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Reformer Pilates level 1 > Midback Series > Flashcards

Midback Series Flashcards

1
Q

How many exercises mid back

A

6
Plough arms
Triceps
Forty five degrees
Side arms
Arm circles
Hundreds of

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2
Q

Mid back Series Plough spring hr and fb

A

1-2 springs
Low fb
Suitable hr

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3
Q

Mid back series plough Watchpoints

A

Loss NS
Doming RA
Flare RC
Elevation and protraction Scap
Lock elbow
Ext wrists
Cervical protract
Inability maintain TT

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4
Q

Mid back series Plough Indications

A

-Progress lp stab following DTT mat
-Progress scap stab - uses longer level challenge scap-thora jt stab
- Func dissoc move up limb from l and t spine
- energise POS sling to increase force closure through pelvis
- abdominal strength

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5
Q

Mid back series plough mods

A
  • reduce hip flex tension w hips in inner range flex
  • avoid hip add with ball between knees
    -increase lp stabilisation add abdo prep
    • add act w magic circle thighs
      -+ add ball knees and AOS
  • sl tt and other leg fb
  • cushion or towel under shoulders or head
  • feet fb and scap iso
  • show choreo b4 using straps
  • raise arms few degrees and hold
  • single arm great for asymmetry and load obliques (- spring)
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6
Q

Mid back series contra indications

A
  • acute LBP or SIJ dysfunction
  • avoid hip add if hip path or osteitis pubis
  • doming RA = loss TRAct
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7
Q

Mid back series triceps watchpoints

A
  • loss Ns
  • dome RA
  • flare RC
  • elevation and protraction of scap
  • lock elbow jt
  • ext wrists
  • cervical protraction
  • inability maintain DTT
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8
Q

Mid back series Triceps indications

A
  • progress lp stabilisation from DTT on Mat
  • progress scap stab w resisted upper limb moves. Short lever challenge scap-Thor jt stab
  • Func dissoc move up limb from l+t spine
  • strengthen and tone triceps
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9
Q

Mid back series triceps mods

A
  • ant should roll forward raise elbows - ball?
  • plough down, tricep, plough up
    • lp stab with 1 foot fb
    • ex tense hip flex w hips inner range flex
  • ball knees keep hips n + avoid hip add
    • lp stab with abdominal prep
    • add act magic circle inner thighs
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10
Q

Mid back series plough contra indications

A

-acute LBP or SIJ dysfunction
- avoid hip add if hip path or osteitis pubis
- doming = Loss TrA act

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11
Q

Mid back series 45 indications

A
  • prog lp stab following DTT mat
  • prog Scap stab using resisted rom upper limb - longer lever challenge Scap-Thor jt stab
  • Func dissoc upper limb from L+t spine
  • energise POS and force close pelvis
  • good stretch pecs
  • good anterior work
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12
Q

Mid back series 45 watch points

A
  • loss NS
  • dome RA
  • flare RC
  • el and pro scalp
  • lock el jt
  • ext wrists
  • cervical port
  • unable maintain DTT
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13
Q

Mid back series 45s mods

A
  • reduce tension hip flex with hips inner range flex
  • avoid hip add small ball knees = hips neutral
  • abdo prep = +lp stab
  • magic circ inner thighs =+ add act
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14
Q

Mid back series 45s contra indications

A
  • acute LBP or SIJ dysfunction
  • avoid hip add if hip path or osteitis pubis
  • dome RA if loss TrA
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15
Q

Mid back series Side Arms Indications

A
  • prog lp follow DTT mat
  • prog scap stab resisted ROM - longer lever challenge scap-thor jt stab
  • Func dissoc up lim from l+t spine
  • stretch pec
  • energise pos and force closure pelvis
  • glenohumeral scapular thoracic dissox from spinal control
  • access ant and pos obliques
  • LP stab
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16
Q

Mid back series side arms cues

A
  • bird of prey
  • squeeze beach ball under arms
  • squeeze large slices lemons
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17
Q

Mid back series side arms watchpoints

A
  • loss NS
  • dome RA
  • flare RC
  • el and pro of scap
  • lock el jts
  • ext wrists
  • cervical pro
  • unable maintain DTT
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18
Q

Mid back series side arms mods

A
  • reduce Lp stab 1 ft fb
  • red ex tense hip flex pos hips inner range flex
  • ball between knees = neutral hips and avoid hip add
  • increase LP stab w abdo prep
  • magic circ between thighs =+ add act
19
Q

Mid back series side arms contra indications

A
  • acute LBP or SIJ dysfunction
  • avoid hip add if hip path or osteitis pubis
  • dome of RA = loss TrA
20
Q

Mid back series Triceps fb,springs,hr

A

Fb low
Springs 1-1/5
Suitable hr

21
Q

Mid back series 45s fb, springs, hr

A

Fb low
Springs 1-1/5
Hr suitable

22
Q

Mid back series side arms fb, springs, hr

A

Fb low
Springs 1-1/5
Hr suitable

23
Q

Mid back series arm circles fb, springs, hr

A

Fb low
Spring 1-1/5
Hr suitable

24
Q

Mid back series arm circles indications

A
  • progress lp stab follow DTT may
  • prog scap stab with multidirectional rom. Dissoc up limb from l&t spine
  • stretch pecs
  • energise PoS increase closure pelvis
25
Q

Mid back series arm circles modifications

A
  • reduce lp stab challenge w 1ft on fb
  • red ex tense hip flex w hips inner range flex
  • ball between knees = neutral hips and avoid hip add
  • abdo prep =+ chall lp stab
  • magic circle thighs =+ add act
26
Q

Mid back series arm circles contr indications

A
  • acute LBP or SIJ dysfunction
  • avoid hip add if hip path or osteitis pubis
  • doming RA = TrA act loss
27
Q

Mid back series arm circles watchpoints

A
  • loss NS
  • dome RA
  • flare RC
    -ext wrist
  • cervical pro
  • elev or pro scap
  • lock elbow it
  • unable main DTT
28
Q

Mid back series 100s fb, spring, hr

A

Fb low
Springs 1-1/5
Hr suitable

29
Q

Mid back series 100s indications

A
  • prog lp stab train follow DTT mat
  • train abdo endurance
  • progress scap stab train/ teach fund dissoc move up limb from l&t spine
  • endurance AO
  • strength ab wall
  • point of reference w arm straps
30
Q

Mid back series 100s contraindications

A
  • acute LBP, neck or SIJ dysfunction
  • insufficient dnf control cervical position
  • avoid hip add if hip pathology or osteitis pubis
31
Q

Mid back series 100s watch points

A
  • loss NS
  • doming RA
  • elev and pro scap
  • cervical port
  • lock elbows
  • inability Maintain DTT
32
Q

Mid back series 100s mods

A
  • reduce chall cervical stab with head & neck on carriage
  • red hip flex tense with inner range hip flex
  • small ball knees keep hip neutral + avoid hip add
  • magic circle things inc add act
  • red ab chall alt 5 exhils abdo/5 inhils flat
  • increase abdo challenge - extend knees to lengthen legs upwards
33
Q

Cat arm dissoc fb, springs, hr

A

Fb flat
1/2 or no springs
HR flat

34
Q

Cat arm dissoc inds

A
  • train stab of scapulothoracic and glenohumeral joints in weight bearing pos
  • weight bearing enhance compression and feedback to patient
  • stab in 4 pt kneeling mat progress w poss weight shift and arm lifts
  • prog for cervical stab retraining
35
Q

Cat arm dissoc watchpoints

A
  • lumbar spine ext and ant pelvic tilt w glenohumeral ext
  • upper cervical ext
  • flex/ext hips
  • over act upper traps
  • retraction and or elevation of scap
36
Q

Cat arm dissociation contraindications

A

Acute shoulder or neck pain

37
Q

Cat hips fb, springs, hr

A

Fb flat
Springs 1/2 or no springs
Hr flat

38
Q

Cat hips indications

A
  • good train stab lp in weight bearing
  • weight bearing enhance compression and patient feedback
  • 4pt kneeling on mat first w weight shift good idea
  • prog lp stab retrain
  • glenohumeral strengthening
  • cervical spine challenge
  • abs
  • scap control and strength

First 4pt, 4pt siwm, swan dive 4pt kneel l2 and leg pull in prone

39
Q

Cat hips watch points

A
  • l spine ext and ant pelvic tilt in glenhumeral ext
  • upper cervical ext
  • flex/ext shoulders
  • over act up traps
  • retract or pro scap
40
Q

Cat hips contra Inds

A

Acute shoulder or neck pain

41
Q

Can do both cats with no springs

A

Yes

42
Q

Cat hips mods

A
  • bias lat abs by moving hands to one side (for cat arms too)
  • can round spine (flex) global act of abs
  • can take knees further from pads for greater range of motion
  • can do on box
43
Q

Cat hips population benefits

A

Runners and cyclists

44
Q

Cat arms mods

A

-If scap winging place theraband over shoulder and under hands
- hyperextension elbows theraband around elbows
- do on box for wrist issues

Reformer Pilates level 1 (6 decks)

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