

Thoracic Extension: M: Prone Press Up, Scarecrow, Swimming, Arm Arcs, Dart, Swan R: Long Box (Pulling Straps w/ Spine Extension + Prone Extension), Long Box Swan, Semicircle. SC: Supine Stretch, Swan, Swimming LB: Supine Stretch, Back to Forward Bend, Roll Down Reach, Swan, Swimming, Rollover/Shoulder Stand C: Swan (from top and floor) TT: Swan (Long Box), Kneeling Cat w/ Thoracic Extension, Spread Eagle Spine Extension Mobility (Lengthens the Antagonists): LB: Supine Stretch SC: Chest Lift, Roll Down Reach, Supine Stretch FR or Reformer Box: Supine Stretch Spine Extension: M: Dart, Baby Swan, Swan, Teeter Totter (Prep for Swan Dive), Swan Dive, Swimming, Rocking, Single + Double Leg Kicks R: Prone Press Extension, Pulling Straps (Esp Ext of Thoracic), Longstretch (Downstretch) TT: Prone Arm Springs (Dart with Springs at hands) C: Swan (From Top and Floor), Frogs Facing Out (Leg Pumps) SC: Dart, Swan II + Swan Dive, Swimming, Grasshopper LB: Dart, Grasshopper, Swimming, Swan + Swan Dive Latissimus + Pec Strength (Need to work on this one): M: Book Openings (Add weights), R: Supine Arm Series, Supine Abdominal Series (to include core control), Quadruped Series, Reverse Abdominals (Lat Pull), Kneeling Arms Facing Front, Kneeling Arms Facing Side, Kneeling Arms Facing Back, Long Box Pulling Straps (Pulling Straps, T, Triceps), Long Box Series, Rowing I-IV, Long Stretch Series (Upstretch), Long Stretch Series, Gymnast C: Frog Facing Out (Tricep Dips), Seated (on floor) Triceps, Swan (from top and floor), Lateral Flexion, Mermaid, Hamstring I (Washer Woman), Hamstring II (Washer Woman), Hamstring III, Tendon Stretch TT: Swan, Kneeling Cat, Standing Arms Facing In (Chest Expansion, Straight Arm Press), Standing Arms Facing Out - I(Hug a Tree, Salute/Tricep Press, Punching), Standing Arms Facing Out II (Butterfly, Twist)

What is prone press up testing?

Thoracic extension Even distribution of extension thru the spine. HNSO Scoring: 3= can extend up onto pubis w/ "C" curve and engaging abs for support 2= can complete motion but cannot maintain "C" curve or keep abs engaged 1= unable to extend onto pubis & unable to maintain long "C" curve

What is Superman testing?

Thoracic extension Hip extension Scoring: 3= clears full sternum & upper thigh w/o scapular elevation 2= cannot clear both sternum & upper body OR elevates scapulae 1= cannot clear sternum or upper thigh

Polestar's Principles of Movement

1. Breathing 2. Axial Elongation/core control 3. Spine articulation 4. Organization of Head, Neck & Shoulders 5. Weight-bearing & alignment of the extremities 6. Movement Integration

What are the 3 guiding pilates principles?

1. Whole body health (mind, body & spirit) 2. Whole body commitment (strong body = strong mind) 3. Breath (internal shower)

When and where was Joseph Pilates born?

1883 near Düsseldorf, Germany

When did Joseph Pilates immigrate to the US?

1923

When did Joseph Pilates move to NY?

1926

What is the half squat testing?

Ankle DF Ankle Inversion (Supination) or Eversion (Pronation) Lower Extremity Alignment Lower Extremity Strength Hip Disassociation (Neutral Spine) Scoring: 3: Can flex knees more than 45 degrees, extend spine w/ scapulae depressed. 2: Lacks one of the criteria from above 1: Lack 2 criteria above.

What are the exercises to program for Heel Raises?

Ankle Mobility: (M) Sidekicks, Leg Pull Front (R) Footwork (Calf Raises), Stomach Massage, Jumping Prep, Scooter (TT) Footwork (Calf Raises) (C) Footwork (Heel Raises + Ankle Pump), Achilles Stretch (SC) Leg Series (Ankle Circles, Point+Flex), Sidekicks (keep working foot flexed) Lower Extremity Strength: (M) Squats (R) Feet in Straps (Heavy Springs, Single Leg Variations), Seated Footwork, Scooter (TT) Squats, Footwork w/ Heavy Springs (C) Fwd Lunges + Bkwd Stepdown, Side Lunges, Sideward Stepdown, Footwork, Standing Leg Pump, Standing Frog Facing in/out. Lower Extremity Alignment: (R) Feet in Straps, Footwork, Seated Footwork, Jackrabbit, Jumping. (TT) Footwork, Squats, Hip Extension w/ Tower Bar (C) Standing Leg Pump, Seated Double Leg Pump, Frog Lying Flat, Fwd Lunge + Bkwd Stepdown. Balance: (M) Pelvic Clock, Quadruped, Sidekick, Standing Rolldown, Rolling & Seal, Twist. (R) Kneeling Arms, Reverse Abdominals, Quadruped, Scooter, Standing Series/Side Splits, Front Splits, Jumping, Seated Footwork, Teaser. (TT) Leg Spring Series Sidelying, Kneeling Cat (C) Lateral Flexion, Standing Leg Pump, Hamstring I, Kneeling Cat, Fwd Lunge + Bkwd Stepdown, Side Lunge, Sidewards Stepdown.

Polestar Principles

Axial Elongation & Core Control Breathing Spine Articulation Head, Neck, Shoulder Organization Alignment & Weight Bearing of Upper Extremities Movement Integration

What is the heel raise testing?

Balance Ankle Stability Ankle Mobility Lower Extremity Strength (Calf) Foot/Ankle Alignment Scoring: 3: Can Execute 5 reps in full range w/o touching anything. 2: Can Execute 5 reps w/ fingertip touch. 1: Can Execute less than 5 reps or needs more fingertip touch.