Manual Pilates Ingles

Pilates Reformer MANUALA Detailed Guide for Practicing Pilates BALANCED BODY UNIVERSITY electronic.S. For information on getting permission for reprints or excerpts.Table of Contents Pilates Reformer Manual by Nora St. and Canada: 1-800-745-2837 Toll-free from United Kingdom and Israel: 00-800-7220-0008 Toll-free from South Africa: 09-800-7220-0008 From other locations: 916-388-2838 Email: info@pilates. mechanical. without prior written permission of the publisher. CA 95828 USA Toll-free from U. or otherwise.com 1•877•PILATES . John Welcome! What is Pilates? Pilates Principles Introduction to the Reformer Pilates Movement Principles 1 2 4 5 9 EXERCISES Published by: Balanced Body University 8220 Ferguson Ave.com 1st Edition Copyright © 2008 by Balanced Body University All rights reserved.com. contact info@pilates. photocopying.bbupilates. Swan Short Box Abdominals Oblique Abdominals Advanced Abdominals Mermaid Climb a Tree Long Box Breaststroke Double Leg Kick Swan Back Stroke Teaser Elephant Long Stretch Up Stretch 20 22 24 26 28 30 32 34 36 38 40 44 48 50 52 56 58 60 62 66 68 70 72 74 75 76 77 78 80 82 www. II Long Box Armwork – Overhead Press. Sacramento. Printed in the United States of America Footwork Single Leg Footwork Footwork on Footplate Jumping on Footplate Roll Down Supine Arm Work The Hundred Coordination Pelvic Lift Semi Circle Kneeling Abdominals Feet in Straps Short Spine Massage Stomach Massage Knee Stretch Long Box Armwork – Pulling Straps I. recording. No part of this book may be reproduced or transmitted in any form by any means. Table of Contents Arm Work – Facing Straps Facing Footbar Rowing Front 1 .Bending Down Rowing Back 1 .Round Back Back 2 .Sitting Tall Front 2 .Flat Back Chest Expansion & Kneeling Arm Circles Thigh Stretch Kneeling Side Arms Standing/Side Splits Splits Lunges Side Stretch/Mermaid Cleopatra Reverse Abdominals Tendon Stretch Long Back Stretch (Slide) Snake Twist Control Front Control Back Star/Side Support 84 88 90 92 94 96 98 100 102 106 108 110 112 113 114 116 118 120 121 122 123 124 REfoRmER SEquEnCES Beginning Level Intermediate Level Standing Platform (Jump Board) Sequences Advanced Level 126 134 143 146 . acromioclavicular and glenohumeral joints. • Muscles that move the humerus: Pectoralis major. so training in this area should focus on light resistance and high reps. deltoids. shoulder. The stability of the joints is created primarily by the muscles that support them. . scapula and humerus. Pull the band away from the body by keeping the upper arm in place and moving the humerus into external rotation. Stand so that the band is held in the hand farthest from the table. Bend the elbow and place a folded towel between the elbow and the side of the torso. as when we are lifting heavy weight over our head or reaching behind us to pick up something. Used for: Improving the mobility of the scapula and coordinating the movements of the spine. The second is to establish full range of motion in the scapula as it slides over the ribs and the third is to improve the stability of the scapula. The muscles of the shoulder play three key roles: Glenohumeral stability and mobility. External rotation: Attach a resistance band around a door knob or the upright of the Trapeze Table. perform a push up and see if the scapula stay in place during the entire motion. use a pillow or towel to pad the head. In humans the shoulder is designed for maximum mobility so we can get our arms over our heads and hang from our hands. Exercises for improving scapular and glenohumeral mobility Telescope Arms Exercise sequence: Lie on the side with both arms extended in front of the chest. Both scapulae should stay in place if you have good scapular stability. May not be reproduced in whole or in part. Rotate the torso to the back and slide the top arm back up the bottom arm until the arm slides all the way over the torso and opens to the back. All of these may happen simultaneously or they may proceed in stages. many shoulder issues occur because the scapula stops moving normally and creates pain around and underneath the shoulder blade. Bend the elbow and place a folded towel between the elbow and the side of the torso. and 3 primary joints. As you progress into more advanced Pilates exercises on the mat and the apparatus. To test your scapular stability. Pull the band across the body by keeping the upper arm in place and moving the humerus into internal rotation. start on all fours and lift one arm off the floor. torso and head. The rotator cuff is more of an endurance muscle group than a strength muscle group. slide the shoulder blades down the back and the hands along the floor to come up into back extension. feel and perform. • Glenohumeral stability and support muscles: The rotator cuff including the subscapularis.Pilates Movement Principles mat. muscles that move the scapula and muscles that move the humerus. Hollow the abdominals. 16 Balanced Body University Reformer Manual ©2007-2008 Balanced Body Inc. latissimus dorsi. Imagery and Cueing: move as smoothly as possible through the full range of motion and coordinate the rotation of the hips. Keep the head in line with the spine by imagining you are watching a marble roll away from you as you lift the torso up. supraspinatus. good shoulder functioning is essential for success. it is important to do three things. In order to optimize efficient functioning in this area. Scapular Stability and Mobility The shoulder area is one of the most anatomically complex areas of the body and one that is prone to injury and dysfunction. trapezius. teres major. the sternoclavicular. Returning full range of motion to the scapula can decrease many painful conditions in this area. serratus anterior. This mobility creates challenges in circumstances where stability is required for the safety of the joints. infraspinatus and teres minor. Rotator Cuff Strengthening Internal rotation: Attach a resistance band around a door knob or the upright of the Trapeze Table. • Muscles that move the scapula: Rhomboids. Pinwheel and Angels in the Snow. Used for: Increasing thoracic extension. The shoulder consists of 3 primary bones: the clavicle. Arms. arm and head. Good scapular mobility is characterized by scapular movement that coordinates smoothly with the motions of the spine and the humerus. Glide the top arm forward over the bottom arm allowing the torso to rotate forward. Learning to work with this area successfully can make a tremendous difference in how you look. If the head is uncomfortable in this position. To increase the challenge. All rights reserved. Exercises for scapular mobility include Telescope Exercises for strengthening the rotator cuff Rotator cuff strength is essential for good shoulder function because the rotator cuff holds the humerus in the glenoid fossa and adjusts the humeral motion in the joint. Stand so that the band is held in the hand closest to the table. The first is to establish stability of the glenohumeral joint by strengthening the rotator cuff. All rights reserved. cross-legged. • Kneeling with the hips on the heels. focusing on the rotation of the torso. Salute: Sit facing the footbar with straps in hands. Bring the arms back in front of the chest.Arm Work Starting Position FAcIng FooTbAr Springs: B to RB Footbar: no bar Straps: Regular straps Box: Short or none. Prerequisite: Ability to sit comfortably. Bend the elbows to return to the starting position. open the arms to return to the starting position. 2 reach the arms forward with the palms up 3 open the arms out to the side Balanced Body University Reformer Manual ©2007-2008 Balanced Body Inc. Movement Sequence • Exhale – Engage the abdominals and press the straps forward. rotate the torso and push one strap forward. open the arms out to the sides with the palms up. Arm Work Variations Serve a Tray: Sit facing the footbar with straps in hands. Hug a Tree: Sit facing the footbar with straps in hands and the arms out to the sides with the palms facing each other. • Inhale – Return the arms to the starting position with control. Sitting Positions (see Arm Work – facing Straps for photos) Sitting (Level 1) • Sitting on the short box. May not be reproduced in whole or in part. the palms facing away from the body and the elbows bent. Kneeling (Level 2) • Kneeling with the hips over the knees. the elbows bent and the palms facing up toward the ceiling. Sit or kneel in one of the positions listed below facing the footbar with the torso lined up over the sit bones and the straps or handles in the hands. Alternate arms. Rotate to the other side and push the other strap forward. Reach forward until the elbows are straight and the arms are level with the center of the chest. Press the straps forward and up on a diagonal. Keep the elbows soft and the arms slightly round and bring the fingertips towards each other. Twist Front (Punching): Sit facing the footbar with one strap in each hand. The fingertips are level with the forehead. • Sitting on the carriage. 1 Serve a Tray – Starting Position • Sitting on the carriage with the legs straight out in front. bend the elbows and return to the starting position. 88 . • Sit up straight. focus your eyes directly in front of you. .Curl wrists forward to start. . including brachialis. trapezius and rhomboids • Increase torso stabilization • Improve sitting posture Precautions For shoulder. pectoralis major. Purpose 1 Salutes – Starting Position – back of hands at the forehead. latissimus dorsi. then move the arms. triceps. including the serratus anterior.Imagine you are carrying a large package on your head. .Exhale and pull the abdominals in. .Beginning to Intermediate • 4-10 Reps 1 Hug a Tree – Starting Position 1 Twist Front (Punching) – Starting Position 2 Press the right strap forward as you rotate to the left 2 bring the hands toward the midline Cueing and Imagery • Engage the abdominals before moving the arms. slide your shoulders down your back. For low back injuries – Choose the most comfortable sitting position for the back. rotator cuff and deltoid • Strengthen scapular stabilizers. shoulders away from ears and eyes looking straight ahead.Roll shoulders back. • Keep wrists straight. Keep arms below 90 degrees of flexion or abduction. 2 Press the hands out at an angle 89 . arm and wrist injuries – Check to see whether handles or straps are more comfortable to hold. • Keep chest open. Keep wrists straight. biceps. elbows bent • Strengthen arm and shoulder muscles. then switch or switch on each repetition. Repeat 4 – 8 times on each side. Avoid with osteoporosis. The head is supported with the hands and the elbows are open just to the edge of your peripheral vision. 114 . Hand to Opposite Hip: To make it easier.reverse Abdominals Springs: B to 3R Bar: none Straps: Regular Prerequisites: mat Double Leg Stretch and Double Straight Leg Stretch. 1 oblique Variation 1 – Hands behind the torso. Cueing and Imagery 2 Draw the knees in toward the chest • Engage abdominals before moving the legs. reach one hand across to the opposite knee. Excellent lumbar stability Advanced exercises: The following exercises are all either advanced or super advanced and strengthen the entire body. 1 reverse Abdominals – Starting Position – Hands behind the head. . rather than keeping both hands behind the head. knees bent 1 oblique Variation 2 – reach one hand toward the opposite hip Balanced Body University Reformer Manual ©2007-2008 Balanced Body Inc. All rights reserved. sciatica and hip flexor injuries. . Movement Sequence Purpose Super Advanced • 10 Reps • Strengthen abdominals • Strengthen iliopsoas and hip flexors • Balance abdominal and iliopsoas engagement Precautions For neck and shoulder injuries – Keep the hands behind the head. rotate to one side. hollow out the abdominals and pull the knees in toward the chest. use an imprinted spine or supported neutral position. • Keep the shoulders down and the chest open. • for low back safety. • Do not move the back as the legs come in. knees at 90 degrees • Exhale – maintaining the position of the back. Starting position Lie supine on the carriage with the hips against the shoulder rests and the straps around the knees with the knees bent. Reformer Kneeling Abdominals.Draw the hip bones together and stabilize the back before pulling the straps. The spine is in the position of maximum spinal stability which is imprinted or supported neutral if you are a beginner and neutral for a very advanced student.Keep the elbows wide and a light touch on the back of the head for support. Keep the elbows wide. Oblique Variations Elbow to Knee: Rotate the torso to the right as you pull the knees in to the chest. They are challenging and should only be attempted by an advanced practitioner. • Inhale – Return to the starting position without changing the position of the back.The low back cannot move as the legs release. . May not be reproduced in whole or in part. active lumbar disc injuries. bbupilates.com | 877-PILATES (745-2837) .www.