Introduction to Teaching Mat Pilates Home Study

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Pilates Manual

 2012 NETA National Exercise Trainers Association. All rights reserved. This material may not be reproduced or duplicated in whole or part, by any means, without permission of: NETA 5955 Golden Valley Road, Suite 240 Minneapolis, MN 55422 1-800-237-6242 (In MN 763-545-2505) For additional copies of this workbook, call toll-free 1-800-AEROBIC (In MN call 1-763-545-2505)

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Table of Contents

Introduction ..................................................................................................................................... 5 Section 1.......................................................................................................................................... 7 Joseph Pilates: The Man Behind the Method ............................................................................. 7 What is Pilates? ........................................................................................................................... 9 Benefits of Pilates ..................................................................................................................... 10 Pilates Matwork ........................................................................................................................ 11 Pilates Matwork with Small Equipment ................................................................................... 12 Section 2........................................................................................................................................ 13 The A, B, C’ S........................................................................................................................... 13 Alignment ................................................................................................................................. 14 Posture Analysis........................................................................................................................ 16 Breath ........................................................................................................................................ 18 Concentration on Core Strength and Control............................................................................ 22 Stabilization .............................................................................................................................. 24 Section 3........................................................................................................................................ 28 About the Exercises .................................................................................................................. 28 Starting Positions ...................................................................................................................... 29 Awareness Exercises ................................................................................................................. 30 Normal Breathing.................................................................................................................. 31 Deep Breathing ..................................................................................................................... 31 Complete Exhalation Breathing ............................................................................................ 32 Back and Side Breathing....................................................................................................... 32 Ribcage Breathing................................................................................................................. 33 Pelvic Placement ................................................................................................................... 34 Scapula Elevation and Depression ........................................................................................ 35 Scapula Protraction and Retraction ....................................................................................... 36 Head Nod .............................................................................................................................. 37 Warm Up Exercises .................................................................................................................. 38 Ab Prep ................................................................................................................................. 40 Hundred................................................................................................................................. 42 Breast Stroke Prep................................................................................................................. 44 Shell Stretch .......................................................................................................................... 46 Workout Exercises .................................................................................................................... 48 Half Roll Back ...................................................................................................................... 50 Roll Up .................................................................................................................................. 52 One Leg Circle ...................................................................................................................... 54 Spine Twist ........................................................................................................................... 56 Rolling Like A Ball ............................................................................................................... 58 Single Leg Stretch ................................................................................................................. 60 Obliques ................................................................................................................................ 62 Double Leg Stretch ............................................................................................................... 64 Scissors ................................................................................................................................. 66 Rollover Prep 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Shoulder Bridge .................................................................................................................... 70 Heel Squeeze Prone .............................................................................................................. 72 Breast Stroke ......................................................................................................................... 74 One Leg Kick ........................................................................................................................ 76 Saw........................................................................................................................................ 78 Side Kick............................................................................................................................... 80 Side Leg Lift Series .............................................................................................................. 82 Spine Stretch Forward........................................................................................................... 86 Half Roll Back with Rotation ............................................................................................... 88 Teaser Prep............................................................................................................................ 90 Single Leg Extension ............................................................................................................ 92 Swan Dive Prep..................................................................................................................... 94 Swimming ............................................................................................................................. 96 Leg Pull Front Prep ............................................................................................................... 98 Seal ...................................................................................................................................... 100 Side Bend ............................................................................................................................ 102 Push Up Prep....................................................................................................................... 104 Section 4...................................................................................................................................... 106 Biomechanics .......................................................................................................................... 106 Elbow .................................................................................................................................. 106 Shoulder .............................................................................................................................. 106 Spine ................................................................................................................................... 107 Scapular / Shoulder Girdle .................................................................................................. 107 Hip....................................................................................................................................... 108 Knee .................................................................................................................................... 109 Ankle ................................................................................................................................... 109 Anterior Muscular Anatomy ....................................................................................................... 110 Posterior Muscular Anatomy ...................................................................................................... 110 Anatomical Terminology ........................................................................................................ 119 Mission Statement................................................................................................................... 122 References ............................................................................................................................... 123 Acknowledgements ................................................................................................................. 123

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Introduction Pilates is not a new form of exercise. As discussed later in the course material, Pilates has been around since the early 1900’s, however, it has regained significant popularity. In part, this popularity can be attributed to it being the trend of exercise programs that Hollywood celebrities swear by. It can also be attributed to the fact that the principles applied when doing Pilates exercises coincide with the latest scientific research of core stabilization. The world of physical rehabilitation has crossed over into the world of fitness. Adding to that wonderful transition is the potential self healing and preventative maintenance the average person has within arms reach. The NETA Pilates program is designed to make it possible for fitness professionals to embark on the training and practice process necessary to develop themselves as Pilates instructors, able to teach safe and effective Pilates Matwork. The focus of the 2 day workshop is on the education of the Pilates principles and exercises. Learning Pilates requires a basic understanding of biomechanics and scientific terminology. The muscles are bolded the first time they appear in the manual and are pictured in section 4 biomechanics. Additionally, a well trained instructor has also practiced effective teaching techniques. This clinic teaches how to communicate all of the course material in ways that can be readily understood and utilized by the participant. Clinic attendees will walk away from the training with an understanding of what it takes to teach Pilates and a game plan of how to do it. The first section provides insight to Joseph Pilates, the man behind the method. His background and upbringing is of significance in his development as a pioneer of health. His passion is what made him excel at what he did. The many benefits of doing Pilates are discussed in this section as well as further descriptions of what Pilates exercises are. Section two explains the Pilates principles. They are defined with the A, B, C’ S: Alignment, Breath, Concentration on Core Strength, Control, and Stability. There are varying “principles” attested to by many different individuals, authors, and certifying bodies. Upon close inspection of them all, the A, B, C’ S sum them up neatly. All of these descriptions are central and agreed upon by most:  Joseph Pilates works were initially designed for those with injuries and those with postural issues. The Alignment principle is comprised mainly of postural assessment.  Joseph Pilates spoke of the Breath numerous times in his published works with insurmountable passion.  Getting “inside” the movement or being the participant during the exercise and not the observer is attainable only with maximum Concentration.  His works regarded the abdominal area and the spinal muscles to be the center or the powerhouse of the body. That powerful, efficient movement emanates from the Core.  The original self title of his method was “Contrology”.  Modern science has gifted the proven benefits of Stabilization of particular joints and body parts prior to movement, namely; the head, neck, shoulders, spine, pelvis, and hips.

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The exercises are detailed in section three. There are three types of exercises: Awareness, Warm Up, and Workout. Muscular reference is included for each exercise. The last section provides greater detail of biomechanics of movement and references.

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Section 1 Joseph Pilates: The Man Behind the Method Joseph Humbertus Pilates was born in 1880 near Düsseldorf, Germany. As a child he suffered from rickets, asthma, and rheumatic fever. Obsessed by his afflictions he became determined to overcome them. As a teenager he participated in gymnastics, skiing, and scuba-diving. He studied the musculature of the body. Later his studies included a variety of Eastern forms of exercise including Yoga and Karate. Merging his experience and his studies he created “The Method”. His name for it was “Contrology”, which is a precise series of exercises designed to develop the body uniformly, correcting posture and revitalizing the body, mind and spirit. In the early 1900’s, Pilates method was well known in Germany, and the Kaiser requested Pilates train his elite military troops. A committed pacifist, Pilates refused and moved to England in 1912. Joseph became a boxer, circus performer and self-defense instructor. At the peak of his career he was incarcerated as a German National during WW I. It was at this time he created the forerunners of the exercise equipment used today. He removed bedsprings from a bed and attached them to a wall to create resistance, which allowed his patients to exercise while lying down. The patients were mobile yet stable. Pilates also used chairs, but at this time the focus of his work was on the floor exercises called ‘matwork’. Pilates returned to Germany to continue to develop the method but left again in 1926 when his philosophy was in conflict with the new German army. His friendship with boxer Max Schmeling led him to New York. On his journey to New York he met his wife, Clara, a nurse. Together with Schmeling they opened a “physical fitness studio” located within the dance community. It was here that Pilates method was used as a form of therapy rehabilitation for injured dancers. Pilates read constantly and used mathematics and the laws of physics in his exercises. He died in 1967. However, the basic principles of Joseph Pilates work have not changed. The aim of his method is awareness of movement, mental focus and control without excessive effort, thereby creating a body that is healthy inside and out. Joseph Pilates wanted his work to benefit everyone. He is very clear in his book titled “Return to Life through Contrology” that the exercises must be done exactly as written to achieve a fit, balanced body. Prior to October of 2000 the Pilates name was patented and trademarked by Sean Gallagher, owner of the Manhattan NY-based Pilates studio. In October of 2000 a New York Federal Court ruled that because consumers identified the name Pilates with a particular method of exercise, Gallagher could not monopolize it. This ruling gives the public greater access to Pilates and allows other agencies to provide training for instructors to teach the Pilates Method. Joseph’s purpose has been achieved. NETA is proud to bring Joseph Pilates work to fitness professionals. We recognize that extensive training and practice is necessary to become proficient at any highly specialized skill. This holds true for Group Exercise Instructors, Personal Trainers, Yoga Instructors and Pilates Instructors alike.

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What is Pilates? Pilates is an exercise discipline that was developed by Joseph Pilates in the early 1900’s. It is a systematic approach to physical conditioning that incorporates physiological and biomechanical principles to ensure safe exercise that produces positive results. The exercises are done in various positions on either a mat or other apparatus. Some exercises are performed entirely in supine, prone or side-lying positions. Others start from a seated position. Still others start on the hands and knees. The various exercise positions help to promote a balanced musculoskeletal system. The workout involves forward and lateral flexion, extension, and rotation. Every exercise is rooted in spinal movement or spinal stabilization. The limbs are often used as weights as well as tests of coordination, balance, and flexibility. Pilates principles can be applied to all human movement. The exercises simulate daily life as well as athletic endeavor. They can be done on the floor (matwork) or on special Pilates equipment. This workbook covers Pilates matwork.

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Benefits of Pilates Pilates trains all of the muscles of the body to gain strength in the manner they were designed to perform. It becomes a matter of efficiency and mind over muscle. As with any form of exercise, there are innumerable benefits. Proper breathing is essential throughout Pilates exercise. Controlled breathing purifies the body, reduces stress and builds endurance. Breathing is coordinated with each exercise, which oxygenates the muscles, eventually coming full circle to help the muscles responsible for breathing perform more effectively and efficiently. Core strength is one of the most important benefits of doing Pilates exercise, because all movement emanates from the core. If the core is strong, the appendages can move without undue stress on the spine. A strong core also helps to improve balance and coordination. Pilates helps to strengthen opposing muscle groups. A stronger muscle is more effective at actively stretching its opposing muscle. This leads to overall improved flexibility. The whole body functions more efficiently. Pilates exercises also improve kinesthetic awareness, which helps a person to know where their body is in space. Spatial awareness and core control help to improve the performance of everyday activities, prevent injuries and facilitate rehabilitation. Mind over muscle is a very important concept in Pilates as it is for any mind body exercise. Joseph Pilates was convinced that his form of exercise was the best way to train the body and mind together to be able to perform the most amount of work with the least amount of effort. The application of mind over muscle has been shown to help decrease stress. Disease prevention is another benefit of training both mind and body. The mind that is trained to listen to the body is much more capable of identifying and dealing with stresses that may eventually cause disease.

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Pilates Matwork Pilates matwork is a series of exercises done on a mat with little or no equipment. In Joseph H. Pilates publication of the exercises in 1945 “Return to Life through Contrology”, he prescribed 34 matwork exercises to be done faithfully four times a week. In three months time, he promised your body would return to its ideal physical condition accompanied by renewed mental vigor and spiritual enhancement. The matwork exercises in this workbook originate from Pilates exercises published in 1945. Several exercises are taught as prep exercises due to the high level of body control necessary to perform them correctly. To quote Joseph Pilates: “To neglect one’s body for another advantage in life is the greatest of follies.” As he had predicted, modern man is indeed living in a state of physical deterioration. With this state of physical de-conditioning, it is necessary to engage preparatory exercises for the actual exercises. Strength and flexibility need to be developed in muscles that have not been utilized regularly. Therefore, the original exercises have been re-examined by modern science and broken down into five categories: Awareness  With these exercises, the participant will realize where their body is in space. They will observe their breath; discover the connection between every body part, and experience body control through thought. Warm-up Exercises  These exercises prepare the body for more intense movement. Essential Workout Exercises  These exercises are for those who are just learning the discipline. The primary focus is on mastering the principles while learning control. Intermediate Workout Exercises  Once the essential exercises can be performed effortlessly, intermediate exercises are introduced. They add further physical demand and coordination. Advanced Workout Exercises  The advanced level exercises are the final step of traditional matwork. They provide ultimate challenge to the body and mind. The Pilates 2 day workshop covers Awareness, Warm Up, and Essential Workout Exercises for apparently healthy populations.

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Pilates Matwork with Small Equipment The use of small equipment is also considered matwork. These tools are primarily used to assist someone in performing Pilates exercises, to provide further challenge, or to simulate large equipment-based Pilates exercises. Small equipment often used during matwork exercise may include the use of a small ball, fitness ring/circle, resistance bands, resistance tubing, resist-a-ball, hand held weights, foam rollers, or BOSU’s. Matwork does not include the use of any other large equipment apparatus, such as the Reformer, Cadillac, Chair or Barrel, which require in-depth training under the direction of an expert apparatus instructor.

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Section 2 The A, B, C’ S These are key concepts that make Pilates exercise safe, effective, and functional. They include sound anatomical principles often used during physical rehabilitation. A = Alignment Achieving and maintaining proper alignment before during and after each exercise is discussed and demonstrated. B = Breath The Breath is the most vital aspect necessary for life. Additionally, it enhances and promotes efficient movement through proper muscular usage. The importance of proper breathing techniques is discussed and demonstrated. C = Concentration, Core Strength, Control The core muscles are central to Pilates exercises. Core Strength is necessary to allow effortless pain free movement as well as provide protection to the interior of the torso. Concentration ensures that each movement is done mindfully. Control over every movement reduces risk of injury. Concentration on and control of the core musculature is taught, demonstrated and practiced. S = Stabilization Stabilizing the joints of the body protect and strengthen them. The stabilization of the core, ribcage, scapula, pelvis and cervical spine is required to perform each exercise effectively.

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Alignment Maintenance of good posture and spinal alignment cannot be overstated. Much of Pilates work is based on the identification and correction of postural alignment malformations. This is accomplished by strengthening the core or trunk musculature and teaching students how to stabilize their appendages. First we need to understand several terms that help identify desirable alignment and factors that affect alignment. Neutral typically is a term used to describe a position in which nothing is overtly affecting it. There should be a sense of balance. Neutral Spine refers to the curvature of the spine that is achieved by appropriate core strength and flexibility. It is characterized by slight anterior curvatures in the cervical and lumbar vertebrae and a slight posterior curvature in the thoracic vertebrae. The 12 vertebrae that are configured in the anterior curvature (7 cervical and 5 lumbar) are designed to balance the 12 vertebrae configured in the posterior curvature (thoracic). Excessive cervical and/or upper thoracic curvature, which results in a hunchback appearance, is referred to as kyphosis. This is common in older persons who suffer from osteoporosis or atrophy of the muscles that control the scapula (Trapezius and Rhomboids). Lordosis is characterized by excessive anterior curvature of the lumbar spine. Weak abdominals, overly tight hip flexors and spinal erectors and overstretched hamstring muscles can contribute to lordosis, which causes low back pain. Scoliosis is a spinal alignment abnormality characterized by an exaggerated lateral ‘S’shaped curvature of the spine, which causes the shoulders and pelvis to appear uneven. Scoliosis can be caused by muscular imbalances that, over time, cause irreversible deviations in skeletal alignment. Neutral Pelvis refers to the position that the pelvis is in when it is neither tilted anteriorly nor posteriorly and the person’s natural lordotic curve is present. The abdominal, hip flexor and gluteal muscles cause an anterior pelvic tilt and the hamstring muscles cause a posterior pelvic tilt. The abductor and adductor muscles of the hip keep the pelvis aligned horizontally. If one muscle group is weaker than its opposing muscle group, or inflexible, the pelvis is moved into an undesirable position. Once again, over time, the shift in pelvic alignment may cause pain and possible permanent dysfunction.

Kyphosis

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Lordosis

Scoliosis

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Scoliosis disrupts the levelness of the hips and shoulders

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Neutral

Anterior Tilt

Posterior Tilt

Many of Pilates exercises require pelvic alignment, which is referred to as Imprinted Pelvis, and is achieved by lying in a supine position, abdominals contracted so that the pelvis is tilted posteriorly. This allows the tailbone to come up off of the mat, raising the pubic bone higher than the hipbones (Iliac Crests). Imprinting is not achieved by contracting the Gluteus Maximus, nor is it achieved by overly contracting the Rectus Abdominis. Imprinted alignment is used when neutral pelvic alignment cannot be effectively maintained during a particular exercise. Shortened abdominal muscles help keep the pelvis and spine in proper alignment. When observing someone’s profile we should be looking at how the body parts line up. The head should be directly over the neck and shoulders. Shoulders should be over the ribcage, ribcage over the pelvis, and pelvis over the legs. Any body parts that do not line up in this manner are vulnerable to excessive forces produced by gravity and momentum. Imagine carrying 2 buckets of water. It is easier to carry one bucket on either side. What would the results be if you were to carry both buckets in front of you or behind you? It is quite certain that you would have to put a lot more effort into carrying both buckets in front or behind rather than at your sides lined up and balanced with the remainder of your body.

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Posture Analysis Goal: Assess posture to determine if there are any risk factors and / or musculoskeletal limitations to consider during Fitness Assessments and Exercise Programming. Protocol: Although there is no specific protocol to follow for postural analysis it would be beneficial for any fitness professional to observe a client from anterior, posterior and lateral perspectives while standing stationary and while walking towards and away from the tester. The following is a list of characteristics to look for: Head and Neck  Is the head upright?  Is the head tilted to one side or the other?  Is the chin / neck protracted?  Is the chin / neck retracted? Shoulders  Are the shoulders the same height?  Are the shoulders upright or rounded?  Do the scapulae protrude from the back?  Are both scapulae the same height? Chest and Upper Back  Is the chest lifted?  Is the upper back normally rounded? Spine and Trunk  Are the vertebrae in a vertical line, straight or curved?  Is the curve in the lower back normal, arched or inclined?  Is the abdomen protruding? Hips  Are the hips level?  Are both sides the same height from the floor? Knees  Are the kneecaps facing straight ahead like headlights?  Are the kneecaps at the same height?  Are the knees pushed backwards? Ankles and Feet  Are the feet straight-ahead or pointed out?  Where does the majority of the weight of the body lie?  On the outside, inside or midline of the feet?

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Posture Rating Chart Good

Fair

Poor*

Head (anterior or posterior view)

Head is erect, gravity line passes directly though the center

Head is slightly twisted or turned to one side

Head is markedly twisted or turned to one side

Neck (lateral view)

Neck and chin slightly protracted

Neck and chin markedly protracted

Shoulders (anterior or posterior view)

Neck is erect, chin slightly retracted and head directly above shoulders Both shoulders are level (horizontally)

One shoulder is slightly higher than the other

One shoulder is markedly higher than the other

Spine (posterior view)

Spine is in a straight line

Spine is slightly curved laterally (Scoliosis)

Spine is markedly curved laterally (Scoliosis)

Upper Back (lateral view)

Normal rounding consistent with upper thoracic curvature

Slightly more rounding than typical thoracic curvature

Marked rounding constant with Kyphosis

Spine / Trunk (lateral view)

Spine is erect and aligned directly over the pelvic girdle

Spine exhibits a slight posterior alignment

Spine exhibits a marked posterior alignment

Abdomen (lateral view)

Abdomen is flat or slightly rounded

Abdomen is protruding

Abdomen is protruding and sagging

Lower Back (lateral view)

Lower back has a normal ‘S’ curvature consistent with the Lumbar vertebrae Both hips are level (horizontally)

Lower back appears slightly hollow. Slight exaggeration of the Lumbar One hip is slightly higher than the other

Lower back is markedly curved causing a ‘sway back’ or Lordosis One hip is markedly higher than the other

Hips (anterior or posterior view)

Feet point straight Slight pronation Pronated forward with ankles Slight supination Supinated directly above the heel *Any ratings of poor must be cleared by an orthopedic specialist (physical therapist, chiropractic physician or orthopedic surgeon) Ankles and Feet (anterior or posterior view)

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Breath Of all the Pilates concepts to grasp, breathing has caused the most confusion. Anyone who has taken a Pilates session or two inevitably asks the question: “Why is the breathing pattern so important for this exercise”? What makes it even more confusing is that the breathing pattern seems to change from instructor to instructor for the exact same exercise! Let us de-mystify. Most of us perform what Pilates referred to as “lazy breathing”. In other words, we are not fully utilizing our lung capacity nor are we engaging the respiratory muscles. To quote Joseph Pilates, “Lazy breathing converts the lungs, figuratively speaking, into a cemetery for the deposition of diseased, dying, and dead germs as well as supplying an ideal haven for the multiplication of other harmful germs. Therefore, above all, learn how to breathe correctly”. Correct breathing is defined as utilizing the full capacity of the thoracic and abdominal cavities to supply oxygen to the lungs to remove carbon dioxide, and other respiratory waste products. The respiratory system facilitates this exchange between trillions of cells in our bodies. Without that exchange, our bodies accumulate toxins to the point of toxic overload. This leads to fatigue, illness, and disease. The main respiratory muscles include the Diaphragm, the External Intercostals, the Internal Intercostals and the Transverse Abdominis.

Diaphragm

External Intercostals

Internal Intercostals

Transverse Abdominis

Many of us underutilize these muscles, which cause the strength and elasticity of them to diminish. This in turn diminishes the depth of each breath taken. Breathing skills are taken for granted because we don’t have to think about them. But they are skills that become lost in the daily stresses of life. When stressed or anxious, the body responds by increasing the rate of respiration. We end up taking small, quick, shallow breaths - sometimes to the point of hyperventilation. Deep breathing helps rid the body of unnecessary tension as it oxygenates the tissues, mobilizes the ribcage, and massages the internal organs. How the Respiratory Muscles Work The Diaphragm is the main muscle involved in breathing. It is located between the abdominal and the thoracic cavities. The Internal and External Intercostals muscles are located in and around the ribcage. The Transverse Abdominis is located deep within the lower abdominal

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cavity. They all work together to expand and compress both cavities to allow oxygen to travel in and out. What Happens during Inhalation The External Intercostal muscles elevate the ribs and the Transverse Abdominis muscle relaxes. At the same time, the Diaphragm contracts and pushes down into the abdominal cavity, creating more space for the lungs to fully expand. What Happens during Exhalation The Internal Intercostal muscles depress the ribs and the Transverse Abdominis muscle contracts. At the same time, the Diaphragm relaxes. This creates pressure in the abdominal cavity to equalize, pushing the breath out. Joseph Pilates was truly ahead of his time when he choreographed breathing into his exercises. He was fully aware of the importance of not holding our breath during exercise and believed that correct breathing when coupled with his exercises, provided the most efficient way to detoxify and deliver oxygen to the body. We perform breathing exercises prior to starting a Pilates workout to incorporate better breathing practices during the exercise session. Practicing proper breathing techniques repetitively will occur more often in daily life. Breathing and Movement Patterns It is natural for the spine to extend when inhaling because extending opens up the front of the body and the ribcage. Inhaling is considered a complementary breath pattern for spinal extension. This can be quickly and easily observed every time you inhale. It is natural for the spine to flex when exhaling because flexing compresses the ribcage as it forces air out of the lungs. Exhaling is considered a complementary breath pattern for spinal flexion. This can be quickly and easily observed every time you exhale. The breathing and movement patterns are not exclusive one way or another. They can always be reversed, and often are. For example, when performing the “Breast Stroke Prep” exercise, notice the assigned breath pattern is an exhale on spinal extension. There is a very good reason for this exercise to have a non-complementary breath pattern. When first starting out with Pilates exercise, it is difficult to maintain abdominal contraction while inhaling. The “Breast Stroke Prep” exercise requires spinal hyper-extension, which can potentially cause injury if the abdominals are not properly supporting the spine. We have an automatic Transverse Abdominis contraction during forced exhalation and many people customarily contract the Rectus Abdominis during exhalation. For this reason, an exhalation is the preferred breathing pattern during spinal extension while performing the “Breast Stroke Prep”. Furthermore, once an exercise is mastered with a certain breath pattern, it is an added challenge to reverse the breathing so that it is performed with a different breath pattern.

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Breathing Technique With the PILATES BREATH, we inhale through the nose and exhale through the mouth. Inhale through the nose • The nose is a filter for our respiratory system. It is the first attempt to reduce the amount of toxins in our body. • Breathing through the nose warms the air slightly before it travels throughout our lungs. Exhale through the mouth • Exhaling through the mouth provides a more effective forced exhalation. • Forced exhalation engages the respiratory muscles, compresses the abdominal cavity, and assists abdominal muscle contraction. • The abdominal muscles are the primary protectors of the spine. Any time the abdominals are not contracted, the spine is unprotected. To quote Joseph Pilates: “squeeze every atom of impure air from your lungs in much the same manner that you would wring every drop of water out of a wet cloth”. Pelvic Floor, Abdominal Contraction and the Breath Proper breathing is essential to the correct execution of Pilates exercises. Concentration on the breath provides time to mentally prepare for movement. Another part of the mental preparation involves isometric contraction of the pelvic floor and the abdominals. They support and contribute to posture, breathing and circulation. The stronger the pelvic floor muscles, the better the functioning of the lower organs such as the uterus, bladder and bowels. The pelvic floor musculature is frequently forgotten as a necessary part of daily exercise. Yet it is evident that as we age, those muscles naturally lose strength if they are not used. Therefore, with each inhale, the pelvic floor muscles are “pulled up” (contracting the muscles used to stop the flow of urine). Additionally, the abdominals are “pulled in” (pulling the navel toward the spine as if trying to zip up tight jeans). During exhalation, maintain the pelvic floor and the abdominal contractions. Additionally, the Transverse Abdominis contracts to compress the abdomen. When these three points (pelvic floor, Rectus Abdominis and Transverse Abdominis) are simultaneously contracted, it provides stability and a produces a feeling of connectedness within the entire pelvic region. This part is included under breath because these isometric contractions are to be the primary focus of Pilates exercises and must be present during every inhalation and every exhalation. Refer to “Stabilization” in section 2 for further information on the pelvic floor.

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Exhale

Inhale

Exhale

Exhale

Complementary breathing pattern for spinal movements Inhale

Exhale

Inhale

Inhale

Non-Complementary breathing pattern for spinal movements

1. Short (2 seconds). Contract (tighten) your pelvic muscle very hard for two seconds, and then immediately relax for two seconds. 2. Long (3, 5, or 10 seconds). Begin with the procedure outlined above, tightening for three seconds, and then relaxing for three seconds. Over time, increase the length of time you tighten or relax the pelvic muscle to five seconds, then ten seconds or even longer. Kegel exercises can be practiced anywhere and anytime. You should perform these exercises in several different positions: Sitting, Standing, Lying Down, and Exercising!

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Concentration on Core Strength and Control Concentration on Core Strength and Control must be applied to each exercise to perform them correctly. Concentration Concentration requires the realization that every movement of every body part is important and that all movements are integrated. Concentrate on each small movement and allow the movements to flow. Dismiss all activity around you and concentrate on your body as it responds to the minds direction. This meditative kind of concentration will bring clarity of thought, better mental focus, less mind wandering, increased mental energy and a calmer, positive frame of mind. Core Strength The Core is the pivotal point of the body. All movements emanate from this center and are transferred outward. The core includes the deep internal muscles of the spine and central region, as well as the superficial muscles.

The deep internal muscles include: • Transverse Abdominis • Internal Obliques • Multifidus • Pelvic Floor Muscles • Diaphragm • Longissimus • Iliocostalis The larger superficial muscles include: • Rectus Abdominis • External Obliques • Quadratus Lumborum Traditional abdominal exercises like the abdominal crunch target the superficial muscles. What has happened to the common exerciser is that their superficial muscles become very strong, but the deeper internal muscles remain weak. For most of the daily activities these individuals perform, their larger stronger muscles are employed to complete a given task. At some point, the larger muscles become fatigued and cannot complete a given task by themselves, so they call upon the deeper internal muscles for stabilization and support. It is often at this juncture that the individual experiences an injury because those internal muscles are not accustomed to being utilized and fail under the demand placed on them.

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Pilates exercises focus on the entire core, including the deep internal muscles and the superficial ones. The smaller deep internal muscles perform smaller movements. The larger superficial muscles perform larger movements. In order to isolate and use the deep muscles, the superficial muscles are used as little as possible. Therefore, some Pilates exercises do not involve a lot of isotonic movement that is often witnessed by sight. Consequently if the individual is isolating the deep muscles they will feel the work instead of see the work. The common exerciser is more accustomed to believe they are “doing something” if they can see their bones moving. If their bones are not moving, they assume that they are not working. They are not accustomed to feeling the exercises and assessing the quality of the exercise based on their own intuition. It is often necessary to re-educate the participant’s mental perception of a quality workout as well as their physical perception of feeling the work instead of seeing it. Control Control over every movement is necessary to prevent injury. It begins with awareness of the smallest movements, allows mindful adjustments to maximize the effectiveness of the exercise, while minimizing the associated risks. By focusing on control, the body is able to utilize the internal and superficial muscles to achieve a balanced body. Movement that emanates from the core can occur at the head and neck, scapulae, spine, ribcage cage and pelvis. One must not only learn the following principles but also internalize the control required for each body part. These principles should be applied consistently to daily life as well as the Pilates exercises.

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Stabilization Cervical Spine (Head & Neck) Stabilization Neutral neck alignment: There should be a natural inward curvature of the cervical spine and while standing or sitting, the head should balance directly on top of the cervical spine.

Neutral Neck Alignment 

Excessive Neck Flexion 

Excessive Neck Extension 

Scapula Stabilization Scapula stabilization is important and requires a delicate balance of movements controlled by the muscles of the arm at the shoulder (Deltoid, Latissimus Dorsi and rotator cuff muscles) and shoulder girdle (Trapezius, Rhomboids, Levator Scapulae and Serratus Anterior). Scapulohumeral Rhythm is the term used to describe the combined motion of the scapula in relationship to the spine and the Humerus at the shoulder joint. This integration of movement allows the shoulder complex maximum range of motion and versatility. However, without proper stabilization of the scapula, various shoulder joint positions can cause injury. Elevation, depression, protraction and retraction are the movements that the scapula is capable of in relationship to the spine.

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Scapulohumeral Rhythm

Scapula Protraction 

Scapula Retraction 

Scapula Elevation 

Scapula Depression 

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Ribcage Stabilization The abdominals are attached to the ribcage by the Aponeurosis (a-pon-you-r-sis), which is the broad, flattened tendon that the Transverse Abdominis, Internal and External Obliques insert into on the anterior, midline of the trunk. In between each rib is a muscle called Internal and External Intercostals (Anterior and Posterior). These muscles are important in breathing and in stabilizing the ribcage while the arms, legs and spine move. Contracting the abdominals and the Internal and External Intercostals prevent the ribcage from “popping”, an undesirable alignment. “Popping” refers to when the ribcage presses outward and the low back arches off the mat when lying in a supine position.

Ribcage Popping 

Correct Ribcage Placement 

Pelvic Stabilization The Quadratus Lumborum acts as a mover and a stabilizer of the pelvis and lumbar spine.

Quadratus Lumborum

Psoas Major & Iliacus

The Psoas Major and Iliacus perform hip and trunk flexion. The Psoas Major is shortened by activities such as prolonged sitting and, when returning to an erect posture, one can experience low back discomfort caused by extension and compression of the lumbar facet joints. The Iliacus may cause compression of the lumbar facets if it is inflexible. As discussed earlier, there are two positions the pelvis maintains during Pilates exercise: neutral and imprint. Both positions are designed to maintain the stability of the pelvis while the arms, ribcage and legs move.

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In addition to the apparent pelvis positions that require isotonic muscle contraction, the pelvic floor, requiring isometric muscle contraction is crucial to stabilizing the pelvis. Weak pelvic floor muscles may lead to incontinence (leaking of urine). The topic of incontinence may be uncomfortable, as is discussion of the pelvic floor. Many people do not frequently think of using their pelvic floor. Yet these muscles are used during daily urination. Discovering them is as simple as stopping the flow of urine. The flow should be broken off smoothly with no dribbling. The muscles used to do this are the pelvic floor muscles. Once the pelvic floor muscles have been identified, complete the urination. This exercise is good for identifying the muscles. It is not recommended to stop the flow of urine in this manner on a regular basis. It is recommended to contract these muscles daily for short periods of time to strengthen the pelvic floor muscles. It is also recommended that the pelvic floor muscles be exercised in moderation. Just like all of the muscles in the body, they can be overworked. Imagine the pelvic floor is an elevator and, as it ascends to each floor, pull up the pelvic floor muscles a little more each time, until they are completely tight. Then, the elevator can descend floor by floor, gradually relaxing the muscles in stages until fully relaxed. These are called “Kegel” (kā'gel) exercises. Kegel exercises were originally developed by Dr. Arnold Kegel in 1948 as a method of controlling incontinence in women following childbirth. The pelvic floor is contracted (Kegel’s) while performing Pilates exercises.

Neutral Pelvis 

Imprinted Pelvis 

Incorrect Alignment 

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Section 3 About the Exercises In Joseph H. Pilates original publication of the exercises in 1945, he prescribed 34 exercises to be done faithfully four times a week. In three months time, he promised your body would return to its ideal physical condition accompanied by renewed mental vigor and spiritual enhancement. The following exercises originate from exercises Pilates published in 1945. Some of them are taught as prep exercises due to the high level of body control necessary to perform them correctly. “To neglect one’s body for another advantage in life is the greatest of follies.” As he had predicted, modern man is indeed living in a state of physical deterioration. With this state of physical de-conditioning, it is necessary to engage preparatory exercises for the actual exercises. Strength and flexibility need to be developed in muscles that have not been utilized regularly. We have forgotten how to breathe fully to replenish and detoxify our cells. Daily stressors encourage shallow breathing and thus, ineffective oxygenation of our cells. The exercises in this course are categorized into 3 types: Awareness, Warm-Up, and Workout. Each practice session should include each type of exercise. All of the exercises do not need to be performed in every session and they need not be performed in a specific order. However, it is highly recommended that awareness begins the session, followed by warm up, leading into the workout exercises.

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Starting Positions Classic Pilates Lie down on the mat face up. Knees bent, hip distance apart, with feet flat on the mat. Arms alongside the body, palms down, elbows softly bent. Supine Lie down on the mat face up. Legs extended either abducted or adducted. Arms alongside the body, palms down, elbows softly bent. Prone Lie down on the mat face down. Legs extended either abducted or adducted. Elbows bent to “goal post” position with palms down. Forehead relaxed on mat. Sitting on Sit Bones Sit tall either on the mat or elevated surface. Back should be in natural curve, spine straight. C-Curve Sit slightly posterior, off the sit bones. The abdominals are contracted to create full spinal flexion resulting in a low, middle, and upper back rounded formation creating the shape of a “C”. Hands and Knees: Face the mat and align hands under shoulders and knees under hips. The body forms a square. Neutral spine. Side-Lying: Lie the mat with the hips and shoulders stacked. Neutral spine, head resting on lower arm, top arm in front of the body with the hand on the floor for support.

Leg Positions Knees Bent: knees bent with feet flat on mat. Table Top: knees and hips flexed 90 degrees. Legs on the Diagonal: legs are elevated off the mat with knees straight. Only allow the legs to go as low as an imprinted pelvis can be maintained. Neutral Pelvis Begin in classic Pilates position. Allow the lumbar spine to obtain its natural curve. The pelvis has neither an anterior nor posterior tilt. The pubic and hip bones are the same distance away from the mat for most individuals. Keep the abdominals contracted and the gluteals relaxed. Imprinted Pelvis Begin in classic Pilates position. Bring the pelvis to a slight posterior tilt, so that the low back is closer to the mat than it was in neutral pelvis. The low back is not forced down to the mat. The pubic bone will be higher off of the mat than the hip bones for most individuals. Keep the abdominals contracted and the gluteals relaxed.

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Awareness Exercises

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Normal Breathing Type: Awareness. Purpose: Create greater awareness of normal breath pattern. Starting Position: Classic Pilates. Exercise Sequence: Observe normal breath pattern in the Classic Pilates position. Inhale as you normally do and observe where the breath travels inside your body. Does the belly rise? Does the chest rise? Is it a full abdominal cavity breath? Do the abdominal muscles contract during the exhalation? Is all of the air being exhaled? Number of Repetitions: As needed. Common Errors: Trying to change the normal breath pattern before learning what normal breathing is. Muscles Targeted: Diaphragm, Internal and External Intercostals, Transverse Abdominis. Comments: A few conscious efforts to breathe more fully throughout the day can elevate energy levels and reduce stress.

Deep Breathing Type: Awareness. Purpose: Increase breath intake. Starting Position: Classic Pilates. Exercise Sequence: •

Inhale through the nose slowly until you can’t inhale any more.

•

Exhale naturally.

Number of Repetitions: As needed. Common Errors: Not breathing to expand into the chest, belly, ribs, or back. Muscles Targeted: Diaphragm, Internal and External Intercostals, Transverse Abdominis. Comments: This exercise can be quite relaxing. Use it to prepare for any exercise discipline or for stress relief.

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Complete Exhalation Breathing Type: Awareness. Purpose: Exhale every atom of air from your body. Starting Position: Classic Pilates. Exercise Sequence: Inhale through the nose slowly. Exhale through the mouth as if blowing a pinwheel around in a circle. Continue exhaling until you can’t any longer. Breathe in naturally. Number of Repetitions: As needed. Common Errors: Exhaling too quickly can sometimes prevent full exhalation. Muscles Targeted: Diaphragm, Internal and External Intercostals, Transverse Abdominis. Comments: A full exhalation automatically produces a full inhalation.

Back and Side Breathing Type: Awareness. Purpose: Controlling the breath as it travels into the body to create awareness of “back” and “side rib” breathing. Starting Position: Classic Pilates; one hand placed on lower abdomen and the other on the chest. Exercise Sequence: • • • • • •

Begin the Pilates breathing (inhale through the nose, exhale through the mouth). Inhale; allow the chest to expand so that chest rises into hand. Do not let the belly rise. Exhale; naturally. Inhale; allow the belly to expand so the belly rises into hand. Do not let the chest rise. Exhale; naturally. Inhale; do not allow either the belly or the chest to rise. Focus on breathing into the side of ribs and the back. Number of Repetitions: As needed. Common Errors: holding the breath. Muscles Targeted: Diaphragm, Internal and External Intercostals, Transverse Abdominis.

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Ribcage Breathing Type: Awareness. Purpose: To feel the ribs expand laterally as you focus on compressing the abdomen during both inhalation and exhalation. Starting Position: Classic Pilates; hands on ribcage; neutral or imprinted pelvis. Exercise Sequence: • Inhale through the nose while simultaneously contracting the Rectus Abdominis and Transverse Abdominis. Try to expand to the side of your body. The fingertips will slide away from one another. • Exhale through the mouth with slight force while compressing the Transverse Abdominis even more. Feel your hands come closer together as the ribcage comes in and down. Number of Repetitions: As needed. Common Errors: • Not contracting the muscles around the upper ribs. • Not maintaining the correct pelvis position. • Allowing the upper chest or belly to expand. Muscles Targeted: Diaphragm, Internal and External Intercostals, Transverse Abdominis. Comments: Imagine “bolting” your ribs to the mat. The posterior ribs will press into the mat. Be careful that you don’t interpret this as pressing the low back into the mat. It is a different feeling to have the ribs pressed into the mat while the pelvis is in neutral. Ribcage Breathing takes time and practice.

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Pelvic Placement Type: Awareness. Purpose: Learn the difference between neutral pelvis and imprinted pelvis. Starting Position: Classic Pilates. Exercise Sequence 1: Begin Pilates breathing and place hands on lower abdomen. Notice the angle of hands as they rest between hip bones and pubic bone. When the hip bones and pubic bone are in the same plane, the hands will be parallel to the mat. This is considered neutral. Exercise Sequence 2: Continue Pilates breathing, and pull belly button in during the exhalation with enough muscle contraction to allow the pubic bone to elevate higher than the hip bones. Notice the angle of hands change as the pubic bone becomes higher than the hip bones. This is considered imprinted pelvis. The gluteal muscles are to remain inactive. The normal curve of the low back will be decreased as the low back descends toward the mat. Number of Repetitions: 3-5. Common Errors: • Squeezing the gluteals to facilitate an imprint. • Focusing on pressing the low back into the mat instead of using the abdominal muscles to create movement. Muscles Targeted: Transverse Abdominis. Comments: The mobility of the pelvis is often overlooked when addressing the core muscles. Creating strength and flexibility in and around the pelvis can greatly improve postural inefficiencies. Posterior Tilt

Neutral

Anterior

Posterior

Anterior Tilt

Neutral

Supine View

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Scapula Elevation and Depression Type: Awareness. Purpose: Experience the range of motion available in the shoulder joint. Create greater awareness of the position of the shoulder when performing Pilates exercises. Starting Position: Classic Pilates; neutral pelvis. Exercise Sequence: • Inhale; lift the shoulders closer to the ears as if shrugging. • Exhale; lower the shoulders away from the ears. Think of creating space between the shoulder and the ear lobe. Number of Repetitions: 3-5. Common Errors: • Arching the neck on the elevation of the shoulders. • Medially rotating the Humerus during shoulder depression. Muscles Targeted: Trapezius = elevation and depression, Levator Scapula = elevation. Comments: Learning to keep the shoulder depressed helps stabilize the shoulder joint as well as relieve some of the work from the upper Trapezius. This simple act can do wonders in reducing neck strain and back discomfort.

Scapula Elevation

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Scapula Protraction and Retraction Type: Awareness. Purpose: Experience the range of motion available in the shoulder joint. Create greater awareness of the position of the shoulder when performing Pilates exercises. Starting Position: Classic Pilates; neutral pelvis; arms perpendicular to the mat with the fingertips reaching toward the ceiling; palms facing each other; hands shoulder width apart. Exercise Sequence: • Inhale; lift the shoulders off the mat allowing the fingertips to reach closer to the ceiling. • Exhale; lower the shoulders back down into the mat. Think of separating the shoulder blades during the lift (protraction). Think of “sliding the shoulder blades into your back pockets” during the down phase (retraction). Number of Repetitions: 3-5. Common Errors: • Arching the neck on the protraction or retraction of the shoulders. • Locking the elbow joint. • Losing neutral pelvis. Muscles Targeted: Trapezius and Rhomboids = retraction, Pectoralis Minor = protraction. Comments: As with the pelvis, creating strength and flexibility in the shoulder joint aids in proper skeletal alignment.

Scapula Protraction

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Head Nod Type: Awareness. Purpose: Increase awareness of neck position. Create length through the back of the neck by stretching the neck extensors. Starting Position: Classic Pilates; neutral pelvis. Exercise Sequence: • Inhale; nod the chin toward the chest. • Exhale; return the head to starting position. It is a slight nod, not a jam into the chest. The chin does not touch the chest. Think of lengthening the back of the neck into the mat. Keep the distance between the chin and the chest approximately the size of a fist or small apple. Number of Repetitions: 3-5. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. Muscles Targeted: Neck extensors & flexors. Comments: The cervical spine does a lot of work to hold the head upright. Poor cervical posture is the seed that creates spinal misalignment. Years of improper posture reduce the strength and flexibility of the muscles surrounding the spinal column. When this happens, the spine is more susceptible to injury.

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Warm Up Exercises

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Ab Prep Type: Warm Up. Purpose: Warm up the core muscles to prepare for more intense movement. Starting Position: Classic Pilates; neutral pelvis. Exercise Sequence: • Inhale; head nod. • Exhale; lift head, neck & shoulders up off of the mat. Bring arms parallel to the mat. Keep elbows soft, and the palms facing the mat. Maintain pelvis position. • Inhale; maintain lifted position. • Exhale; lower the body back to the mat, returning to Classic Pilates position. Number of Repetitions: 5-10. Alignment • Cervical: The cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint extended. • Arms: the arms start on the mat, elbows slightly flexed, with the palms facing down. They lift off of the mat just a few inches when the upper body lifts off the mat. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, flat on the mat. Breath • Inhalation occurs during the preparatory phase and static hold. • The exhalation on the forward flexion is a complementary breath and promotes deeper abdominal contraction during movement against gravity. • Inhaling while the thoracic spine maintains flexion promotes back and side breathing. • Exhaling as the spine returns to a neutral extension is a non-complementary breath, but helps control movement with gravity ensuring a safe return to the mat. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis in neutral particularly during thoracic flexion. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis to maintain the same position throughout. Modifications: • Bring hands behind head if cervical support is needed. • Imprint pelvis if neutral is too challenging or painful.

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Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Losing desired pelvis position. • Legs losing parallel alignment to each other. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis. Comments: For most people, this exercise will be challenging if done correctly. The awareness of the pelvis position is the key to learning how to perform thoracic flexion in neutral. It is very different than what most people are used to. It may take several sessions to integrate the correct position into the body-mind.

Ab Prep Start

Ab Prep End

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Hundred Type: Warm Up. Purpose: Challenge the abdominals by maintaining forward flexion while arms and legs act as weighted resistance. Starting Position: Classic Pilates; imprinted pelvis, legs tabletop. Exercise Sequence: • Inhale; head nod. • Exhale; lift head, neck & shoulders up off of the mat to maximum spinal flexion. Bring arms parallel to mat, elbows soft, and the palms facing down. Extend legs to the diagonal. • Inhale; pulse arms up and down 5 times in tandem with 5 staccato breaths. • Exhale; pulse arms up and down 5 times in tandem with 5 staccato breaths. Repeat 9 times for a total of 100 pulses of the arms. • Inhale; maintain lifted position. • Exhale; return to starting position. Hug knees into chest. Go into Classic Pilates position. Number of Repetitions: 1. Alignment • Cervical: The cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint pulses in varying degrees of flexion. • Arms: the arms start on the mat, elbows slightly flexed, with the palms facing down. They lift off of the mat just a few inches when the upper body lifts off the mat. The distance the arms travel during the pulsing is approximately six -ten inches. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion. • Pelvis: maintain imprinted pelvis throughout. • Legs: parallel, adducted. • Feet: parallel, adducted, plantar-flexed. Breath • Inhalation occurs during the preparatory phase and static hold. • The exhalation on the forward flexion is a complementary breath and promotes deeper abdominal contraction during movement against gravity. • The staccato breath used in this exercise helps to train the body to do back breathing while the torso maintains flexion. This ability is necessary if the abdominal wall is contracted and the participant is not breathing into the chest. • Exhaling as the spine returns to neutral extension is a non-complementary breath, but helps control movement with gravity ensuring a safe return to the mat.

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Concentration, Core Strength, and Control • Concentrate on maintaining imprinted pelvis. • Core strength is developed during the movement as well as during the static hold. • Control the upper body so that it does not bounce when the arms pulse. Modifications: • Bring one or both hands behind head if cervical support is needed. • Perform exercise with the upper body on the mat. • Bring the legs to Tabletop or Classic Pilates position. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Losing imprinted pelvis. Muscles Targeted: Rectus Abdominis and Obliques, Transverse Abdominis, hip flexors, quadriceps, = isometric contraction. Comments: The hundred is by far one of the most recognized and preferred Pilates exercises. It is usually the first exercise done in a Pilates class because it creates a lot of heat in the body thus serving as the perfect warm up.

Hundred Start

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Breast Stroke Prep Type: Warm Up. Purpose: Warm up the spinal extensors to prepare for more intense movement. Focus on maintaining abdominal contraction while erector spinae muscles lift the upper body away from the mat. Starting Position: Prone; arms bent to 90 degree angles at the shoulder and elbow joints, palms down. Legs abducted hip width apart, in parallel. Exercise Sequence: • Inhale; depress and slightly retract shoulder blades. • Exhale; lift head, neck & shoulders up off of the mat. Keep the arms in the same position, with slight pressure in the hands. • Inhale; maintain lifted position. • Exhale; return to starting position. Number of Repetitions: 3-5. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint laterally rotates and abducts. • Arms: the arms are on the mat, elbows flexed approximately 90 degrees, with the palms facing down. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into hyperextension. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, adducted. • Feet: parallel, adducted, plantar-flexed. Breath • Inhalation occurs during the preparatory phase and static hold. • Exhalation on back extension is a non-complementary breath, but promotes deeper abdominal contraction which provides more support for the spine during the hardest part of the exercise: movement against gravity. • Inhaling while maintaining extension is a complementary breath. Therefore, it challenges the abdominal contraction and forces back and side breathing. • Exhaling as the spine returns to a neutral extension is a complementary breath, which helps control movement with gravity ensuring a safe return to the mat.

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Concentration, Core Strength, and Control • Concentrate on keeping the pelvic floor and abdominal contraction. • Core strength is developed during the movement as well as during the static hold. • Control the extension of the spine. Modifications: • Bring hands underneath the forehead. • Bring arms alongside the body with hands next to the outer thighs. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Pressing hands into mat to get higher lift. Muscles Targeted: Erector Spinae = spinal extension; hip extensors (Gluteus Maximus and hamstrings) = stabilize hips; all abdominals = stabilize trunk. Comments: When performing this exercise, focus on keeping the head in line with the spine. Do not look up. Keep the eyes on the mat. Imagine your body as a dart - long and straight.

Breast Stroke Prep Start

Breast Stroke Prep End

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Shell Stretch Type: Warm Up. Purpose: To stretch the muscles along the spine and throughout the back. Starting Position: Prone; knees bent, sitting on heels, forehead relaxed on the mat, arms to either side of the head. Exercise Sequence: Stay in the starting position and focus on the breath. Try both belly breathing and back breathing. Number of Repetitions: As needed. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint opens up to full flexion. • Arms: the arms stay on the mat, elbows slightly flexed, with the palms facing down. • Thoracic Spine: the thoracic spine maintains relaxed forward flexion. • Pelvis: maintain relaxed pelvis throughout. • Legs: comfortable distance apart. • Feet: relaxed, plantar-flexed. Breath • Full inhalations and exhalations promote stretching the back and exercising the breathing muscles. Concentration, Core Strength, and Control • Concentrate on expanding the ribcage and the back. • Core strength is needed to get into and out of the exercise. • Control the lowering of the head to the mat and the descent of the heels to the hips. Modifications: • Rest forehead on hands or small pillow to accommodate neck discomfort. • Bring the arms alongside the body. • Separate the knees to accommodate low back discomfort or to allow more room for abdomen. • Elevate the hips to take pressure off the knee joint for those with discomfort in full knee flexion. Make sure the forehead is on the mat to remove tension from the neck and upper traps.

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Common Errors: • Losing cervical alignment. • Holding the breath. Muscles Targeted: Erector Spinae = stretch. Comments: The shell stretch is an excellent position to practice “back breathing”.

Shell Stretch

Shell Stretch Arms Extended

Shell Stretch Legs Apart

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Workout Exercises

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Half Roll Back Type: Workout. Purpose: Improve strength and mobility in the lumbar region by transferring back and forth between sitting on the sit bones to sitting off the sit bones. Starting Position: Sitting on the sit bones; knees bent, feet flat on the mat, legs adducted, arms parallel to each other and the mat. Exercise Sequence: • Inhale; prepare. • Exhale; roll off the sit bones by rolling pelvis away from the legs. Round the low back to create a “C” curve of the spine. Keep chin slightly tucked. • Inhale; return to the starting position. Number of Repetitions: 5-10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion. • Arms: the arms remain elevated parallel to each other and the mat, elbows slightly flexed, with the palms facing down. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion. It returns to neutral after each repetition. • Pelvis: the pelvis begins in neutral pelvis and moves into imprint. • Legs: parallel, adducted. • Feet: parallel, neutral, adducted, flat on the mat. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as finding correct alignment. • The exhalation as the spine moves from neutral to spinal flexion is a complementary breath and promotes deeper abdominal contraction during movement. • Inhaling while returning to the starting position is a complementary breath, yet challenges the abdominals to contract against gravity and forces back and side breathing. Concentration, Core Strength, and Control • Concentrate on creating a C-Curve. • Core strength is developed during movement. • Control the tempo of the exercise to prevent injury.

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Modifications: • Open the legs to hip distance apart to accommodate low back or if neutral spine cannot be attained with the legs adducted. • Use a resistance band around the feet to assist in gaining greater range of motion. • Bring the hands behind the thighs for support. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Keeping back straight. Muscles Targeted: Eccentric contraction of the Rectus Abdominis, Obliques, Transverse Abdominis, and hip flexors. Comments: This exercise was not one of the original Pilates exercises. It is a great warm up for the roll up and can be substituted for it when first introducing Pilates exercises to a new participant.

Half Roll Back Start

Half Roll Back End

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Roll Up Type: Workout. Purpose: Improve spinal articulation from neutral pelvis through imprint and back to neutral. Starting Position: Supine; neutral pelvis, legs abducted hip distance apart, feet flexed, arms overhead, ribs closed. Exercise Sequence: • Inhale; head nod, reach arms toward ceiling. • Exhale; lift head, neck and shoulders off mat creating as much thoracic curve as possible. Keep the legs active and contract abdominals to roll up off the mat. Move from neutral pelvis to imprint as abdominals engage to bring entire torso off mat to sit on the sit bones. Once the hips come to a vertical position, they stop moving. Contract abdominals to flex the thoracic spine as much as possible as in spine stretch forward. Keep elbows soft; arms parallel to the mat. • Inhale; maintain this position. • Exhale; roll backward to return to the starting position by sequentially placing the spine onto the mat from the lumbar through the thoracic regions. Number of Repetitions: 3-5. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion. • Arms: the arms remain elevated parallel to each other, elbows slightly flexed, palms facing in. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into maximum forward flexion by sequential articulation of the vertebrae. It moves out of flexion sequentially to return to neutral extension. • Pelvis: the pelvis begins in neutral pelvis and moves into imprint. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, dorsi-flexed. Breath • Inhalation occurs during the preparatory phase and during the static hold. This provides time to engage muscles prior to movement and reassess alignment during the exercise. • The exhalation on the sequential spinal flexion is a complementary breath and promotes deeper abdominal contraction during movement. • Exhaling as the spine returns to neutral extension is a non-complementary breath, but helps control movement with gravity ensuring a safe return to the mat.

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Concentration, Core Strength, and Control • Concentrate on the keeping shoulders back and down, chin off the chest. • Core strength is necessary to properly perform the full exercise. • Control the articulation of the spine during flexion and extension. Modifications: • Bend the knees to reduce stress on the low back. • Reach hands under thighs to assist in the roll up. • Bring hands behind head if cervical support is needed. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Rolling up by using momentum. • Jerking up forcing the body to come out of correct alignment. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor and hip flexors = concentric contraction. Comments: This exercise can bring back memories of doing straight leg sit-ups. The key difference here is that the exercise is done slowly and with control.

Roll Up Start

Roll Up Middle

Roll Up End

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One Leg Circle Type: Workout. Purpose: Increase stabilization in the core while challenging it with leg lever movement. Starting Position: Classic Pilates; neutral pelvis, one leg extended so the thigh is perpendicular to the mat. Exercise Sequence: • Inhale; draw the elevated knee toward the midline of the body. • Exhale; circle knee away from head and around to return to start position. Do this 5 times in this direction and do 5 times in the opposite direction. • Repeat with other leg. Keep pelvis neutral and the muscles around the ribs contracted. The hips must remain stabilized throughout the leg circles. Number of Repetitions: 5 each direction. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine and remains relaxed. The head remains on the mat. • Shoulder: the scapula maintains neutral alignment with the shoulder joint extended. • Arms: the arms remain on the mat, elbows slightly flexed, with the palms facing down. • Thoracic Spine: the thoracic spine maintains neutral extension. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, hip distance apart. The legs begin hip-socket distance apart. The circling leg may cross the medial line of the body and/or circle outside the frame of the body, depending on flexibility of the individual and the control of the pelvis. It is important that the thigh easily rests in the hip socket so that it begins and ends perpendicular to the mat. • Feet: parallel, hip distance apart, plantar-flexed. Breath • The inhalations on the one leg circle provide less stability than the exhalations. Here is where the movements of the legs reverse, but the breath does not, which works the muscles equally. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis and the ribcage contracted. • Core strength is fine tuned with this exercise because a balance between contraction and relaxation of the working muscles is needed to do this exercise correctly. • Control the speed of the leg as it circles in both directions. The tempo should be the same at every degree of circumduction.

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Modifications: • Extend one or both legs as long as hamstring and low back flexibility allow correct hip alignment. • Laterally rotate the Femur of the circling leg. Common Errors: • Losing neutral pelvis. • Hips not staying even. • Rocking the hips. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis = stabilizers while leg moves. Comments: Remember to be conservative with the size of the circle when you first begin. Imagine drawing a quarter on the ceiling with your big toe. Change it to a tennis ball when a quarter can be done without any movement in the hips. Graduate to a beach ball and beyond as your ability permits.

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Spine Twist Type: Workout. Purpose: Improve spinal rotation by increasing strength in obliques. Starting Position: Sitting on the sit bones; arms straight to the side parallel to mat, legs adducted, feet dorsi-flexed. Exercise Sequence: • Inhale; contract the pelvic floor and abdominals. • Exhale; rotate the upper body in one direction with 3 gentle pulses accompanied with 3 short exhalations. • Inhale and return to the starting position. Keep the arms in a straight line and the chin in line with the sternum. Repeat to the other side. Number of Repetitions: 3 times each side. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted. • Arms: the arms are elevated forming a straight line through the shoulders and are parallel to the mat, elbows slightly flexed, palms facing down. • Thoracic Spine: the thoracic spine maintains neutral extension and goes into rotation. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, adducted. • Feet: parallel, adducted, dorsi-flexed. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhaling when the spine rotates is a complementary breath and helps prevent the ribs from “popping”. • Inhaling to return to the starting position is a complementary breath that helps maintain spinal extension. Concentration, Core Strength, and Control • Concentrate on keeping neutral spine. • Core strength and flexibility is developed on the rotational movement. • Control rotation so that it is performed smoothly rather than with jerks.

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Modifications: • Abduct the legs to hip width apart. • Sit with the knees bent, shins crossed, and ankles resting on the mat (tailors position). • Sit on any elevated surface to accommodate for tight hamstrings and low back. • Bend elbows to shorten the lever of the arm reducing the strength requirements. Common Errors: • Losing cervical alignment. • Shifting in the pelvis (allowing one hip to slide further behind the back edge of the body than the other). • Allowing the ribcage to “pop out”. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, Multifidus = spinal rotation; pelvic floor, hip flexors, shoulder and shoulder girdle muscles = stabilizers; adductors = contract isometrically to keep legs together. Comments: Imagine your hips are in cement from the waist down and they cannot move. Execute the twist from the core to keep the rotation out of the cervical spine. It is common to turn the head to look behind as the spine rotates, but this can give the illusion of more lumbar thoracic rotation.

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Rolling Like A Ball Type: Workout. Purpose: Work on abdominal control and balance while maintaining “C” Curve. Starting Position: C-Curve; knees bent, legs adducted, feet off the mat. Exercise Sequence: • Inhale; roll backwards through the lumbar spine to the mid thoracic spine. Do not roll onto the cervical spine or head. • Exhale, roll back up to the starting position. Keep the “C” Curve during the entire exercise. Number of Repetitions: 10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion. • Arms: the arms are wrapped around the legs with the hands on top of the shins, elbows slightly flexed, palms facing down. • Thoracic Spine: the thoracic spine maintains full forward flexion. • Pelvis: maintain imprinted pelvis throughout. • Legs: adducted with flexed knee joints so that the feet do not touch the mat. • Feet: parallel, adducted, plantar-flexed. Breath • Inhalation occurs when the body is rolling backward onto the mat, requiring the ability to maintain spinal flexion during un-complementary breath. • Exhalation occurs when the body is rolling forward back up to the starting position. This is a complementary breath and assists to maintain contraction of the abdominals while the body is moving against gravity. Concentration, Core Strength, and Control • Concentrate on maintaining full spinal flexion. • Core strength is required to maintain spinal flexion. • Control the tempo and distance of the movement so the head does not touch the mat. Modifications: • Hold the starting position instead of performing the roll. • Open the legs and/or hold onto the thighs. • Do the exercise on a thicker mat to cushion the spine during the roll.

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Common Errors: • Neck coming out of alignment. • Elevating or protracting the shoulders. • Losing “C” Curve. • Piking legs in and out to create momentum (the knees should stay the same distance away from the chest during the entire exercise). Muscles Targeted: All the abdominal and low back muscles. Comments: This is another favorite Pilates exercise. It’s fun to do and it feels great on the spine. Try a few small rocks back and forth before going to a full roll.

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Single Leg Stretch Type: Workout. Purpose: Challenge Rectus Abdominis to sustain thoracic flexion while performing contralateral movement of the legs. Increase strength and help promote balance in Obliques. Starting Position: Classic Pilates, imprinted pelvis, legs abducted hip width apart, legs tabletop. Exercise Sequence: • Inhale; head nod. • Exhale; lift head neck and shoulders off the mat, extend left leg while keeping right knee bent with hands touching right knee. • Inhale, start to switch legs. • Exhale; touch the left knee when it has reached 90 degrees. • Keep alternating legs while maintaining spine in the lifted position. • Repeat 8 times on each side. • Hug knees into the chest and return the upper body to the mat. Number of Repetitions: 8. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion. • Arms: the arms are elevated, elbows slightly flexed, palms facing in. Each arm crosses the midline of the body as it touches the opposing knee. • Thoracic Spine: the thoracic spine maintains full forward flexion. • Pelvis: maintain imprinted pelvis throughout. • Legs: parallel, hip distance apart, hips and knees bent approximately 90 degrees. One hip and knee maintains 90 degree flexion while the other hip extends to a varying degree between zero and 90 degrees and the other knee fully extends. • Feet: parallel, hip distance apart, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • The complementary exhalation while the spine moves into and maintains flexion provides stability. • The ability to maintain strong abdominal contraction during inhalation is required to maintain spinal flexion during leg movement. • The staccato breath during leg movement ensures that the Internal and External Intercostals and Transverse Abdominis provide assistance with stability.

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Concentration, Core Strength, and Control • Concentrate on keeping the spine flexed and the torso still during arm and leg movement. • Core strength is required to maintain spinal flexion without rotating it. Oblique strength is developed while the legs alternate. • Control the tempo of the leg movement and the depth of the hip extension. Modifications: • Bring hands behind head if cervical support is needed. • Keep body down on the mat and just do the legs. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Losing the upper body lift during the leg switch (the upper body does not move when the legs are moving). Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor, hip flexors = isometric contraction. Comments: Try to keep everything in your body very still while only allowing the legs and arms to move.

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Obliques Type: Workout. Purpose: Increase strength in obliques with an additional neuromuscular challenge of coordination. Starting Position: Classic Pilates; imprinted pelvis, legs tabletop, abducted hip width apart, hands behind head. Exercise Sequence: • Inhale; head nod. • Exhale; lift head neck and shoulders off the mat into thoracic and cervical flexion. • Extend left leg while keeping right knee bent, while simultaneously twisting upper body to the right. • Inhale as the left leg bends back in and the body returns to the center. • Exhale and extend the right leg while keeping the left leg bent. Simultaneously twist the upper body to the left. • Keep alternating legs and upper body. Stay up in the lifted position, while pulling the belly button to the spine. • After 8 times on each side, come back to the starting position. • Hug knees into chest and return the upper body to the mat. Number of Repetitions: 8. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint laterally rotates and abducts. • Arms: the arms are elevated, elbows flexed approximately 30 degrees, fingertips lightly touching behind the head. • Thoracic Spine: the thoracic spine maintains full forward flexion. • Pelvis: maintain imprinted pelvis throughout. • Legs: parallel, hip distance apart, hips and knees bent approximately 90 degrees. One hip and knee maintains 90 degree flexion while the other hip extends to a varying degree between zero and 90 degrees and the other knee fully extends. • Feet: parallel, hip distance apart, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • The complementary exhalation while the spine moves into and maintains flexion provides stability.

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The ability to maintain strong abdominal contraction during inhalation is required to maintain spinal flexion during leg movement. The staccato breath during leg movement ensures that the Internal and External Intercostals and Transverse Abdominis provide assistance with stability.

Concentration, Core Strength, and Control • Concentrate on keeping the chin in line with the sternum and rotating from the waist. • Core strength is required to maintain spinal flexion and perform the rotation without losing flexion. • Control the lift of the torso so that it does not move up and down during rotation left and right. Modifications: • Bend knees and bring feet to the mat or just perform the upper body portion of this exercise. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis and Multifidus = spinal rotation; pelvic floor, hip flexors = stabilize hips. Comments: While this exercise is considered fundamental, it is one of the most challenging exercises in this series. It is exactly the same as the single leg stretch (previous exercise), but the twist adds incredible oblique work.

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Double Leg Stretch Type: Workout. Purpose: Improve scapula stabilization, abdominal strength and endurance. Improve mobility in the shoulder and hip joints. Starting Position: Classic Pilates, imprinted pelvis, legs tabletop, legs adducted. Exercise Sequence: • Inhale; head nod. • Exhale; lift head neck and shoulders off mat, lightly touch the knees with both hands. • Inhale; hold position. • Exhale; reach arms overhead and simultaneously extend legs as low as possible while maintaining imprint. Keep upper body steady and un-moving. • Inhale; bend knees back to tabletop, circle arms wide to the side to return the hands to the outside of the knees. • Return the upper body to the mat and hug knees into the chest. Number of Repetitions: 5 - 10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint rotates laterally and abducts. • Arms: the arms are elevated, elbows begin in flexion, palms facing in, hands touching respective knees. They move into extension, arms parallel to each other overhead. They abduct, circling outside the frame of the body as the hands return to the knees. • Thoracic Spine: the thoracic spine maintains full forward flexion. • Pelvis: maintain imprinted pelvis throughout. • Legs: parallel, adducted • Feet: parallel, adducted, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • The complementary exhalation while the spine moves into and maintains flexion provides stability. • The ability to maintain strong abdominal contraction during inhalation is required to maintain spinal flexion during arm and leg movement. • The exhalation as the arms and legs move away from the body is a complementary breath for the maintained spinal flexion, yet adds further challenge to keep that flexion against the weight of the arms and legs.

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Concentration, Core Strength, and Control • Concentrate on keeping the torso steady and un-moving during arm and leg movement. • Core strength is further challenged by the arms and legs extending away from the body. • Control the arm and leg movement so the pace does not become too fast (indicated by sloppy arms, legs and torso movement). Modifications: • Keep the head, neck & shoulders on the mat. • Perform the exercise with either the arm or leg movement only. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Losing thoracic flexion during arm and leg movement. Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, hip flexors. Comments: Think of keeping the body very still as the arms and legs stretch in opposition.

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Scissors Type: Workout. Purpose: Improve strength and stability in the core during hip flexion and extension; increase hip joint mobility. Starting Position: Classic Pilates, imprinted pelvis, thighs at 90-degrees, knees extended, legs abducted hip width apart, ankles plantar-flexed. Exercise Sequence: • Inhale; head nod. • Exhale; lift head neck & shoulders off the mat and bring hands to respective legs holding at the thigh, calf or ankle. • Pulse one leg away from head two times while you pulse other leg toward head two times. • Inhale as the legs pass each other and switch directions. • Repeat sequence alternating the legs. • To finish, return to starting position, lower upper body to mat, bend the knees and return to Classic Pilates position. Number of Repetitions: 8 – 10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion. • Arms: the arms are elevated, elbows slightly flexed, both hands lightly holding one leg. Each arm crosses the midline of the body as it holds the opposing leg. • Thoracic Spine: the thoracic spine maintains full forward flexion. • Pelvis: maintain imprinted pelvis throughout. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • The complementary exhalation while the spine moves into and maintains flexion provides stability. • The ability to maintain strong abdominal contraction during inhalation is required to maintain spinal flexion during arm and leg movement. • The exhalation as the arms and legs move away from the body is a complementary breath for the maintained spinal flexion, yet adds further challenge to keep that flexion against the weight of the arms and legs.

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The staccato double exhalation in tandem with the leg pulses adds coordinational challenge and provides more time to exhale which assists with abdominal contraction.

Concentration, Core Strength, and Control • Concentrate on keeping the pelvis imprinted particularly when the legs split away from each other. • Core strength is developed during the torso lift and lower as well as when it remains fixed in thoracic flexion. • Control the leg movement so that the split is neither forced nor frantic. Modifications: • Keep upper body down or place hands behind head • Bend knees as needed to accommodate tight hamstrings. • Dorsi-flex the ankles to increase the stretch through the calf or for coordinational challenge. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Pulling the leg too aggressively toward the head. Muscles targeted: Rectus Abdominis, Obliques, Transverse Abdominis, hip flexors, hamstrings. Comments: Create length in the legs as they dynamically stretch away from the hip socket.

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Rollover Prep Type: Workout. Purpose: Articulating movement of the spine from the tailbone to the lumbar and thoracic region. Starting Position: Classic Pilates; imprinted spine, legs tabletop, legs adducted, feet plantarflexed. Exercise Sequence: • Inhale; contract pelvic floor and abdominals. • Exhale; lift hips away from the mat. Use the abdominals to lift the spine, not the strength of the arms or momentum. • Inhale: return the hips to the mat. Number of Repetitions: 5-10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint extended. • Arms: the arms are relaxed alongside the body, elbows slightly flexed, palms down. • Thoracic Spine: the thoracic spine moves from extension into flexion to as high as mid thoracic vertebrae. • Pelvis: maintain imprinted pelvis throughout. • Legs: parallel, adducted, hips and knees flexed approximately 90 degrees. • Feet: parallel, adducted, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • The exhalation as the hips lift away from the mat is a complementary breath for spinal flexion and assists with the deep abdominal contraction. • Inhalation as the spine extends to neutral is a complementary breath pattern. Concentration, Core Strength, and Control • Concentrate on relaxing the cervical spine and arms while contracting abdominals to curl the spine away from the mat. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis.

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Modifications: • Bring the hand under the buttocks to assist in the lift. Common Errors: • Hyper-extending the neck. • Elevating or protracting the shoulders. • Using the arms more than the abdominals. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis =- concentric contraction; pelvic floor, hip flexors = stabilizers. Comments: Focus on pulling the belly button in and using the breath to assist in the lift. The goal at this point is not to lift as high as the person next to you. It will serve you better to start with very small lifts and progress gradually.

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Shoulder Bridge Type: Workout. Purpose: Maintaining neutral spine while working hip extensors to lift body off the mat. Starting Position: Classic Pilates; neutral pelvis, legs hip distance apart, knees bent with feet flat on the floor. Exercise Sequence: • Inhale; pull the belly button into the spine while maintaining neutral spine. • Exhale; contract the gluteals and hamstrings to lift the body off of the mat to form a bridge with a straight line between the knees, hips, and shoulders. • Inhale; hold. • Exhale; return the body to the mat while maintaining neutral spine. Number of Repetitions: 5-10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint extended. • Arms: the arms press gently into the mat, elbows slightly flexed, palms facing down. • Thoracic Spine: the thoracic spine maintains neutral extension. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, flat on the mat. Breath • Inhalation occurs during the initial preparatory phase and static hold. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • The exhalation as the torso lifts is a non-complementary breath, but promotes deeper abdominal contraction as the body moves against gravity. • The ability to maintain strong abdominal contraction during inhalation is required to maintain spinal extension against gravity. • Exhaling as the spine returns to neutral extension is a non-complementary breath, but helps control movement with gravity ensuring a safe return to the mat. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis in neutral. • Core strength is developed during the movement as well as during the static hold. • Control the ribcage.

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Modifications: • Once the hips can be stabilized in the lifted position, add a challenge by lifting one leg an inch off the mat without allowing the hips to shift. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Popping the ribs. • Lifting the hips too high so as to create an arc with the body instead of a straight bridge. • Losing neutral pelvis. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor = stabilize; gluteal and hamstrings = hip extension. Comments: Try to form a straight line between the knees, hips and shoulders. This will prevent overarching the back and coming up too high on the cervical vertebrae. It will also encourage working the hip extensors and discourage “dipping”.

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Heel Squeeze Prone Type: Workout. Purpose: Facilitate activation of the gluteal and hamstring muscles while working on pulling the belly button to the spine and back breathing. Starting Position: Prone; forehead resting on hands, knees slightly wider than hip distance apart, knees bent to bring shins perpendicular to the mat, heels together toes apart. Exercise Sequence: • Inhale; contract the pelvic floor and the abdominals. • Exhale; squeeze the heels together while maintaining contraction in the abdominals, press the hips toward the mat, and squeeze the gluteals. • Inhale, release the hip, heel and gluteal contraction while maintaining abdominal contraction. Number of Repetitions: 5-10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint laterally rotates and abducts. • Arms: the arms are on the mat, elbows flexed approximately 30 degrees, with the palms facing down. • Thoracic Spine: the thoracic spine maintains neutral extension. • Pelvis: maintain neutral pelvis throughout. • Legs: lateral rotation, knees up to hip distance apart, shins angle toward midline. • Feet: lateral rotation, heels together, toes apart, dorsi-flexed. Breath • Inhalation occurs during the initial preparatory phase and static hold. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhalation as the hips press down, the heels squeeze together and the gluteals contract promotes deeper abdominal contraction. • The inhalation as the hips, heels, and gluteals relax challenges abdominal contraction and back breathing. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis in neutral particularly during hip, heel and gluteal contraction. • Core strength is developed during the movement as well as during the static hold. • Control the lumbar alignment so that does not anteriorly tilt.

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Modifications: • Provide extra cushioning under the hip bones for comfort. • Place a small ball between the ankles. Common Errors: • Allowing an anterior tilt in the pelvis during hip, heel, and gluteal contraction. • Excessive lateral rotation of the Femur, at the hip, causing knees to splay much wider than hip socket distance apart. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor = stabilize; gluteals & hamstrings = hip extension. Comments: Remember to keep pulling the belly button in during both inhalations and exhalations.

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Breast Stroke Type: Workout. Purpose: Focus on maintaining abdominal contraction while erector spinal muscles lift the upper body away from the mat. Starting Position: Prone; arms bent to 90 degree angles at the shoulder and elbow joints, palms down, legs adducted, parallel. Exercise Sequence: • Inhale; depress and slightly retract shoulder blades. • Exhale; lift head, neck & shoulders up off of the mat. Lift the arms to hover away from the mat, palms down. • Inhale; maintain lifted position. • Exhale; extend arms over the head bringing them alongside the ears, parallel to the mat, palms down. • Inhale; sweep arms wide to side, parallel to mat, bringing the hands to the hips, palms facing side of hips. • Stay in the lifted position to repeat arm movement 5-10 times. • Exhale; return to starting position. Number of Repetitions: 5-10 of arm movement. Alignment • Cervical: neutral, forehead resting on mat. • Shoulder: the scapula maintains neutral alignment as the shoulder joint goes through full flexion, to lateral rotation, adduction, ending in extension. • Arms: the arms are on the mat, elbows flexed approximately 90 degrees, with the palms facing down. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into hyperextension. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, adducted. • Feet: parallel, adducted, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase and static hold. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhalation on back extension is a non-complementary breath, but promotes deeper abdominal contraction which provides more support for the spine during the hardest part of the exercise: movement against gravity. • Inhaling while maintaining extension is a complementary breath. However, against gravity, it challenges the abdominal contraction and forces back and side breathing. • Exhalation as the spine returns to a neutral extension is a complementary breath, and helps control movement with gravity ensuring a safe return to the mat.

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Concentration, Core Strength, and Control • Concentrate on keeping the abdominals lifted. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis. Modifications: • Place a pillow or towel under the hips. • Bring arms alongside the body with hands next to the outer thighs. • Legs slightly apart (abducted) to accommodate low back discomfort. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Keeping back straight. Muscles Targeted: Eccentric contraction of the Rectus Abdominis, Obliques, Transverse Abdominis, and hip flexors. Comments: This exercise strengthens the spinal muscles without hyper-extending the spine.

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One Leg Kick Type: Workout. Purpose: Improve stabilization of scapula, pelvis, & spine and challenge core to remain neutral while legs move unilaterally. Starting Position: Prone; with upper body propped up on elbows, neutral pelvis, legs adducted, ankles plantar-flexed. Exercise Sequence: • Inhale; to prepare. • Exhale; flex one knee, pulsing twice (plantar-flex the foot on the first pulse and dorsi-flex on the second pulse). • Inhale; extend knee (with foot plantar-flexed) as leg returns to the mat. • Repeat with other leg. Number of Repetitions: 5 – 8 for each leg. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion. • Arms: the arms are on the mat, parallel to each other, elbows flexed approximately 90 degrees, with the palms facing down. • Thoracic Spine: the thoracic spine maintains neutral extension. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, adducted. • Feet: parallel, adducted, moving between plantar-flexed and dorsi-flexed. Breath  Inhalation occurs during the initial preparatory phase and while the working leg returns to the mat. This provides time to engage the pelvic floor and abdominals as well as assess alignment.  The double exhalation when the knee of the working leg flexes promotes deeper abdominal contraction during movement. Concentration, Core Strength, and Control • Concentrate on keeping the abdominals lifted and the gluteals contracted. • Core strength is necessary to keep the spine in neutral alignment with a slightly elevated torso and while the legs are moving. • Control the flexing of the working leg knee so that the movement is smooth rather than jerky.

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Modifications: • Keep the head down with the forehead on the hands. • Place small blanket or pillow under hip bones for comfort. • Perform the exercise with the legs hip distance apart. Common Errors: • Dropping the head into too much neck flexion or looking up into too much neck extension. • Losing abdominal contraction, allowing belly to sag toward mat. Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, hip flexors, hamstrings, Rhomboids, Trapezius. Comments: This exercise tests the neuromuscular system by adding coordinational challenges.

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Saw Type: Workout. Purpose: Improve and maintain spinal stability during rotation and flexion, and extension. Starting Position: Sitting on Sit Bones; legs extended, separated a little wider than hip distance apart, ankles dorsi-flexed, arms abducted, palms down. Exercise Sequence: • Inhale; rotate spine in one direction, keeping both hips squared and arms reaching out to the sides. Bring the front arm across the midline of the body to line the hand with the baby toe. • Exhale; flex the spine forward as in Spine Stretch Forward. Keep both hips on the mat. Flexion should only occur in the spine; the pelvis should remain upright and hips squared. The back arm medially rotates pointing the thumb toward the floor. Both arms remain parallel to the floor. • Inhale; roll up one vertebra at a time, keeping arms at shoulder height and spine rotated. • Exhale; rotate spine to face forward; arms stay in line with the shoulders. Both thumbs up toward the ceiling. • Repeat sequence on the other side. # of Repetitions: 3 – 5 repetitions each direction. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. The chin stays in line with the sternum during movement. • Shoulder: the scapula maintains neutral alignment as the shoulder joint maintains abduction while alternating between medial and lateral rotation. • Arms: the arms begin elevated forming a straight line through the shoulders and are parallel to the floor, elbows slightly flexed, with the thumbs up. The back arm medially rotates to point the thumb down as the front arm crosses the medial line of the body keeping the thumb up. • Thoracic Spine: the thoracic spine maintains neutral extension and moves into maximal un-forced rotation prior to sequential cervical, thoracic, and lumbar flexion while maintaining vertical hips. The spine moves out of flexion sequentially from the lumbar, thoracic, and cervical regions prior to rotating back to the starting neutral spine. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, abducted slightly wider than hip width apart, knees extended. • Feet: parallel, adducted, dorsi-flexed.

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Breath • Inhalation when the spine rotates opens the chest and promotes an extended spine. • The exhalation on the spine stretch forward is a complementary breath pattern for flexion. • The inhalation as the spine extends up to neutral is a complementary breath. • The exhalation as the body returns to the starting position helps prevent the ribcage from “popping”. Concentration, Core Strength, and Control • Concentrate on keeping both sit bones on the mat during entire exercise. • Core strength and flexibility is developed by working in rotation, flexion, and extension of the spine. • Control each phase of the exercise so that each movement is followed through to completion before entering into the next phase. For example, complete the spinal rotation fully before moving into the forward flexion phase so that the moves do not merge into a simultaneous twist and bend. Modifications: • Elevate the hips to assist the participant to begin the exercise in neutral spine alignment. • Bend the knees or sit in crossed legged position. Common Errors: • Shifting the hips so that they are no longer in the same plane. • Allowing one hip to lift off the mat during forward flexion. Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, hip flexors, hamstrings, Rhomboids, Trapezius, Erector Spinae. Comments: This exercise is called the saw because you are imagining sawing off your baby toe! Think of combining the Spine Twist and the Spine Stretch Forward to effectively execute the saw.

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Side Kick Type: Workout. Purpose: Improve core stabilization while legs move at the hips in a side lying position. Starting Position: Side-Lying, close to back edge of mat, neutral spine, legs extended, angled forward to corner of mat, top leg parallel to mat. Rest head on bottom arm, top arm in front of body with hand on mat. Exercise Sequence: • Inhale; pulse top leg forward twice while dorsi-flexing the foot. Keep trunk and upper body still. • Exhale; slowly swing leg back into hip hyperextension while plantar flexing the foot, as far as possible without letting the ribcage and / or hips shift with the movement. # of Repetitions: 8 – 10 repetitions on each side. Alignment  Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as one shoulder joint flexes, abducts, and medially rotates and the other shoulder joint extends and medially rotates. • Arms: the bottom arm extended overhead, resting on the mat, top arm has approximately 90 degree bend in elbow, with hand on mat. • Thoracic Spine: the thoracic spine maintains neutral extension. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, moving between plantar-flexed and dorsi-flexed. Breath  The staccato inhalation as the top leg kicks forward is a non-complementary breath and assists the maintenance of spinal extension and against the tendency to flex the spine during such movement.  The staccato exhalation as the top leg kicks backward is a non-complementary breath and assists the maintenance of spinal extension and against the tendency to hyper-extend the spine during such movement. Concentration, Core Strength, and Control • Concentrate on balancing on the side of the body without dipping forward or backward. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis.

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Common Errors: • Rocking forward or backward off of the hips. • Arching the back during leg hyperextension. • Losing neutral spinal alignment during leg flexion. Modifications: • Double up a couple mats to provide a cushion for those experiencing pain in the hip while lying on the side. Muscles targeted: Rectus Abdominis, Obliques, Transverse Abdominis, hip flexors, hamstrings, Rhomboids, Trapezius, Erector Spinae, hip abductors, Gluteus Maximus. Comments: Concentrate on keeping the body still as the leg moves forward and back. Execute the abdominal contraction prior to leg movement.

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Side Leg Lift Series Type: Workout. Purpose: Improve core stabilization and oblique contraction as the legs lift away from the mat. Starting Position: Side-Lying, neutral spine, legs extended, rest head on bottom arm, top arm in front of body, hand on mat. Exercise Sequence: Single Leg Lift: • Inhale; lift the top leg away from the bottom leg with a soft pointed foot. Keep the legs parallel and only lift as high as the hips can stay square. • Exhale; return the top leg to the starting position while flexing the foot. Keep the lower rib and the iliac crest the same distance from each other during the entire exercise. Staggered Leg Lift: • Inhale; lift the top leg away from the bottom leg with a softly plantar-flexed foot. • Exhale; lift the bottom leg up off the mat to meet the top leg. Lower both legs to the starting position at the end of the exhalation. Double Leg Lift: • Inhale; to prepare • Exhale; pull the naval to spine while lifting both legs at the same time toward the ceiling without falling forward or back # of Repetitions: 5-10 repetitions on each side. Alignment  Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest.  Shoulder: the scapula maintains neutral alignment as one shoulder joint flexes, abducts, and medially rotates and the other shoulder joint extends and medially rotates.  Arms: the bottom arm extended overhead, resting on the mat, top arm has approximately 90 degree bend in elbow, with hand on mat.  Thoracic Spine: the thoracic spine maintains neutral extension.  Pelvis: maintain neutral pelvis throughout.  Legs: parallel, hip distance apart.  Feet: parallel, moving between adducted and hip distance apart, moving between plantarflexed and dorsi-flexed. Breath  The inhalation as the top leg abducts challenges abdominal stability by requiring oblique engagement to ensure balance.  The exhalation as both legs abduct provides stronger abdominal contraction as the weight of both legs lift against gravity.

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Concentration, Core Strength, and Control • Concentrate on reaching the leg low and long instead of lifting as high as possible. • Core strength is developed during the movement as well as during the static hold. • Control the torso so that it doesn’t rock forward or back. Modifications: • Double up a couple mats to provide a cushion for those experiencing pain in the hip while lying on the side. Common Errors: • Rocking forward or backward off of the hips. • Losing neutral spinal alignment. Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae, hip abductors and adductors. Comments: Concentrate on extending the leg away from the crown of the head instead of lifting it as high as possible.

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Spine Stretch Forward Type: Workout. Purpose: Increase thoracic mobility in seated position. Starting Position: Sitting on the sit bones; legs extended and abducted, arms relaxed by the side of the body or on lap. Exercise Sequence: • Inhale; nod the chin. • Exhale; contract the upper, middle, and then lower portion of the Rectus Abdominis to round forward. Keep the hips vertical as if cemented from the waist down. • Inhale; stay. • Exhale; roll up one vertebrae at a time. Imagine stacking each vertebrae on top of each other so you sit taller than before. Number of Repetitions: 3-5. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint extended. • Arms: the arms are relaxed, elbows slightly flexed, hands resting on lap or mat. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into maximal forward flexion. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, relaxed. Breath  Inhalation occurs during the preparatory phase and during the static hold.  Inhaling while the thoracic spine is flexed forward promotes back and rib breathing while the abdominals are contracted.  The exhalation on the forward flexion is a complementary breath and promotes deeper abdominal contraction during movement. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis in neutral particularly during the forward flexion. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis. Modifications: • Sit in “Tailors Position” legs crossed in front. • Sit on an elevated platform.

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Common Errors: • Hinging forward at the hip joint. • Losing cervical alignment. • Elevating or protracting the shoulders. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis = trunk flexion; pelvic floor, hip flexors = stabilizers; Erector Spinae = stretch. Comments: This exercise is much more difficult than it looks. It can be done anywhere to help straighten out the spine. Once the muscles are conditioned to stack the vertebrae on top of each other, as they are supposed to do, this exercise can be used to re-align when you find yourself slouching.

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Half Roll Back with Rotation Type: Workout. Purpose: Improve strength and mobility and control in the lumbar region by transferring back and forth between sitting on the sit bones to sitting off the sit bones. Starting Position: Sitting on the sit bones; knees bent, feet flat on the mat, legs hip distance apart, arms parallel to each other and the mat. Exercise Sequence: • Inhale; pull the belly button into the spine. • Exhale; roll off the sit bones by rolling pelvis away from the legs and reach one arm back behind the body. Try to round the low back to create a “C” Curve of the spine. Keep chin slightly tucked (not jammed). • Inhale; return to the starting position. Number of Repetitions: 5-10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint moves from flexion to extension, hyperextension, and lateral rotation. • Arms: the arms begin elevated parallel to each other and the mat, elbows slightly flexed, with the palms facing down. One arm remains in front of the body as the other extends behind the body. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into flexion and rotation. • Pelvis: the pelvis begins in neutral and moves into imprint. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, feet flat on mat. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as finding correct alignment. • The exhalation as the spine moves from neutral to spinal flexion is a complementary breath and promotes deeper abdominal contraction during movement. • Inhaling while returning to the starting position is a complementary breath, yet challenges the abdominals to contract against gravity and forces back and side breathing. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis in neutral particularly during the forward flexion. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis.

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Modifications: • Use a resistance band around the feet to assist in gaining greater range of motion. • Bring the hands behind the thighs for support. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. • Keeping back straight. Muscles Targeted: Eccentric contraction of the Rectus Abdominis, Obliques, Transverse Abdominis, and hip flexors. Comments: This exercise was not one of the original Pilates exercises. It is a great warm up for the roll up and can be substituted for it when first introducing Pilates exercises to a new participant.

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Teaser Prep Type: Workout. Purpose: Add further challenge to abdominal muscles to articulate the spine from neutral to imprint, and “C” Curve by adding hesitation at the height of the lift and arm lever change. Starting Position: Classic Pilates; neutral pelvis, arms overhead. Exercise Sequence: • Inhale; nod the chin while reaching the arms forward toward the knees. Lift the upper body up to a “C” curve. • Exhale; raise the arms toward the ears. • Inhale; and stay with the body lifted and the arms extended by the ears. • Exhale; and return to the starting position. Number of Repetitions: 5. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion. • Arms: the arms remain elevated parallel to each other, elbows slightly flexed, with the palms facing away from the face. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into forward flexion. • Pelvis: the pelvis begins in neutral pelvis and moves into imprint. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, feet flat on mat. Breath • Inhalation occurs during the initial preparatory phase and during forward flexion. Inhaling during flexion against gravity increases the complexity and demands greater strength and control. • The exhalation as the body maintains the C-Curve and while the arms lift provides deeper internal muscle contraction and stabilization. • The ability to maintain strong abdominal contraction during inhalation is required as is the ability to breathe into the back and side ribs. • Exhaling as the spine returns to neutral extension is a non-complementary breath, but helps control movement with gravity ensuring a safe return to the mat. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis in neutral particularly during the forward flexion. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis.

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Modifications: • Bring hands behind head if cervical support is needed. • Perform the exercise without bringing the arms to the ears. • Bring the legs to Tabletop position for further challenge. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. Muscles Targeted: Rectus Abdominis, obliques, Transverse Abdominis = trunk flexion; pelvic floor & hip flexors = stabilize hips. Comments: This is another one of the most recognized Pilates exercises. This version is a modification from the original, due to the intensity and strength involved. It is another exercise that takes time, patience and practice.

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Single Leg Extension Type: Workout. Purpose: Improve core and pelvic stability, during hip extension; increase hip joint mobility and strengthen hip extensors. Starting Position: Prone; hands under forehead, legs abducted, laterally rotated. Exercise Sequence: • Inhale; to prepare. • Exhale; lift the right leg off the mat keeping the knee extended. • Inhale; return the right leg. • Exhale; lift the left leg. • Inhale; return the left leg. # of Repetitions: 8-10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted and laterally rotated. • Arms: the arms are on the mat, elbows flexed approximately 30 degrees, with the palms facing down. • Thoracic Spine: the thoracic spine maintains neutral extension. • Pelvis: maintain neutral pelvis throughout. • Legs: laterally rotated, slightly wider than hip distance apart. • Feet: laterally rotated, slightly wider than hip distance apart, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhalation as the leg lifts is a non-complementary breath used to keep the abdominals engaged during such movement that tends to produce hyper-extension of the lumbar spine. • The inhalation as the leg returns to start challenges abdominal contraction and back breathing. Concentration, Core Strength, and Control • Concentrate on keeping the pelvic floor and abdominal contraction. • Core strength is developed during the movement as well as during the static hold. • Control the extension of the spine.

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Modifications: • Place a towel under the hip bones to ease discomfort of the hip bones pressing into the mat. • Lift both legs off the mat at the same time for a further challenge. Common Errors: • Elevating or protracting the shoulders. • Hyper-extending the neck. • Hyper-extending the low back. • Bending the knee and lifting just the calf off the mat instead of lifting at the hip and lifting the entire leg off the floor. Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae, Gluteus Maximus. Comments: Concentrate on activating the muscles in the leg to keep it long as it lifts and stretches. Reach the toe as far away from the head as far as possible.

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Swan Dive Prep Type: Workout. Purpose: Achieve full spinal extension with abdominals and spinal muscles working to support spine. Starting Position: Prone; legs abducted, shoulders and elbows bent 90 degrees; palms on floor. Exercise Sequence: • Inhale; pull the belly button into the spine. Keep chin slightly tucked (not jammed). • Exhale; lift head, neck & shoulders up off of the mat. Squeeze the gluteals and put slight pressure with the palms into the floor. Push into full spinal extension while keeping the pubic bone on the mat. Keep the abdominals lifted and the gluteal muscles contracted. Stay up in the lifted position, • Inhale; maintain extension and abdominal contraction • Exhale and lower the body back to the mat, returning to the starting position. Number of Repetitions: 3-5. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted and laterally rotated. • Arms: the arms begin on the mat, elbows flexed between 45-90 degrees, with the palms facing down. The arms leave the mat as the elbows move into extension. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into hyperextension. • Pelvis: maintain neutral pelvis throughout. • Legs: laterally rotated, slightly wider than hip distance apart. • Feet: laterally rotated, slightly wider than hip distance apart, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase and static hold. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhalation on back extension is a non-complementary breath, but promotes deeper abdominal contraction which provides more support for the spine during the hardest part of the exercise: movement against gravity. • Inhaling while maintaining extension is a complementary breath. However, against gravity, it challenges the abdominal contraction and forces back and side breathing. • Exhalation as the spine returns to a neutral extension is a complementary breath, and helps control movement with gravity ensuring a safe return to the mat.

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Concentration, Core Strength, and Control • Concentrate on contracting the gluteals and lifting the abdominals. • Core strength is developed during the movement as well as during the static hold. • Control the spinal extension particularly in the lumbar region. Modifications: • Use an extra mat under the hips and pelvis to ease discomfort of bones pressing into the mat. • Perform exercise over a bench, ball, or other elevated surface if the individual is kyphotic. Common Errors: • Coming up too high without stabilizing the spine, shoulder and pelvis. • Allowing the abdomen to sink toward the mat. • Elevating the shoulders. • Looking up with the head creating hyper-extension of the neck. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor = stabilizers; hip extensors and Erector Spinae = back hyperextension. Comments: It is important to keep the core muscles strong during this exercise. Remember, the core muscles are protection the spine and the internal organs.

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Swimming Type: Workout. Purpose: Maintain core stability while performing contra-lateral movements with the arms and legs. Starting Position: Prone; forehead resting on mat, arms overhead, palms facing down, legs parallel and slightly abducted. Exercise Sequence: • Inhale; to prepare. • Exhale; lift the arms and legs off the mat. Keep the head in line with the spine – do not look up. The arms and legs should be just hovering above the mat. • Inhale 5 short breaths while alternating the arms and legs. • Continue alternating the arms and the legs as you exhale 5 short breaths. # of Repetitions: 3 full breath cycles (inhale 5x, exhale 5x = 1 breath cycle). Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint flexed and medially rotated. • Arms: the arms begin on the mat, parallel to each other overhead, elbows slightly flexed, palms facing down. They lift a few inches off the mat during the exercise. • Thoracic Spine: the thoracic spine begins in neutral extension and moves into hyperextension. • Pelvis: maintain neutral pelvis throughout. • Legs: parallel, hip distance apart. • Feet: parallel, hip distance apart, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase and static hold. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhalation on back extension is a non-complementary breath, but promotes deeper abdominal contraction which provides more support for the spine during the hardest part of the exercise: movement against gravity. • The staccato breath during arm and leg movement ensures that the Internal and External Intercostals and Transverse Abdominis provide assistance with stability. • Exhalation as the spine returns to a neutral extension is a complementary breath, and helps control movement with gravity ensuring a safe return to the mat.

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Concentration, Core Strength, and Control • Concentrate on keeping the spine neutral particularly during arm and leg movement. • Core strength is developed during the movement as well as during the static hold. • Control the core while the arms and legs move so that it doesn’t wobble. Modifications: • Use an extra mat under the hips and pelvis to ease discomfort of bones pressing into the floor. • Perform exercise over a bench, ball, or other elevated surface if the individual is kyphotic. Common Errors: • Coming up too high without stabilizing the spine, shoulder and pelvis. • Allowing the abdomen to sink into the floor. • Elevating the shoulders. • Looking up with the head creating hyper-extension of the neck. Modifications: • Lift one arm and the opposing leg while either lying prone or on all fours. • Lift only the arms or only the legs while lying prone. Muscles targeted: Obliques, Transverse Abdominis, Erector Spinae, Gluteus Maximus, hamstrings and scapular stabilizers. Comments: This exercise is not new to many teachers and participants. What makes it unique as a Pilates exercise is the concept of stabilizing the shoulders, keeping the head in line with the spine, and concentrating on pulling the naval to the spine throughout the entire exercise sequence.

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Leg Pull Front Prep Type: Workout. Purpose: Improve strength in the upper body, back and abdominals to prepare for more challenging movements. Starting Position: Hands and knees; neutral spine, feet dorsi-flexed. Exercise Sequence: • Inhale; to prepare. • Exhale; lift knees off the floor – approximately one inch. • Inhale; maintain the lift without changing the spinal alignment. • Exhale; return to starting position. # of Repetitions: 5-10. Alignment  Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest.  Shoulder: the scapula maintains neutral alignment with the shoulder in flexion and medially rotated.  Arms: the arms are perpendicular to the floor, elbows extended, palms flat on floor.  Thoracic Spine: the thoracic spine maintains neutral extension.  Pelvis: maintain neutral pelvis throughout.  Legs: parallel, hip distance apart.  Feet: parallel, hip distance apart, dorsi-flexed. Breath • Inhalation occurs during the initial preparatory phase and static hold. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhalation as the knees lift away from the floor promotes deeper abdominal contraction which provides more support for the spine during the hardest part of the exercise: movement against gravity. Concentration, Core Strength, and Control • Concentrate on keeping the spine neutral particularly during the knee lift. • Core strength is developed during the torso lift and lower as during the static hold. • Control the leg movement so that the split is neither forced nor frantic. Modifications: • Put a towel or extra mat under the knees for cushion. • Hold onto a dumbbell to keep the wrist straight.

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Common Errors: • Hyper-extending the neck. • Losing neutral spine. • Collapsing between the shoulder blades. Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae, Pectoralis Major and scapular stabilizers. Comments: Don’t be fooled by the simplicity of this exercise! It is quite challenging.

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Seal Type: Workout. Purpose: Massage the spine while working on maintaining “C” Curve and coordination challenges. Starting Position: C-Curve; knees bent abducted hip distance apart, feet together, hands through middle of legs and wrapped around ankles. Exercise Sequence: • Inhale; roll back through the low, mid, and upper thoracic back. Do not roll onto the cervical spine or head. Tap the feet together three times. • Exhale; roll back up to the starting position and tap the feet together three times. Keep the “C” curve during the entire exercise. Try to keep feet off the floor. Number of Repetitions: 10. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment with the shoulder joint in flexion and lateral rotation. • Arms: the arms are wrapped inside the legs with the hands under the shins holding onto ankles, elbows slightly flexed. • Thoracic Spine: the thoracic spine maintains full forward flexion. • Pelvis: maintain imprinted pelvis throughout. • Legs: laterally rotated, slightly wider than hip distance apart. • Feet: laterally rotated, slightly wider than hip distance apart, plantar-flexed. Breath • Inhalation occurs when the body is rolling backward onto the mat, requiring the ability to maintain spinal flexion during non-complementary breath. • Exhalation occurs when the body is rolling forward back up to the starting position. This is a complementary breath and assists to maintain contraction of the abdominals while the body is moving against gravity. Concentration, Core Strength, and Control • Concentrate on rounding the spine to maintain “C-Curve”. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis.

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Modifications: • Maintain starting position and practice balancing in that position. • Roll back an inch or two with control and come back to starting position. Common Errors: • Losing cervical alignment. • Elevating or protracting the shoulders. Muscles Targeted: Rectus Abdominis, Obliques, Transverse Abdominis, pelvic floor, hip flexors, hip extensors = work in tandem to stabilize the trunk. Comments: Once you have mastered the balance in both the forward and backward rock of the exercise, try to stay a few seconds longer on each end of the spectrum without “losing it.”

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Side Bend Type: Workout. Purpose: Increase strength, endurance, and flexibility in the upper body and Obliques. Starting Position: One hip on mat, with the other hip stacked above it. Ankles crossed with top leg bent, knee facing ceiling. Supporting hand is in same plane as the hips and ankles. Place other hand on top knee, palm up. Exercise Sequence: • Inhale; prepare. • Exhale; extend the knees to straighten both legs and reach the top arm overhead. The body should be in one line and is supported by one hand and the feet. • Inhale; reach the top arm toward the ceiling. • Exhale; return to the starting position. # of Repetitions: 3-5. Alignment • Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest. • Shoulder: the scapula maintains neutral alignment as the shoulder joint abducts and laterally rotates. • Arms: the supporting arm angles out to the mat, elbow extended, palm flat on mat. The elevated arm moves from the top of the bent knee to reach overhead. • Thoracic Spine: the thoracic spine begins neutral extension and moves into lateral flexion. • Pelvis: maintain neutral pelvis throughout. • Legs: laterally rotated, slightly wider than hip distance apart. • Feet: laterally rotated, slightly wider than hip distance apart, plantar-flexed. Breath • Inhalation occurs during the initial preparatory phase and static hold. This provides time to engage the pelvic floor and abdominals as well as assess alignment. • Exhalation as hips lift off the mat and the weight of the body is supported with one arm and the feet assists deep abdominal contraction during movement against gravity. Concentration, Core Strength, and Control • Concentrate on keeping the pelvis in neutral particularly during the forward flexion. • Core strength is developed during the movement as well as during the static hold. • Control the pelvis.

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Modifications: • Instead of straightening both legs, keep both knees bent, and bring the bottom knee on the mat for support. • Perform the exercise without the arm movement. Common Errors: • Allowing the hips to sag toward the mat. • Allowing the hips to jut forward of the rest of the body, or pike backward from the rest of the body. Muscles targeted: Rectus Abdominis, obliques, Transverse Abdominis, Erector Spinae, Latissimus Dorsi, scapular stabilizers and hip adductors. Comments: This exercise is traditionally done at or near the end of a Pilates workout session. The body is totally warmed up and ready to receive the maximum benefits of a great side stretch.

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Push Up Prep Type: Workout. Purpose: Improve strength in the upper body, back and abdominals and to prepare for the down phase of the classic push up. Starting Position: Hands and knees; knees moved away from the hands enough to create a straight line through knees, hips, shoulders and head, feet dorsi-flexed. Exercise Sequence 1: • Inhale; to prepare. • Exhale; lift knees off the mat into a full extension. • Inhale; stay. • Exhale; return to starting position. Exercise Sequence 2: • Inhale 3 short inhalations while bending elbows and lowering the body toward the mat. • Exhale; extend elbows and push up to the starting position. # of Repetitions: 5-10. Alignment  Cervical: the cervical spine follows the alignment of the thoracic spine by keeping about a fist distance between the chin and the chest.  Shoulder: the scapula maintains neutral alignment with the shoulder joint abducted and medially rotated.  Arms: the arms are angled out to the floor, elbows extended, palms flat on floor.  Thoracic Spine: the thoracic spine maintains neutral extension.  Pelvis: maintain neutral pelvis throughout.  Legs: parallel, hip distance apart.  Feet: parallel, hip distance apart, dorsi-flexed. Breath • The staccato breath on the lowering phase of the push up is a complementary breath for spinal extension, but challenges the abdominals to maintain contraction so the spine does not go into hyper-extension. • The smooth exhalation during the up phase of the push up is a non-complementary breath to spinal extension and challenges the spine from going into flexion. It also provides more abdominal contraction on the hardest part of the exercise: against gravity. Concentration, Core Strength, and Control • Concentrate on keeping the spine neutral particularly during the knee lift. • Core strength is developed during the torso lift and lower and during the static hold. • Control the lift so that the knees just hover above the mat.

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Modifications: • Connect the inner thighs, instead of knees hip distance apart. • Put a towel or extra mat under the knees for cushion. • Extend/bend one leg at a time. • Hold onto a dumbbell to keep the wrist straight. Common Errors: • Hyper-extending the cervical spine. • Losing neutral spine. • Collapsing between the shoulder blades. • Allowing low back to sag toward mat. Muscles targeted: Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae, Pectoralis Major, scapular stabilizers, hip adductors and hip extensors. Comments: This a great exercise to increase strength in the core and shoulders – the muscles that tire quickly during pushups.

Push Up Prep Start

Push Up Prep End

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Section 4 Biomechanics Joint

Joint Action

Elbow

Flexion

Biceps Brachii

Extension

Triceps Brachii

Shoulder Flexion

Muscles

Anterior Deltoid

Posterior Deltoid & Extension / Hyperextension Latissimus Dorsi

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Abduction

Deltoids

Adduction

Latissimus Dorsi

Horizontal Extension

Latissimus Dorsi & Posterior Deltoid

Rotation

Rotator Cuff

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Joint

Joint Action

Spine

Flexion

Muscles Rectus Abdominis

Extension / Erector Spinae Hyperextension Lateral Flexion

Rectus Abdominis, Erector Spinae and Obliques

Rotation

Obliques

Scapular Abduction / / Protraction Shoulder Girdle

Pectoralis Major

Adduction / Retraction

Rhomboids and Mid Trapezius

Elevation

Upper Trapezius

Depression

Lower Trapezius

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Joint

Joint Action

Muscles

Hip

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Flexion

Iliopsoas and Rectus Femoris

Extension

Hamstrings and Gluteus Maximus

Abduction

Gluteus Medius

Adduction

Adductors

Rotation

External / Lateral = Gluteus Maximus

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Joint

Joint Action

Muscles

Knee Flexion

Hamstrings (Gastrocnemius)

Extension

Quadriceps

Flexion (Dorsiflexion)

Tibialis Anterior

Extension (Plantarflexion)

Gastrocnemius and Soleus

Ankle

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Anterior Muscular Anatomy

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Posterior Muscular Anatomy

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Musculature of the Trunk Anterior Muscles Transversus Abdominis

Origin Inguinal ligament, iliac crest, thoracolumbar fascia and cartilages of the lower 6 ribs

Picture Insertion

Insertion Xyphoid process, linea alba, inguinal ligament and pubis

Function Constriction / compression of the abdominal cavity

Lower three ribs, linea alba, and xyphoid process

Bilateral contraction = abdominal compression and trunk flexion

Origin

Internal Obliques

Inguinal ligament, iliac crest and part of the thoracolumbar fascia

Insertion

Origin

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Anterior Muscles External Obliques

Origin Lower eight ribs

Picture Origin

Insertion Linea alba, pubis, and iliac crest

Function Unilateral contraction = trunk lateral flexion Bilateral contraction = abdominal compression / core stabilization and trunk flexion

Insertion

Rectus Abdominis

Pubis Insertion

Cartilage of the 5th through 7th ribs and the xyphoid process

Unilateral contraction = trunk rotation Trunk flexion and assist the other 3 layers in abdominal compression

Origin

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Anterior Muscles Internal Intercostals

Origin Superior of rib below

Picture Insertion

Insertion Inferior border of rib above

Function Depress the ribs during expiration

Superior border of rib below

Elevate the ribs during inspiration

Origin

External Intercostals

Inferior border of rib above

Origin

Insertion

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Anterior Muscles Serratus Anterior

Posterior Muscles Erector Spinae Group Consists of 3 bundles: • Iliocostalis • Longissimus • Spinalis Each bundle consists of 3 regions: • Capitis = neck & skull • Cervicis = Neck Thoracis = mid & lower trunk

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Origin Muscular digitations from the anterior and posterior aspect of the first 8-9 ribs

Origin Varying sites on the spine, ribs and iliac crest depending on the bundle and the region

Picture Insertion

Insertion Length of the anterior surface of the vertebral border of the scapula

Function Protracts, stabilizes, abducts, and upwardly rotates the scapula

Insertion Varying sites on the skull, spine and ribs depending on the bundle and the region

Function As an entire group = extension of the spine. If contracted unilaterally they assist in lateral flexion and spinal rotation

Origin

Picture

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Posterior Muscles Multifidus

Shoulder/Back Muscles Deltoid

Origin Posterior surface of the sacrum transverse process of lumbar, thoracic and cervical vertebrae

Origin Lateral third of the clavicle, the acromion process, and the spine of scapula

Picture Insertion Origin

Insertion Spinous processes of all vertebrae except the atlas (top of spine)

Bilaterally=extension of the spine

Picture Origin

Insertion

Function

Deltoid tuberosity of the Humerus

Anterior: Flexion Middle: Abduction Posterior: Horizontal abduction and extension

Insertion

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Function Unilaterally=lateral flexion and rotation to the opposite side

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Shoulder/Back Muscles Trapezius

Origin

Picture

Levator Scapulae

Transverse processes of C1 – C4

Rhomboids

Spinous processes of C7 – T5

Latissimus Dorsi

Spinous processes of T7 – L5 and sacrum via the thoracolumbar fascia

Occipital bone, ligamentum nuchae, and the Spinous processes of C7 – T12

Levator Scapulae

Rhomboids

Insertion

Function

Acromium process and spine of scapula

Upper: Scapular elevation and upward rotation Middle: Scapular retraction Lower: Scapular depression and downward rotation

Vertebral border of scapula superior to spine of scapula

Scapular elevation, neck lateral flexion

Vertebral border of scapula

Retraction and downward rotation of the scapula

Medial intertubercular groove of the Humerus

Shoulder extension, arm adduction, arm internal rotation

Latissimus Dorsi

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Hip Muscles

Origin

Quadratus Lumborum

Posterior iliac crest

Picture

Insertion

Function

Rib #12

When the ribs and spine are fixed it raises the pelvis on one side When the pelvis is fixed it causes lateral flexion of the lumbar spine and ribcage

Lesser Trochanter of the femur

Hip Flexion, Trunk Flexion

Lesser Trochanter of the femur

Hip Flexion Trunk Flexion

Insertion

Origin

Psoas Major

Transverse processes of T12 – L5

Origin

Insertion

Iliacus

Superior 2/3 of iliac fossa, internal lip of iliac crest, anterior sacroiliac

Origin

Insertion

`

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Anatomical Terminology Abduction – movement away from the midline of the body Adduction – movement toward the midline of the body Anterior - refers to the front of the body Circumduction – combination of all the above movements Depression – pressing the shoulder (blades) down away from the ears Dorsiflexion – lifting the toes up toward the shins Elevation – lifting the shoulder (blades) up towards the ears Extension – movement that increases the joint angle between two bones, taking body segments further apart Eversion/ Pronation – turning the sole of the foot outward Flexion – movement that decreases the joint angle between two bones; brings the body segments closer together Hyperextension – movement in the direction of extension that positions a joint beyond normal extension Inferior - away from the head Inversion/ Supination – turning the sole of the foot inward Lateral - away from the midline of the body Medial - closer to the midline of the body Plantar Flexion – pointing the toes Posterior - refers to the back of the body Prone – lying face down Protraction – abduction the scapula blades away from the spine Retraction – adduction of the scapula toward the spine Rotation – movement of a segment that produces rotary action around its own long axis Superior - toward the head Supine – lying face up

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Sample Lesson Plan (3 days / week for 45 minutes) (This is a progressive class plan, assuming you are working with the same group for 1-3 days per week for 8 weeks) (Drop –In class format will vary, depending on participants experience and fitness level)

Workout Exercises

Awareness / Warm Up Exercises

Exercise

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Lesson Plan Exercise

Week 1 Day 2

3

1

2

3

Week 3 Day 1

2

3

Week 4 Day 1

2

3

Week 5 Day 1

2

Pilates Exercises

Awareness / Warm Up Exercises

1

Week 2 Day

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3

Week 6 Day 1

2

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Week 7 Day 1

2

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Week 8 Day 1

2

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Mission Statement NETA is an educational and training organization for fitness professionals. We are dedicated to offering certification programs and continuing education workshops that teach the concepts and theories of health and fitness. NETA emphasizes practical application of these concepts and theories as they relate to fitness leadership. We believe it is important to offer education and certification to all who are interested and, in this way, help improve the quality of fitness instruction to the public. Our curriculum is based on the belief that fitness professionals need a thorough understanding of fitness concepts as well as current industry standards and research. We believe total well-being and overall health is the primary objective in learning how to teach safe and effective exercise.

 2012 NETA National Exercise Trainers Association. All rights reserved. This material may not be reproduced or duplicated in whole or part, by any means, without permission of: NETA 5955 Golden Valley Road, Suite 240 Minneapolis, MN 55422 1-800-237-6242 (In MN 763-545-2505) For additional copies of this workbook, call toll-free 1-800-AEROBIC (In MN call 1-763-545-2505)

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References Crouch, James. Essential Human Anatomy - A Text Atlas. Philadelphia, PA: Lea & Febiger, 1982. Gallagher, Sean P. and Kryzanowska, Romona. The Pilates Method of Body Conditioning. Philadelphia, PA: BainBridge Books, 1999. Herman, Ellie. Pilates for Dummies. New York, NY: Hungry Minds, 2002. Isacowitz, Rael. Pilates. Human Kinetics, 2006. Karter, K. The Complete Idiot’s Guide to The Pilates Method. Indianapolis, IN: Alpha Books, 2001. Physical Mind Institute, The. The Method: fundamentals and Mat Exercises of Joseph Pilates. Stott-Merrithew, Moira. The Contemporary Approach - Comprehensive Matwork Manual. Toronto, Canada. Merrithew Corp. 2001. Pilates, Joseph, and William John Miller. Return to Life through Contrology. Nevada: Presentation Dynamics Inc., 1998. References and Suggested Reading: 1. 2. 3.

Chek, Paul. The Inner Unit. Personal Training on the Net. www.PTontheNET.com Hall, Carrie M., & Brody, Lori Thein (1999). "Therapeutic Exercise: Moving Toward Function." Lippincott Williams & Wilkins. Tecco, Armand (1999). Exercise and Pregnancy. Women’s Health Center [Online]. go.drkoop.com/resource/womens/pregnancy/exercise.asp.

Acknowledgements Contributing Authors: Lu Herbeck, B.S. Suzanne Kranitz, B.S. Susie Supper, M.A. Photography: Glenn Hagen Susie Supper, M.A. Illustrations: Medi Clips Production: Susie Supper Exercise Models: Sheila Chenier, Certified Pilates Instructor Suzanne Kranitz, Certified Pilates Instructor Jessica Longtine, Certified Pilates Instructor

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Introduction to Teaching Mat Pilates Home Study How to Earn Your Home Study Course CEC’s Included in this home study: •

The NETA Pilates Manual

•

The NETA Pilates Workbook

•

50 question test – 70% correct to pass

Criteria for successful completion of this course include: • Complete the activities in the workbook (does not need to be submitted to NETA) • Answer the 50 question test using the answer sheet (keep a copy for your files) • Exam may also be taken online at www.netafit.org

To receive 15 NETA continuing education credits, do one of the following: Return answer sheet to: NETA Attention: Home Study Coordinator 5955 Golden Valley Road, Suite 240 Minneapolis, MN 55422

Enter your answers online: Item #: 963 Exam Code # 96396 Serial #: Refer to Home Study Answer Sheet

Your continuing education form will be sent to you within 30 days after we receive your completed answer sheet.

How to get the most of out of this home study Teaching Mat Pilates Rev 5

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The purpose of this study workbook is to help guide you through the book as you study the material. Several of the important points in each chapter have been highlighted. This workbook is not mean to be comprehensive, so if a concept has not been included it does not mean that it is not important. Also, the answers for each question are printed in the back of the workbook. The answers listed in the answer key are not always the only correct answer. Many questions in this workbook require critical thinking and the synthesis of your entire skill set. To get the most benefit from this home study, please do the following: 1. Read through the chapter to get a feel for the material 2. Read through the chapter again along with the workbook

Introduction to the NETA Pilates Home Study Certificate Course Welcome to the NETA Pilates Home Study Certificate Course! This course is self guided and may be completed in 15 hours. Upon completion of the course, you will have earned 15 NETA continuing education credits. The course consists of 4 sections. Section 1 introduces the origin, definition, and benefits of Pilates. Section 2 describes the A, B, C, S. Section 3 explains the starting positions and all exercises. Section 4 includes biomechanics and anatomical references. Each section has activity worksheets designed to help you work through the material. Keep these worksheets for your personal reference. The answers are listed at the end of the workbook.

In the back of the home study booklet, there is a 50 question multiple choice exam that you will need to complete and send in to NETA to obtain your 15 continuing education credits. Return only the answer sheet and the evaluation form.

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Let’s Begin! Read the introduction on pages 5 and 6 of the NETA Pilates Manual. To summarize, this program walks you through the following: Learn about Joseph Pilates. Define the benefits of Pilates exercises. Define Pilates exercises. Explore the Principles: •

Alignment

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Breath

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Concentration

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Core Strength

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Control

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Stability

Practice doing and teaching the three types of exercises: •

Awareness

•

Warm Up

•

Workout

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Learn about Joseph Pilates’ Read Page 7. Fill in the blanks below Fill in the Blank #1 • Joseph Humbertus Pilates was born in _________ near Dusseldorf, Germany. As a child he suffered from: •

____________________

•

____________________

•

____________________ _____________________

List 3 activities that Joseph Pilates either studied or participated in: •

____________________

•

____________________

•

____________________

Define “Contrology” ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

What is Pilates? Read Page 9. Fill in the blanks below •

The exercises are done in various positions on either a mat or other apparatus. Some exercises are performed entirely in _____________, _____________ and ___________-____________ positions. Others start from a ____________ position.

•

The exercises simulate daily life as well as athletic endeavor. They can be done on the ____________________ or on _______________ ________________ ______________.

•

This workbook covers __________________ ___________________.

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Benefits of Pilates Worksheet In the space provided, list 5 benefits of Pilates along with a description of how you would explain that principle to a friend or prospective client.



Write Benefit: Describe Benefit:



Write Benefit: Describe Benefit:



Write Benefit: Describe Benefit:

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Write Benefit: Describe Benefit:



Write Benefit: Describe Benefit:

Pilates Matwork Read Page 11-12. Fill in the blanks below Fill in the Blank #2

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3. ________________________________ 4. ________________________________ 5. ________________________________ 6. In Joseph H. Pilates’ publication of the exercises in 1945 “_______________ ______ _________ ___________ ___________________”, he prescribed 34 matwork exercises to be done faithfully _______ times a week.

Match the definition to the category: _____ 7. Awareness

A. These exercises are for those who are just learning the discipline. The primary focus is on mastering the principles while learning control.

_____ 8. Warmup

B. Once the essential exercises can be performed effortlessly, intermediate exercises are introduced. They add further physical demand and coordination.

_____ 9. Essential Workout Exercises

C. With these exercises, the participant will realize where their body is in space. They will observe their breath; discover the connection between every body part, and experience body control through thought.

_____ 10. Intermediate Workout Exercises

D. The advanced level exercises are the final step of traditional matwork. They provide ultimate challenge to the body and mind.

_____ 11. Advanced Workout Exercises

E. These exercises prepare the body for more intense movement.

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True or False Quiz #1 T

F

2. Learning Pilates requires a basic understanding of biomechanics and scientific terminology.

T

F

3. The principles applied when doing Pilates exercises coincide with the latest scientific research of core stabilization.

T

F

4. There are three types of exercises: Awareness, Warm Up, and Workout.

T

F

5. Joseph Pilates was a boxer, circus performer, and self-defense instructor.

T

F

6. Joseph Pilates did not like to study.

T

F

7. Joseph Pilates created “Contrology”, which is a precise series of exercises.

T

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8. Improved kinesthetic awareness is one of the many benefits of Pilates Exercises.

T

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9. The use of small equipment is not considered matwork.

T

F

10. The Reformer and Cadillac are large pieces of equipment, which are not considered matwork.

T

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1. Pilates exercises were developed in the 1970’s.

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The A, B, C’ S Read Page 13. Fill in the blanks below Fill in the Blank #3

List the A, B, C’ S 1.

______________________

2.

______________________

3.

______________________, _______________ _________________, ______________

4.

______________________

Alignment Read Pages 14-17. Fill in the blanks below

Spinal Column 5.

# Of Cervical Vertebrae ___________

6.

# Of Thoracic Vertebrae ___________

7.

# Of Lumbar Vertebrae ____________

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8.

Define Neutral Spine: ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

9.

When observing someone’s profile we should be looking at how the body parts line up. The ________ should be directly over the neck and shoulders. _____________ should be over the rib cage, ___________ over the pelvis, and _____________ over the legs. Any body parts that do not line up in this manner are _______________ to excessive forces produced by ____________ and ______________.

Define the Following Postural Alignment Malformations 10. Kyphosis_________________________________________________________ 11. Lordosis__________________________________________________________ 12. Scoliosis_________________________________________________________

Label the Postural Alignment Malformations

13.

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16.

Define Neutral Pelvis: ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

Label Pelvis Positions:

17.

18.

19.

20. _______________ alignment is used when neutral pelvic alignment cannot be

effectively maintained during a particular exercise.

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True or False Quiz #2 1. Much of Pilates work is based on the identification and correction of postural alignment malformations.

T

F

2. Neutral Spine refers to the curvature of the spine that is achieved by appropriate core strength and flexibility.

T

F

3. Neutral Pelvis refers to the position that the pelvis is in when it is neither tilted anteriorly nor posteriorly and the person’s natural lordotic curve is present.

T

F

4. Imprinting is achieved by contracting the Gluteus Maximus, and by overly contracting the Rectus Abdominis.

T

F

5. The goal of performing a posture analysis is to determine if there are any risk factors and / or musculoskeletal limitations.

T

F

T

F

7. Excessive cervical and/or upper thoracic curvature, which results in a hunchback appearance, is referred to as kyphosis.

T

F

8. Lordosis is a spinal alignment abnormality characterized by an exaggerated lateral ‘S’shaped curvature of the spine, which causes the shoulders and pelvis to appear uneven.

T

F

T

F

T

F

6. Scoliosis is characterized by excessive anterior curvature of the lumbar spine.

9. Any postural assessment noting a “marked” deviation from ideal alignment is rated as poor postural alignment. 10. Any ratings of poor must be cleared by an orthopedic specialist.

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Breath Read Pages 18-21. Fill in the blanks below. Fill in the Blank #4 1. Define Correct Breathing: ______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________

Label the Breathing Muscles

2.

3.

4.

5.

6. The ____________________ is the main muscle involved in breathing.

7. The _____________ and _____________ ________________ muscles are located in and around the ribcage.

8. The _______________ _______________ is located deep within the lower abdominal cavity.

9. This is what happens during inhalation: the External Intercostal muscles and Transverse Abdominis ______________. At the same time, the Internal Intercostal and the Diaphragm ____________.

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10. During exhalation, the External Intercostals and the Transverse Abdominis ____________ while the Internal Intercostal muscles and Diaphragm ____________.

Exhale

Inhale

Exhale

Exhale

Complementary breathing pattern for spinal movements

11. _________________ is considered a complementary breath pattern for spinal extension.

12. _________________ is considered a complementary breath pattern for spinal flexion.

13. With the PILATES BREATH, we inhale through the ________ and exhale through the __________.

14. Inhale through the _________________ because it filters and warms the air as it travels throughout our lungs.

15. Exhale through the ________________ because it engages the respiratory muscles, compresses the abdominal cavity, and assists abdominal muscle contraction.

16. With each inhale, the _____________ ______________ ____________ are “pulled up” (contracting the muscles used to stop the flow of urine).

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17. The ____________________ are “pulled in” (pulling the navel toward the spine as if trying to zip up tight jeans).

18. During exhalation, maintain the pelvic floor and the abdominal contractions. Additionally, the __________________ ___________________ contracts to compress the abdomen.

True or False Quiz #3 1. Correct breathing is defined as utilizing the full capacity of the thoracic and abdominal cavities to supply oxygen to the lungs to remove carbon dioxide, and other respiratory waste products

T

F

2. Without the exchange of carbon dioxide for oxygen, toxic overload may result in fatigue, illness, and disease.

T

F

3. The main respiratory muscles include the Diaphragm, the External Intercostals, the Internal Intercostals and the Transverse Abdominis.

T

F

4. Deep breathing helps rid the body of unnecessary tension as it oxygenates the tissues, mobilizes the rib cage, and massages the internal organs.

T

F

T

F

T

F

7. It is natural for the spine to flex when exhaling because flexing compresses the ribcage as it forces air out of the lungs.

T

F

8. Breathing and movement patterns can always be reversed, and often are.

T

F

9. The pelvic floor and abdominals support and contribute to posture, breathing, and circulation.

T

F

T

F

5. The Transverse Abdominis is the main muscle involved in breathing.

6. The Diaphragm never truly contracts.

10. Kegel exercises can only be performed in a supine position.

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Concentration on Core Strength and Control Read Pages 22-23. Fill in the blanks below. Fill in the Blank #5 1.

___________________________ requires the realization that every movement of every body part is important and that all movements are integrated.

This meditative kind of concentration will bring: 2.

___________________________________

3.

___________________________________

4.

___________________________________

5.

___________________________________

6.

___________________________________

In the space below, list 3 deep internal muscles of the core and explain their function. Refer to section 4 of the manual for technical information.

7.

Muscle: Function:

8.

Muscle: Function:

9.

Muscle: Function:

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In the space below, list 3 superficial muscles of the core and explain their function. Refer to section 4 of the manual for technical information.

10. Muscle: Function:

11. Muscle: Function:

12. Muscle: Function:

13. _____________________________ over every movement is a necessary to prevent injury.

14. By ____________ on control, the body is able to utilize the internal and superficial muscles to achieve a balanced body.

15. Movement that emanates from the core can occur at the _________ and ________, ____________, ___________, __________ and ____________.

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Stabilization Read Pages 24-27. Fill in the blanks below.

Fill in the Blank #6 1. The _______________________ needs to be stabilized prior to lifting the head off of the mat.

2. Without proper stabilization of the ___________________, various shoulder joint positions can cause injury.

3. Contracting the abdominals and the Internal and External Intercostals prevent the _____________ from _____________.

4. The ____________________ _________________________ acts as a mover and a stabilizer of the pelvis and lumbar spine.

5. The Psoas Major and Iliacus perform __________ and ___________ flexion.

6. There are two positions the pelvis maintains during Pilates exercise: ___________ and ______________.

7. In addition to the apparent pelvis positions that require isotonic muscle contraction, the __________ ____________ requiring muscle contraction is crucial to stabilizing the ____________.

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True or False Quiz #4 1. Concentration on Core Strength and Control must be applied to each exercise to perform them correctly.

T

F

2. All movements emanate from the core and are transferred outward.

T

F

3. Pilates exercises focus only on the deep internal muscles of the core.

T

F

4. By focusing on control, the body is able to utilize the internal and superficial muscles to achieve a balanced body.

T

F

T

F

6. Neutral neck alignment is an undesirable position for the cervical spine.

T

F

7. Elevation, depression, protraction and retraction are the movements that the scapula is capable of in relation to the spine.

T

F

8. The intercostal muscles are important in breathing and in stabilizing the ribcage while the arms, legs and spine move.

T

F

9. The neutral and imprinted pelvis positions are designed to maintain the stability of the pelvis while the arms, ribcage and legs move.

T

F

T

F

5. Pilates principles do not transfer to the activities of daily life.

10. The pelvic floor is not contracted while performing Pilates exercises.

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About The Exercises Read Page 28. Fill in the blanks below.

Fill in the Blank #7 1.

In Joseph H. Pilate’s original publication of the exercises in ______, he prescribed _____ exercises to be done faithfully ________ times a week.

2.

Some of the exercises are taught as ________ exercises due to the high level of body control necessary to perform them correctly.

List the 3 types of exercises in the space below 3. 4. 5.

________________ ________________ ________________

Starting Positions Read Page 29. List the “starting positions” in the space below.

6.

Starting Position:

7.

Starting Position:

8.

Starting Position:

9.

Starting Position:

10. Starting Position: 11. Starting Position:

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Fill in the Blank #8 1. Turn to Page 40. Answer the following questions. Which exercise is it?

What is the starting position?

2. Turn to Page 42. Answer the following questions. Which exercise is it?

What is the starting position?

3. Turn to Page 47. Answer the following questions. Which exercise is it?

What is the starting position?

4. Turn to Page 49. Answer the following questions. Which exercise is it?

What is the starting position?

5. Turn to Page 55. Answer the following questions. Which exercise is it?

What is the starting position?

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6. Turn to Page 100. Answer the following questions. Which exercise is it?

What is the starting position?

Label the Starting Positions

7. ________________

8. _______________

9._______________

10. ________________

11. ________________

12. _______________

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Awareness Exercises Read Pages 31-37.

Fill in the Blank #9 List the awareness exercises in the space below along with their purpose.

Awareness Exercise

Purpose

    

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Awareness Exercise

Purpose

   

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Awareness Exercises Continued Pages 31-37. Perform each awareness exercise:

Teach each awareness exercise:

 Normal Breathing

 Normal Breathing

 Deep Breathing

 Deep Breathing

 Complete Exhalation Breathing

 Complete Exhalation Breathing

 Back and Side Breathing

 Back and Side Breathing

 Ribcage Breathing

 Ribcage Breathing

 Pelvic Placement

 Pelvic Placement

 Scapula Elevation and Depression

 Scapula Elevation and Depression

 Scapula Protraction and Retraction

 Scapula Protraction and Retraction

 Head Nod

 Head Nod

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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Warm Up Exercises Read Pages 40-47. Fill in the blanks below.

Fill in the Blank #10 List the warm up exercises in the space below along with an appropriate modification

Warm Up Exercise

Modification









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Label the Warm Up Exercises

5. _____________

6. ______________

7. ______________ 8._______________

Warm Up Exercises Continued Pages 40-47.

Perform each warm up exercise:    

Ab Prep Hundred Breast Stroke Prep Shell Stretch

Teach each warm up exercise:    

Ab Prep Hundred Breast Stroke Prep Shell Stretch

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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Work Out Exercises Read Pages 50-59. Fill in the blanks below.

Fill in the Blank #11 List the workout exercises in the space below along with the starting pelvis position

Workout Exercise

Starting Pelvis Position











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Label the Workout Exercises

6. ____________ 7. ___________

8. ____________

9. ____________

10.___________

Workout Exercises Continued Read Pages 50-59.

Perform each workout exercise:     

Half Roll Back Roll Up One Leg Circle Spine Twist Rolling Like A Ball

Teach each workout exercise:     

Half Roll Back Roll Up One Leg Circle Spine Twist Rolling Like A Ball

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ __________________________________________________________________________

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Workout Exercises Read Pages 60-69. Fill in the blanks below.

Fill in the Blank #12 List the workout exercises in the space and list a common error

Workout Exercise

Common Error











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Label the Workout Exercises

6. ____________ 7. ___________

8. ____________ 9. ____________ 10.___________

Workout Exercises Continued Read Pages 60-69. Perform each workout exercise:     

Single Leg Stretch Obliques Double Leg Stretch Scissors Rollover Prep

Teach each workout exercise:     

Single Leg Stretch Obliques Double Leg Stretch Scissors Rollover Prep

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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Workout Exercises Read Pages 70-79. Fill in the blanks below.

Fill in the Blank #13 List the workout exercises in the space below along with a description of the alignment of the thoracic spine.

Workout Exercise

Thoracic Spine Alignment











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Label the Workout Exercises

6. ____________ 7. ___________

8. ____________ 9. ____________ 10.___________

Workout Exercises Continued Read Pages 70-79.

Perform each workout exercise:     

Shoulder Bridge Heel Squeeze Prone Breast Stroke One Leg Kick Saw

Teach each workout exercise:     

Shoulder Bridge Heel Squeeze Prone Breast Stroke One Leg Kick Saw

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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Workout Exercises Read Pages 80-91. Fill in the blanks below.

Fill in the Blank #14 List the workout exercises in the space below along with a list of the targeted muscles.

Workout Exercise

Targeted Muscles











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Label the Workout Exercises

6. ____________

7. ___________

8. _________ 9. __________ 10.___________

Workout Exercises Continued Read Pages 80-91

Perform each workout exercise:     

Side Kick Side Leg Lift Series Spine Stretch Forward Half Roll Back with Rotation Teaser Prep

Teach each workout exercise:     

Side Kick Side Leg Lift Series Spine Stretch Forward Half Roll Back with Rotation Teaser Prep

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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Workout Exercises Read Pages 92-101. Fill in the blanks below.

Fill in the Blank #15 List the workout exercises in the space below along with a description of the alignment of the legs.

Workout Exercise

Leg Alignment









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Label the Workout Exercises

5. _______________ 6. __________________ 7. _________________ 8. ____________

Workout Exercises Continued Read Pages 92-101.

Perform each workout exercise:     

Single Leg Extension Swan Dive Prep Swimming Leg Pull Front Prep Seal

Teach each workout exercise:     

Single Leg Extension Swan Dive Prep Swimming Leg Pull Front Prep Seal

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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Workout Exercises Read Pages 102-105. Fill in the blanks below.

Fill in the Blank #16 List the workout exercises in the space below along with the alignment of the arms.

Workout Exercise

Arm Alignment







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Label the Workout Exercises

5. _______________ 6. _______________

7. _________________

Workout Exercises Continued Read Pages 102-105.

Perform each workout exercise:  Seal  Side Bend  Push Up Prep

Teach each workout exercise:  Seal  Side Bend  Push Up Prep

Express any observations that came out of these experiences. ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________

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Intro to Teaching Mat Pilates Answer Key Fill in the Blank #3

Fill in the Blank #1 1. 1880 2. rickets, asthma, rheumatic fever 3. gymnastics, skiing, scuba-diving, yoga, karate, boxer, circus performer, self defense, mathematics, laws of physics. 4. Contrology: A precise series of exercises designed to develop the body uniformly, correcting posture and revitalizing the body, mind and spirit. 5. Supine, prone, or side-lying. Seated. 6. Mat, special Pilates equipment. 7. Pilates matwork.

Benefits of Pilates Refer to page 9 in the Pilates Manual

Fill in the Blank #2 1. Awareness 2. Warm-Up 3. Essential Workout Exercises 4. Intermediate Workout Exercises 5. Advanced Workout Exercises 6. Return to Life through Contrology, 4 7. C 8. E 9. A 10. B 11. D

True or False Quiz #1 1. False 2. True 3. True 4. True 5. True 6. False 7. True 8. True 9. False 10. True Teaching Mat Pilates Rev 5

1. Alignment 2. Breath 3. Concentration, Core Strength, Control 4. Stability 5. 7 6. 12 7. 5 8. Neutral Spine refers to the curvature of the spine that is achieved by appropriate core strength and flexibility. 9. Head, shoulders, rib cage, pelvis, vulnerable, gravity, momentum 10. Excessive cervical and/or upper thoracic curvature, which results in a hunchback appearance 11. Lordosis is characterized by excessive anterior curvature of the lumbar spine 12. Scoliosis is a spinal alignment abnormality characterized by an exaggerated lateral “S” shaped curvature of the spine. 13. Lordosis 14. Kyphosis 15. Scoliosis 16. Neutral Pelvis refers to the position that the pelvis is in when it is neither tilted anteriorly nor posteriorly and the person’s natural lordotic curve is present. 17. Neutral 18. Anterior Tilt 19. Posterior Tilt 20. Imprinted

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4. False 5. True 6. False 7. True 8. False 9. True 10. True

Fill in the Blank #5 1. 2. 3. 4. 5. 6. 7.

Fill in the Blank #4 1. Correct breathing is defined as utilizing the full capacity of the thoracic and abdominal cavities to supply oxygen to the lungs to remove carbon dioxide, and other respiratory waste products. 2. Diaphragm 3. External Intercostals 4. Internal Intercostals 5. Transverse Abdominis 6. Diaphragm 7. Internal and External Intercostals 8. Transverse Abdominis 9. Relax, contract 10. Contract, relax 11. Inhalation 12. Exhalation 13. Nose, mouth 14. Nose 15. Mouth 16. Pelvic floor muscles 17. Abdominals 18. Transverse Abdominis

True or False Quiz #3 1. True 2. True 3. True 4. True 5. False 6. False 7. True 8. True 9. True 10. False 40

Concentration Clarity of thought Better mental focus Less mind wandering Increased mental energy Calmer, positive frame of mind 7, 8, & 9: May include any of the following: Transverse Abdominis, Internal Obliques, Multifidus, Pelvic Floor Muscles, Diaphragm, Longissimus, Iliocostalis. Refer to section 4 in the manual for the muscle functions 10. Rectus Abdominis, refer to section 4 in the manual for muscle functions 11. External Obliques, refer to section 4 in the manual for muscle functions 12. Quadratus Lumborum, refer to section 4 in the manual for muscle functions 13. Control 14. Focusing 15. Head and neck, scapulae, spine, rib cage, and pelvis

Fill in the Blank #6 1. 2. 3. 4. 5. 6. 7.

Cervical spine Scapulae Ribcage, popping Quadratus Lumborum Hip, trunk Neutral, imprint Pelvic floor, pelvis

True or False Quiz #4 1. 2. 3. 4. 5. 6. 7. 8.

True True False True False False True True

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9. True 10. False

Fill in the Blank #9

Fill in the Blank #7 1. 1945, 34, four 2. Prep 3. Awareness 4. Warm-Up 5. Workout 6. Classic Pilates 7. Supine 8. Prone 9. Sitting on Sit Bones 10. C-Curve 11. Hands and Knees

Fill in the Blank #8 1. Ab Prep, Classic Pilates, neutral pelvis 2. Hundred, Classic Pilates, imprinted, legs tabletop 3. Shell, Prone, knees bent, sitting on heels, forehead relaxed don the mat, arms to either side of the head 4. Half Roll Back, Sitting on Sit Bones, knees bent, feet flat on the mat, legs adducted, arms parallel to each other and the mat 5. One Leg Circle, Classic Pilates, neutral pelvis, one leg extended so the thigh is perpendicular to the mat 6. Double Leg Stretch, Classic Pilates, imprinted pelvis, legs tabletop, legs adducted 7. Classic Pilates 8. Prone 9. Sitting on Sit Bones 10. Supine 11. C-Curve 12. Hands and Knees

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1. Normal Breathing, Create greater awareness of normal breath patterns. 2. Deep Breathing, Increase breath intake. 3. Complete Exhalation Breathing, Exhale every atom of air from your body. 4. Back and Side Breathing, Controlling the breath as it travels into the body to create awareness of “back” and “side rib” breathing. 5. Rib Cage Breathing, to feel the ribs expand laterally as you focus on compressing the abdomen during both inhalation and exhalation. 6. Pelvic Placement, Learn the difference between neutral pelvis and imprinted pelvis. 7. Scapula Elevation and Depression, Experience the range of motion available in the shoulder joint. Create greater awareness of the position of the shoulder when performing Pilates Exercises. 8. Scapula protraction and Retraction, Experience the range of motion available in the shoulder joint. Create greater awareness of the position of the shoulder when performing Pilates exercises. 9. Head Nod, Increase awareness of neck position. Create length through the back of the neck by stretching the neck extensors

Fill in the Blank #10 1. Ab Prep, Bring hands behind head if cervical support is needed, Imprint pelvis if neutral is too challenging or painful.

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2. Hundred, Bring one or both hands behind head if cervical support is needed, perform exercise with the upper body on the mat, bring the legs to tabletop or classic pilates position. 3. Breast Stroke Prep, Bring hands underneath the forehead, Bring arms alongside the body with hands next to the outer thigh, legs slightly apart (abducted) to accommodate low back discomfort. 4. Shell Stretch, Rest forehead on hands or small pillow to accommodate neck discomfort, Bring the arms alongside the body, separate the knees to accommodate low back discomfort or to allow more room for abdomen, elevate the hips to take pressure off the knee joint for those with discomfort in full knee flexion. Make sure the forehead is on the mat to remove tension from the neck and upper traps.

Fill in the Blank #11 1. Half Roll Back, neutral to imprint 2. Roll Up, neutral to imprint 3. One Leg Circle, neutral 4. Spine Twist, neutral 5. Rolling Like a Ball, imprint 6. Half Roll Back 7. Roll Up 8. One Leg Circle 9. Spine Twist 10. Rolling Like a Ball

Fill in the Blank #12 1. Single Leg Stretch, Losing cervical alignment, elevating or protracting the shoulders, losing the upper body lift during the leg switch.

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2. Obliques, Losing cervical alignment, elevating or protracting the shoulders. 3. Double Leg Stretch, Losing cervical alignment, elevating or protracting the shoulders, losing thoracic flexion during arm and leg movement. 4. Scissors, Losing cervical alignment, elevating or protracting the shoulders, pulling the leg too aggressively toward the head. 5. Rollover Prep, Hyper-extending the neck, elevating or protracting the shoulders, using the arms more than the abdominals. 6. Single Leg Stretch 7. Obliques 8. Double Leg Stretch 9. Scissors 10. Rollover Prep

Fill in the Blank #13 1. Shoulder Bridge, neutral extension 2. Heel Squeeze Prone, neutral extension 3. Breast Stroke, neutral extension to hyper-extension 4. One Leg Kick, neutral extension 5. Saw, neutral extension to maximal unforced rotation to flexion. Then out of flexion, out of rotation, back to neutral extension. 6. Shoulder Bridge 7. Heel Squeeze Prone 8. Breast Stroke 9. One Leg Kick 10. Saw

Fill in the Blank #14 1. Side Kick, Rectus Abdominis, Obliques, Transverse Abdominis, hip flexors, hamstrings, Rhomboids, Trapezius, Erector Spinae, hip abductors, Gluteus Maximus.

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2. Side Leg Lift, Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae, hip abductors and adductors. 3. Spine Stretch Forward, Rectus Abdominis, Obliques, Transverse Abdominis, pelvic Floor, hip flexors, Erector Spinae. 4. Half Roll Back with Rotation, Rectus Abdominis, Obliques, Transverse Abdominis, hip flexors. 5. Teaser Prep, Rectus Abdominis, Obliques, Transverse Abdominis, pelvic Floor, hip flexors. 6. Side Kick 7. Side Leg Lift 8. Spine Stretch Forward 9. Half Roll Back with Rotation 10. Teaser Prep

3.

4. 5. 6.

elevated arm moves from the top of the bent knee to reach overhead. Push Up Prep, the arms are angled out to the floor, elbows extended, palms flat on floor. Seal Side Bend Push Up Prep

Fill in the Blank #15 1. Single Leg Extension, laterally rotated, slightly wider than hip distance apart. 2. Swan Dive Prep, laterally rotated, slightly wider than hip distance apart. 3. Swimming, parallel, hip distance apart. 4. Leg Pull Front Prep, parallel, hip distance apart. 5. Single Leg Extension 6. Swan Dive Prep 7. Swimming 8. Leg Pull Front Prep

Fill in the Blank #16 1. Seal, the arms are wrapped inside the legs with the hands under the shins holding onto ankles, elbows slightly flexed. 2. Side Bend, the supporting arm angles out to the mat, elbow extended, palm flat on mat. The Teaching Mat Pilates Rev 5

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Intro to Teaching Mat Pilates Home Study Exam Course # 963

Exam Code # 96396

1. Which of the following is not true of Joseph Pilates: A. He was born in 1880 near Dusseldorf, Germany B. As a child he suffered from Tonsilitus C. He studied many subjects including yoga D. Contrology was the name of his exercise discipline 2. The Pilates exercise discipline is all of the following except : A. A systematic approach to physical conditioning B. A workout that involves forward and lateral flexion, extension, and rotation C. A series of exercises that simulate daily life as well as athletic endeavor D. A quick fix to strengthening the core muscles

3. The benefits of Pilates include A. Core strength B. Spatial awareness C. Disease prevention D. All of the above 4. Which of the following is / are NOT benefits of Pilates exercises? A. Reduces stress and promotes relaxation B. Builds muscular endurance and joint mobility C. Building muscle mass D. Purifies the body of toxins 5. The NETA Basic Pilates Home Study covers which of the exercise categories listed below A. Awareness, Warm Up, Essential Workout B. Alignment, Breathing, Concentration C. Essential, Intermediate, and Advanced Workout D. Intermediate Matwork with Small equipment 6. The A, B, C,’S are defined as A. Airway, Breathing, Compressions B. Alignment, Breathing, Stabilization C. Concentration on Core Strength and Control D. Both B and C above

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7. Which of the following spinal malformations disrupts the levelness of the hips and shoulders? A. Lordosis B. Imprinted spine C. Scoliosis D. Kyphosis 8. A posture analysis is an effective tool because it: A. May provide indications of muscular imbalances B. Helps classify a participant’s fitness level C. Prepares a participant for a Pilates Exercise Program D. Teaches correct spinal and pelvic alignment

9. Neutral pelvis and neutral spine are the same thing A. True B. False 10. Neutral pelvis refers to: A. The position that the pelvis is in when it is tilted neither anteriorly nor posteriorly B. The position that the pelvis is in when lying in the supine position with abdominals and gluteus contracted so the pelvis is tilted posteriorly C. The curvature of the spine that is achieved by appropriate core strength and flexibility D. All of the above 11. The breathing pattern in Pilates exercises can NOT be changed A. True B. False 12. The respiratory muscles include: A. Rectus abdominis, diaphragm and obliques B. Diaphragm, intercostals and transverse abdominis C. Nose, mouth and lungs D. None of the above 13. Which of the following is true regarding complementary / non-complementary breathing? A. Non-complementary breathing for spinal flexion is inhaling B. Complementary breathing for spinal flexion is inhaling C. Complementary breathing for spinal flexion is exhaling D. Both A and C

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14. All of the following muscles are superficial except: A. Rectus Abdominis B. Transverse Abdominis C. Quadratus Lumborum D. External Obliques 15. Pilates exercises focus on the entire core, including the deep internal muscles and the superficial ones A. True B. False 16. What is not true regarding the principle Concentration on Core Strength and Control? A. The Core is the pivotal point of the body B. Concentration requires the realization that every movement of every body part is important and that all movements are integrated C. The Transverse Abdominis does not contract while breathing D. Control over every movement is necessary to prevent injury 17. Contracting the abdominals and the Internal and External Intercostals encourage the ribcage to “pop”, an undesirable alignment A. True B. False 18. “Without proper stabilization of the scapula, various shoulder joint positions can cause injury” refers to which principle? A. Breathing B. Control C. Stabilization D. Alignment 19. The pelvic floor, requiring isometric muscle contraction is crucial to stabilizing the pelvis A. True B. False 20. In Joseph H. Pilate’s original publication of the exercises in 1945, he prescribed: A. 3 months of hard work resulting in renewed physical vigor B. 34 exercises to be done faithfully four times a week C. The prep exercises be done every day D. Do as much as you can in one hour four times a week 21. The “Prep” version of Pilates exercises were designed to calm the body and mind A. True B. False

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22. Classic Pilates, Sitting on Sit Bones, and C-Curve are: A. Pilates exercises B. Modifications of exercises C. Starting positions D. None of the above 23. Knees Bent, Legs on the Diagonal, and Table Top are: A. Pilates exercises B. Leg positions C. Neutral alignment D. None of the above 24. Imprinted pelvis refers to: A. The position that the pelvis is in when it is tilted posteriorly B. The position that the pelvis is in when lying in the supine position with an anterior curve in the lumbar spine C. The curvature of the spine that is achieved by having rock hard abs D. All of the above 25. A proper cue to instruct someone to get his/her head and neck in alignment before beginning an exercise in the supine position would be: A. Slightly tuck the chin towards the chest B. Lengthen through the back of the neck C. Extend the neck bringing the chin towards the sky D. A & B are both proper cues 26. Head Nod, Scapula Protraction and Retraction, and Pelvic Placement are: A. Definitions of Pilates principles B. Starting positions C. Awareness exercises D. Both A and B 27. “Bring hands behind head if cervical support is needed” is a modification for which warm up exercise? A. Half Roll Back B. Ab Prep C. Hundred D. Both B and C

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28. “Prone; arms bent to 90 degree angles at the shoulder and elbow joints, palms down. Legs abducted hip width apart, in parallel” describes the starting position for which warm up exercise? A. Half Roll Back B. Ab Prep C. One Leg Kick D. Breast Stroke Prep 29. The purpose of the shell stretch is to stretch the muscles along the spine and throughout the back A. True B. False 30. The pelvis begins in imprinted pelvis and moves into neutral during the Half Roll Back exercise A. True B. False 31. Rolling up by using momentum is a common error made when performing the Roll Up exercise A. True B. False 32. “Inhale; draw the elevated knee toward the midline of the body. Exhale; circle knee away from head and around to return to start position. Do this 5 times in this direction and do 5 times in the opposite direction” is the exercise sequence for which exercise? A. Single Leg Stretch B. One Leg Kick C. One Leg Circle D. None of the above 33. Which cue(s) should be used when describing the starting position for Rolling Like-a-Ball? A. Roll back through the low, mid and upper thoracic back B. Knees bent with feet flat on the floor C. Lie on the mat in the prone position with elbows on the mat D. Sit on the mat, seated back off the sit bones 34. An example of a modification for the exercise “Spine Twist” for someone with tight hamstring muscles is: A. Sit on the edge of a rolled up mat or rolled up towel B. Sit on a chair with knees together C. Slightly bend the knees or sit with legs crossed D. All of the above

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35. Single Leg Stretch, Obliques, Double Leg Stretch, and Scissors are all: A. Exercises performed from a Classic Pilates position B. Designed to work the Rectus Abdominis, Obliques, Transverse Abdominis, and Hip Flexor Muscles C. Exercises requiring imprinted pelvis throughout D. All of the above 36. The arms provide primary support while performing the Rollover Prep and the Shoulder Bridge A. True B. False 37. “Provide extra cushioning under the hip bones for comfort” is a modification for exercises performed in a prone position A. True B. False 38. Exercises performed in a prone position are: A. Heel Squeeze Prone, One Leg Kick and Breast Stroke B. Side Leg Series, Side Kick and Saw C. One Leg Kick, Breast Stroke and Saw D. Both A and B 39. “Concentrate on keeping both sit bones on the mat during the entire exercise” is A. A cue used when performing the Saw exercise B. A modification for the Saw exercise C. A cue used when performing the Half Roll Back exercise D. A modification for the Half Roll Back exercise 40. The spine maintains neutral throughout the Side Kick and the Side Leg Series exercises A. True B. False 41. The targeted muscles for all of the side lying exercises are: A. Hip abductors B. Rectus Abdominis, Transverse Abdominis, Obliques and Erector Spinae C. Quadriceps and Gastrocnemius D. Both A and B 42. The leg and foot alignment for the Spine Stretch Forward and the Half Roll Back with Rotation is: A. Parallel, hip distance apart B. Parallel, adducted C. Lateral, hip distance apart D. Lateral, wider than hip width

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43. The Teaser Prep exercise: A. Is the preparatory exercise for the Teaser exercise B. Focuses on trunk flexion and hip stabilization C. Begins in Classic Pilates, neutral pelvis arms overhead D. All of the above 44. The Single Leg Extension, Swan Dive Prep, and Swimming exercises begin in C-Curve A. True B. False 45. Which exercise does not focus on developing upper body strength: A. Leg Pull Front Prep B. Seal C. Side Bend D. Push Up 46. The name for the pictured exercise is: A. Half Roll Back B. Obliques C. Rolling Like-a-Ball D. Seal

47. The name for the pictured exercise is: A. Teaser Prep B. Double Leg Stretch C. Single Leg Stretch D. Leg Pull Front Prep

48. The name for the pictured exercise is: A. Side Bend Prep B. Breast Stroke C. Spine Stretch Forward D. Saw

49. The name for the pictured exercise is: A. Side Leg Series B. Half Roll Back With Rotation C. Side Kick D. Swimming

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50. The name for the pictured exercise is: A. One Leg Kick B. Swan Dive Prep C. Push Up Prep D. Single Leg Extension

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