Mat Exercises Flashcards by Lisa Marie Cleveland

Pelvic Curl

Inhale

Bend knees, feet hip width apart, shoulder blades nuetral, shin tilted towards chest

Exhale

Abs in, curl pelvis, lower back vetebra by vetebra, engage hamstrings, spine ariticulation

Inhale

Hip flexor stretch, engage shoulder extensors

Exhale

Articulate spine reverse from top of spine down vertebra by vertebra

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Supine Spine Twist

Exhale

Arms in T position, Palms facing up, avoid hyperlodosis, legs tabletop position, right angles at knee and hip joints

Inhale

Rotate Spine, pelvis turning like a doorknob, knees together, shoulder girdle stable

Exhale

Draw pelvis and legs back to center

Inhale

Rotate to opposite side

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Chest Lift

Inhale

Knees bent, feet hip-widte apart, interlace fingers cradle head in hands, chin tilted toward chest, neck relaxed

Exhale

Draw abs in, lift upper spine, lumbar spine sink into mat, vertebra by vertebra, raising base of shoulder blades off mat

Inhale

Maintain maximum height, contract absdominal further, neutral position of pelvis

Exhale

Lower spine without releasing contraction of abdominal muscles

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Chest Lift Rotation

Inhale

Lie supine, pelvis and spine neutral, knees bent, feet hip-width apart, engage internal support system (ISS), draw ab in, lift upper spine vertebra by vertebra, base of shoulder blades (scapulae) risen off mat

Exhale

Drawing Abs in, rotate upper girdle toe one side

Inhale

Rotate upper girdle through center to opposite side

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Leg Lift

Inhale

Lie supine, bend knees, feet hip-width apart, arms by side, chin tilted towards chest

Exhale

Lift one leg, keeping leg at perfect right angle

Inhale

Lower the leg gently touch the floor with the tip of toes

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Leg Circle

Exhale

Lie supine, arms by the sides or in T, legs together straight feet pointed, bend one leg towards chest straigthen leg dorsiflex the foot

Inhale

Circle the raised leg inward across the center of midline

Exhale

Repeat the movement

Inhale

Reverse the circle and repeat breath, pelvic-lumbar stable

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Hundred

Inhale

Lie supine, legs at tabletop, knee and hip joints right angles, arms up palms facing down

Exhale

Lift trunk int the mat, chest lift drawing abs in vertebra by vertebra, base of scapulae off the mat

Inhale

Straighten legs to appropriate height, Lower the arms towards the sides of body

Inhale

Prepare movement to be focused on contraction of abs

Exhale

Pump the arms up and down, small pulsing for 5 counts

Inhale

Continue pump duration of 5 counts, repeat cycle 10 times

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Roll Up

Exhale

Lie supine, palms facing eachother, legs straight together, feet platarflexed, draw ribs down

Inhale

Engage abs, imprint the lower back int the mat, one vertebra at a time, activiting hip flexors

Exhale

Peel spine off mat, keeping C curve, shoulders above hips

Inhale

maintain position

Exhale

Roll down, vertebra by vertebra, avoid buring head between arms

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Spine Stretch

Inhale

Situ upright, legs straight shoulder width apart, reach arms forward parallel to floor, palm facing eachother

Exhale

Roll down, foward spine starting from the head

Inhale

Deepen ab work, drawing spine into forward flexion stretching back muscles, neck elongated, shoulders relaxed

Exhale

Restack the spine returning to start position

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Rolling like a Ball

Exhale

Sit on mat legs pressed together, holding legs above ankles, balancing on sit bones, with C curve

Inhale

Allow weight to shift rolling backward, hollowing our lower back, roll only as far as shoulder girdle

Exhale

Rever internal energy returning to start position

Inhale

Focus on internal work and balance on sit bones

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Side Leg Lift

Inhale

Lie on side, bottom arm straight head resting on it, pelvis stacked, legs together straight, top arm bent, palm down to ground

Exhale

Lift both legs with body aligned

Inhale

Lower legs allowing feet to touch mat, repeat

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Back Extension

Exhale

Lie prone, forehead on the floor, pressing palms into sides of legs, legs together, plantarflexed

Inhale

Lift upper trunk, head, and chest off mat, press pubic symphysis gently into mat, engaging ab muscles

Inhale

Reach out to T, return arm to side

Exhale

Lower back hovering above mat and repeat

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Rest Position

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Short Box Round Back

Inhale

Foot Bar in down position, feet under strap, all spring attached

Exhale

Round trunk, genie position arms, lower body backward keeping round back

Inhale

Pause position

Exhale

Raise the body, maintaining C Curve until shoulders above hips

Inhale

Sitting upright back to star position

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Short Box Flat Back

Exhale

Foot bar down, sit upright on box, feet under strap, hands behind head

Inhale

Lunge back moving trunk and pelvis as one unit

Exhale

Lift trunk returning to starting position

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Short Box Tilt

Exhale

Sit upright on box, feet under strap, bend knees, interlace fingers behind the head

Inhale

Lower trunk, grounding hip bones down into box, moving from waist, alternate sides

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Short Box Twist

Exhale

Sit upright, close to front of box, feet under strap, interlace fingers behind head

Inhale

Rotate focusing on elongation of the spine, hing from the hip joints, lowering pelvis and trunk with slight diagonal.

Exhale

Lift the trunk return to upright position, maintaining rotation, then face forward

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Reformer Hundred Prep

Inhale

Lie supine, legs tabletop, hips and knees at 90 degree angle, hands in straps, tnesion in straps, spine in neutral position

Exhale

Lift head and chest pressing arms down to parallel by side contracting abs

Inhale

Lower the upper body, lift arms, returning starting position

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Reformer Hundred

Inhale

Lie supine, place hands in straps, slight tension in straps, spine in neutral position

Exhale
Lift the head and chest, contract abs, lifting upper body lowering the arms, extending feet out plantar flexed (feet opposite of eyes)

Inhale

Pause Deepen the abdominal contraction

Exhale

Pump arms up and down for five counts

Inhale

Continue pumping arms for 10 breath cycles

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Reformer Bottom Lift

Inhale

Neutral spine position, balls of the feet on foot bar, knees bent

Exhale

Draw abdominals in, tilt pelvis posteriorly, articulate spine one vertebra at a time, lifting the hips

Inhale

Pause and hold

Exhale

Articulate the spine back down to return

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Reformer Lift with Extension

Inhale

Lie supine, neutral spine, toes on foot bar, legs parallel with knees bent

Exhale

Abs in, tilt pelvis posteriorly, articulate spine lift hips one vertebra at a time, avoiding hyperlordosis

Inhale

Pause

Exhale

Extend knees and hip without lowering pelvis

Inhale

Bend knees keeping pelvis high bringing carriage back in

Repeat

Exhale

Articulate spine down returning to starting position

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Reformer Standing Lunge

Stand beside reformer with hands on foot bar

Oustside foot inline with foot bar with other leg on carriage (foot against shoulder rest)

Bend the outside knee

Focus on hip flexor stretch (tilting pelvis posteriorly), 3-5 breaths

Lift toe up dorsiflex foot on standing leg, push through heel, straighten knee, hinge trunk forward, flat back for hamstring stretch (tilting pelvis anteriorly)

Repeat on the other side of Reformer

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Reformer Kneeling Lunge

Kneel oncarriage, placing one foot on foot bar with hands on foot bar

Maintain upright position, focus on hip flexor stretch kneeling leg hold 3-5 breaths

Straighten leg on the foot bar, moving pelvis back

Keep back extensors engaged, focus on hamstring stretch hold 3-5 breaths

Repeat on other side

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Reformer Scooter

Intention is to extend the moving leg to full hip extension without compromising pelvic stability

Draw abs in with round back, Pelvis in posterior tilt

Exhale

hands on foot bar, press foot against shoulder rest, draw in abs, round trunk

Inhale

Extend the carriage, moving carriage away from stopper, pause when pelvis starts to move anteriorly

Exhale

Draw leg forward, bring carriage back in maintaining stability in shoulders, trunk, and pelvis

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Reformer Arm Work Shoulder Extension-Supine

Inhale Lie supine on reformer, neutral spine position, knees/ hips 90 degrees, arms up towards the ceiling, shoulders stable hands in straps, slight tension Exhale Extend shoulders down lowering arms, pause when they reach sides of the body Inhale Flex Shoulders, lifting arms, repeat

Reformer Arm Work Shoulder Adduction - Supine

Inhale Lie supine on reformer, nuetral spine position, legs tabletop holding arms in T-position, palms facing the sides of body Exhale Adduct the shoulders, pressing arms against sides Inhale Abduct the shoulders, opening the arms Return to start position

Reformer Arm Work Arm Circle Up-Supine

Inhale Lie supine on reformer, neutral spine, legs tabletop, holds arms out to side T position, hands in straps, palms facing sides of body Exhale Adduct the shoulders, pressing through pinky fingers, rotate palms face carriage Inhale Flex Shoulders, lifting arms up open to T position Repeat

Reformer Arm Work Ticeps Supine

Inhale Lie supine on reformer, neutra; spine, legs tabletop, arms parallel to floor, hands in straps, elbows at 90 degree angle, tension in straps, palms facing toward foot bar Exhale Extend elbows, straghten arms pressing hands down toward carriage, pause when arms parallel to carriage Inhale Flex elbows to 90 degree Repeat

Reformer Breaststroke Prep

Exhale Lie prone on long box, facing the foot bar, sternum at front edge, place hands on foot bar Inhale Straigten arms while elongating the entire body

Cadillac Roll Up

2 Short Yellow Springs Roll Up Bar attached to second loop down Exhale Lie supine legs straight, hold roll up bar, far enough back where there is tension Inhale Lift head, shoulder girdle, spine flexion establishing C curve Exhale Slowly roll up, maintaining C curve, pausing at point shoulder are above hips Exhale Roll back down vertebra to return to starting position

Cadillac Mini-Roll Up

2 Short yellow springs attached to top of tower Attached to Push Through Bar Inhale Lie supine, knees bent, feet anchored hip width apart, hold the push through bar overhand grip, raise the head and shoulder girdle into spine flexion Exhale Slowly roll up with C curve of the trunk, shoulders under push through bar Inhale Lower to start position Repeat 5-10

Cadillac Mini-Roll Up Oblique

2 Short Yellow springs attached to top attached to Push Through Bar Inhale Lie supine with knees bent, feet anchored on mat, hip width apart One hand on bar, opposite hand behind head Exhale Raise head and shoulder girdle, rotate trunk away from arm holding push up bar, keeping C curve in core Inhale Rotate with trunk back to center then lower to supine position Repeat 5-10 times

Cadillac Hip Work Frog

2 Purple Springs attached to foot straps Attached to middle by pull through bar Inhale Lip supine, feet in straps, heels together, feet dorsiflexed in V position, knees bent, palms down on the cadillace or holding poles, relax shoulders Exhale Straighten knees, squeeze heels together Inhale Bend the knees, returning to starting position

Cadillac Foot Work Hip Circle

2 Purple Spring attached to foot straps Attached Middle near pull through bar Inhale Lie supine, feet in straps, legs together straight up towards ceiling, externally rotate hips, plantarflex feet, arms by sides or holding poles, relax shoulders Exhale Extend hips, pressing legs down through the centerline and squeezing together Inhale Circle legs around to sides and return to start position Repeat 5-10 times

Cadillac Push Through -Sitting Forward

2 Blue Springs attached to top Attached to push through bar Inhale Sit upright, facing push through bar, press feet against poles, grasp bar, arms straight shoulder width apart Exhale Round trunk, press push-through bar down then foward keep C curve Inhale Extend spine, flattening back

Cadillac Cat Stretch

2 Blue Spring attached to top of tower Attached to Push Through Bar Inhale Kneel facing the push through bar, hold bar shoulder width apart bent elbows reaching out to sides, press arms down straightening elbows Exhale Roll Down aritculating through the spine Inhale Extend the trunk neutral spine parallel to floor, elogate spine Exhale Draw back into spinal flexion, articulate as your return upright position, bend elbows back to starting position

Cadillac Side Reach

2 Blue Spring attached to the top of tower Attached to Push Through Bar Inhale Sit upright facing the push through bar, feet against poles, hands on push through bar, arms straight Exhale Round trunk, hanging back on the push through bar pressing feet into poles Inhale Maintaining lumbar flexion, release one hand sweeping it out to the side as far back, palm up Exhale Return placing hand back on bar, deep spinal flexion Inhale Extend the spine upright sitting position

Cadillac Prone I

2 Blue Springs attached to top of tower Attached to Push Through Bar Exhale Lie Prone holding push throug bar, glide shoulder blades back in pockets, engage abdominal muscles, press down on bar Inhale Lift trunk into spinal extension, pressing down into push through bar Exhale Lower trunk returning to starting point

Barrel Ladder Hamstring Stretch

Inhale Stand on one leg facing the barrel, opposide leg on top of barrel, hold ladder with the hands Exhale Lead forward over stretching leg, keep a flat back, dorsiflex the foot to intesify stretch, 3-5 breaths Inhale Lift the trunk return to starting position

Ladder Barrel Quad Stretch

Standing in the center towards the ladder Knee aligned, toes and top of foot resting on barrel, tail bone done, push into ladder creating a deeper stretch in the quad, keeping vertical line from top of knee down

Mind Body as One Three Higher Princples

1. Coordinate Body, Mind, and Spirit 2. Achieve natural inner rhythm 3. Apply natural laws of life to everyday living

10 Movement Principles

1. Awareness * Mind Body Connection 2. Balance * symmetry of the body * strength and flexibility 3. Breath * Focus on lateral and posterior breathing 4. Concentration * Bridge between awareness and movement * Cognitive process of understanding the movement 5. Centering * Finding where your center of gravity lies * Uniting body, mind and spirit 6. Control * Intuitive part of your being 7. Efficient * The demanding the work, the more consiously relaxed I become * Focused and directed 8. Flow * Physical and Mental flow * unobstructed channel of energy * Immaculate timing of muscle recruitment 9. Precision * complete integration of the body's musculature 10. Harmony * Reward for committment and hard work

Ladder Barrel Gluteal Stretch

Inhale Stand one leg back against the ladder, place lateral leg bend knee on the barrel, externally rotate the hip, hold ladder with both hands behind you Exhale Lean forward over stretching leg keeping back flat Hold for 3-5 breaths Inhale Lift trunk and return to starting position

Barrel Ladder Adductor Stretch

Inhale Stand on one leg with side to the barrel, place stretching leg up on barrel with standing leg against ladder, hip externally rotated without hyperextending knee Exhale Reach arm over stretching leg, hold ladder inside arm, hold 3-5 breaths Inhale Lift trunk and return to start position

Step Barrel Reach

Inhale Sit in the dip, bent knees legs together, start with trunk in a C curve, holding roll up pole in front of you Exhale Roll down onto barrel, straightening legs Inhale Stretch the shoulders further Exhale Draw trunk back into C curve returning to start

Step Barrel Overhead Stretch

Inhale Sit in the dip of the barrel, trunk upright, arms straight out in front, palms facing eachother, bend the knees, legs together, Exhale Roll Down onto barrel Inhale Reach arms overhead and circle them around Exhale Roll up in C curve position, with shoulders over hips, return to starting position

Cadillac Foot Work Parallel Heels Parallel Toes

Saftey strop on pull through bar 2 Purple Springs attached to bottom of tower Attached to pull through bar Inhale Lie supine, Arms by the sides, Knees bent, Parallel with Heel or Toes Exhale Straighten knees and Extend hips, tail bone down, Engage abs Inhale Bend knees and flex hips

Step Barrel Chest Lift

Inhale Lie supine on barrel, interlace fingers behind head, gently lower yourself back against the barrel Exhale Lift head and chest into spinal flexion Inhale Pause in this position Exhale Lower head and chest to start position

Cadillac Foot Work V Position Toes

Saftey strap on pull through bar 2 Purple Spring attached bottom of tower Attached to pull through bar Inhale Lie supine, arms by sides, knees bent, toes on bar, feet in small V-position, heel together Exhale Straighten knees, extend hips Inhale Bend knees, flex hips

Cadillac Foot Work Wide V-Position Heels and Toes

Saftey strap on pull through bar 2 Purple Spring attached to bottom of Tower Attached to pull through bar Inhale Lie Supine, arms by sides, knees bent, toes or heels on foot bar Exhale Straighten knees and extend hips Inhale Bend knees and flex hips

Cadillac Foot Work Calf Raise

Saftey Strap on Push Through Bar 2 Purple Springs attached to bottom of Tower Attached to push through bar Exhale Lie supine, arms by sides, toes on the bar, parallel feet hip width apart Inhale Dorsiflex both feet Exhale Plantarflex both feet Repeat

Cadillac Foot Work Prance

Safety Strap attached to push through bar 2 Purple Springs attached to bottom of tower Attached to Push Through Bar Inhale Lie supine, arms by side, toes on bar, legs parallel, knees straight, feet plantarflexed Inhale One foot plantarflexes while other knee bends foot doriflexes, straighten bent leg with foot plantarflexes transitioning to other leg Exhale One foot plantarflexes as the other knee bends and foot dorsiflexes Alternate

Cadillac Foot Work Single Leg Heel

Saftey strap around push through bar 2 Purple Spring attached to top of Tower Attached to Push Through Bar Lie Supine, arms by sides, one heel on bar, bend knee, opposite leg remains straight and anchored into the mat Exhale Straighten knee and extend hip Inhale Bend knee and flex hip Repeat

Cadillac Foot Work Single-Leg Toes

Saftey Strap around Push Through Bar 2 Purple Spring attached to bottom of Town Attached to Pushed through Bar Lie Supine, arms by side, toes on bar, extend one leg pressed firm into the mat, bend leg with toes on bar Exhale Straighten knee and extend hip Inhale Bend the knee and flex the hip Repeat

Seat Barrel Side Over

Exhale Lie on barrel on one side of the body, bottom leg bent at 90 degree, straighten top leg keeping foot anchored on the floor, interlace fingers behind the head Inhale Lower the trunk over the barrel Exhale Lift trunk, creating striaght diagonal line from the pubic bone through the crown of the head

Spine

Cervical (7) Thoracic (12) Lumbar (5) Sacral (5) Coccyx (4)

Pelvis

Sacrioliac Joint Anterior Superior Iliac Spine Pubic Symphysis Ilium Pubis Ischium

The Abdominal Group

* Rectus Abdominis * External Oblique * Internal Oblique * Transverse Abdominis

Back Muscles Large Superficial Group

* Erector Spinae * runs longitudinally along spine

Back Muscles Deep Posterior Spinal Group

* Multifidus * Intervertebral Muscles * Connect between the vertebrae

What has a large affect on stabilization?

* Abdominals * Rectus Abdominis * External Oblique * Internal Oblique * Transverse Abdominis * Back Extensors * Erector Spinae * Multifidus * muscles between vertebrae

Hip Flexor Muscles

* Psoas Major * Psoas Minor * Psoas combines with iliacus to form the * Iliopsoas

Suggested strengthening for Rounded Thoracic Spine

* Strengthening * Upper Back Extensors * Iliopsoas * Stretching * External Obliques * Bringing Shoulders into allignment over the Pelvis

Lumbar Hyperlordosis

* Incease lumbar curve * Anterior tilt of pelvis * Needs * Strengthing the abdominal muscles * Stretch the Hip Flexors and Lower Back Extensor

Neutral Pelvis

* Position in which the Anterior Superior Iliac Spines (ASIS) and Pubic Symphysis (PS) are in the same coronal plane (horizonal plane when supine)

Blocks for the Mat System

* Foundation * Abdominal Work * Spinal Articulation * Bridging * Lateral Flexion and Rotation * Back Extension

Mat Exercises Flashcards

(66 cards)