Starting phase Flashcards
(20 cards)
Pilates Squat
Aims
- mobilise hip and knee joints
- encourage correct alignment of legs
Pilates Squat
Start Position
- stand correctly
Pilates Squad
Movement
Inhale: bend knees and hips. Torso naturally tilts forwards
Exhale: Straighten to SP
Dumb Waiter
Aim
Mobilise shoulder joints
Dumb Waiter
Starting Position
Stand correctly
Elbows bent
Turn palms up
Dumb Waiter
Movement
I: rotate arms, hands away from midline
E: return
Which of your exercises start with I to prepare?
Hip Rolls
Spine curl
Curl up
Side Reach: Standing
Aims
To mobilise the spine
Side Reach: Standing
Starting position
Stand correctly
Feet slightly wider than hd
Side Reach: Standing
Movement
I: raise arm
E: nod head flex spine
I: maintain
E: return from centre
Which exercises have starting positions that are adapted?
Side reach
Hips rolls
Curl up
Spine Curl with RCC
Aims
- mobilise spine
Hip joints
Shoulder girdle
Spine Curl with RCC
Sp
Relaxation p
Spine Curl with RCC
Movement
Inhale: prep
E: tilt pelvis, wheel up to shoulder blades
I: maintain spine, raise both hands RCC
E: maintain arms, wheel back from centre to neutral
I: return arms
Hip Rolls: Feet up
Aims
To mobilise the spine
Hip Rolls: Feet up
Sp
- relaxation p
- double knee fold
- bend hips in shins parallel to floor
- connect legs
- softly point toes
- arms out to side
Hip Rolls: Feet up
Movement
I: prep
E: rotate pelvis to r. Lower left ribs peel off mat
I: maintain
E: return pelvis
Curl ups
Aims
Mobilise c and t spine
Curl ups
So
Relaxation p
Clasp both hands behind head, elbows in pv
Curl ups
Movement
I: prep
E: lengthen back of neck, wheel up
I: maintain
E: return from centre
