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Reformer Pilates level 1 > Midback Series > Flashcards

Midback Series Flashcards

(44 cards)

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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

Study These Flashcards
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

Study These Flashcards
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

Study These Flashcards
A

Fb low
Springs 1-1/5
Suitable hr

21
Q

Mid back series 45s fb, springs, hr

Study These Flashcards
A

Fb low
Springs 1-1/5
Hr suitable

22
Q

Mid back series side arms fb, springs, hr

Study These Flashcards
A

Fb low
Springs 1-1/5
Hr suitable

23
Q

Mid back series arm circles fb, springs, hr

Study These Flashcards
A

Fb low
Spring 1-1/5
Hr suitable

24
Q

Mid back series arm circles indications

Study These Flashcards
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
Mid back series arm circles modifications
- 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
Mid back series arm circles contr indications
- acute LBP or SIJ dysfunction - avoid hip add if hip path or osteitis pubis - doming RA = TrA act loss
27
Mid back series arm circles watchpoints
- loss NS - dome RA - flare RC -ext wrist - cervical pro - elev or pro scap - lock elbow it - unable main DTT
28
Mid back series 100s fb, spring, hr
Fb low Springs 1-1/5 Hr suitable
29
Mid back series 100s indications
- 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
Mid back series 100s contraindications
- acute LBP, neck or SIJ dysfunction - insufficient dnf control cervical position - avoid hip add if hip pathology or osteitis pubis
31
Mid back series 100s watch points
- loss NS - doming RA - elev and pro scap - cervical port - lock elbows - inability Maintain DTT
32
Mid back series 100s mods
- 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
Cat arm dissoc fb, springs, hr
Fb flat 1/2 or no springs HR flat
34
Cat arm dissoc inds
- 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
Cat arm dissoc watchpoints
- 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
Cat arm dissociation contraindications
Acute shoulder or neck pain
37
Cat hips fb, springs, hr
Fb flat Springs 1/2 or no springs Hr flat
38
Cat hips indications
- 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
Cat hips watch points
- 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
Cat hips contra Inds
Acute shoulder or neck pain
41
Can do both cats with no springs
Yes
42
Cat hips mods
- 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
Cat hips population benefits
Runners and cyclists
44
Cat arms mods
-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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