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Reformer Pilates level 1 > Feet In straps > Flashcards

Feet In straps Flashcards

1
Q

FIS name exercises

A

Bend and stretch
Lift and lower
Diamonds
Adductor stretch
Slices
Beats
Frog
Stag
Coordination
Short Spine

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2
Q

FIS bend and stretch fb, spring, hr

A

Fb low
Spring 11/2 to 2
Hr app

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3
Q

FiS Bend and stretch positions

A

Parallel
External
Internal

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4
Q

FIS bend and stretch indications

A
  • lp control challenge and hip control more than fb
  • ideal challenge centre and pelvic control with dissoc leg movement
  • prog foll foot series
  • 2spring strength 1 spring lp cont/abs
  • mobility
  • strength
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5
Q

FIS bend and stretch watch points

A
  • post tilt pelvis with flex hips
  • ant tilt ext legs
  • ext Thor spine ext legs
  • int rot knees
  • lock knees
  • tension up body
  • insufficient act glutes in hip extension
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6
Q

FIS bend and stretch contra indications

A
  • acute lbp or SIJ injury
  • acute hip injury eg labral lesion
  • osteitis pubis
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7
Q

FIS bend and stretch mods

A
  • cushion, ball etc thighs add act
  • magic circle Swiss ball lower legs inc add act
  • abduct hips to control ind limbs
  • hr up shorten anterior line
  • legs lower = abs
  • outer range from full to mid = thighs
  • inner range = lp control
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8
Q

FIS bend and stretch int rotation good for

A

Cleaners, footballers, cyclists

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9
Q

FIS bend and stretch ext rotation good for

A

Activate glutes

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10
Q

FIS Cues bend and stretch

A

Ext - big balloon squeeze and pop
Feet against wall

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11
Q

FIS lift and lower exercise positions

A

Parallel
Ext rot
Int rot

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12
Q

FIS lift and lower indications

A
  • long lever challenge lp more than short lever
  • centre and pelvic control with long lever dissoc leg move
  • progress once bend and stretch mastered
  • start 11/2 and prog 2
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13
Q

FIS lift and lower diff positions benefits

A

P - up lp cont
P - down abs
Add toes Dorsi up and plant down - neural flex
Ext rot = glutes and lat rots
Int rot bias medial hs

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14
Q

FIS lift and lower watch points

A
  • post pelvic tilt flex hips
  • ant pelvic tilt ext hips
  • ext Thor spine ext legs
  • int rot hips
  • tension upper body
  • flex knees
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15
Q

FIS lift and lower mods

A
  • reduce load pelvis w thighs in straps
  • and knees flex
  • cushion thighs facilitate add act Act AOS
  • magic circle/swiss ball lower legs add act
  • abduction hips cont ind limbs
  • neural floss chin up with legs up and chin down legs down
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16
Q

FIS Diamonds fb, spring, hr

A

Fb low
Springs 1-2
Hr flat

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17
Q

fIS Diamonds indications

A
  • glute max strengthen
  • deep hip extension rotator strengthen
  • mobilisation hip joints
  • dissoc l spine and hips
  • good stability
  • good runners and cycling
  • post hip surgery - strength
  • arthritic hips - good feedback
  • ab control and hip strength
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18
Q

FIS diamond Watch points

A
  • lumbar ext with hip extension
  • Thor ext
  • over activity VL or TFl
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19
Q

FIS Diamons contraindications

A
  • acute LBO or Hip joint path
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20
Q

FIS diamonds h and l springs

A

H = hips
l = abs

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21
Q

FIS diamonds cues

A
  • squeeze heels together
  • use glute and back of hips to lower legs
  • fold up/ crease the hips
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22
Q

FIS Adductor fb, spring, hr

A

Fb low
Spring 1-1/2
Flat

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23
Q

FIS Adductor watch points

A
  • post tilt w flex hips
  • flex knees with abduct hips
  • asymmetrical stretch
  • uneven weight through feet
  • movement of carriage
  • lat tilt pelvis (oft due uneven weight bearing)
  • rot pelvis (often due poor ecc add cont)
24
Q

fIS adductor indications

A
  • lift and lowers achieved w pelvic cont
  • engage glutes to bring legs back
25
Q

FIS Adductor Mods

A

45
- keep carriage still
- add dorsiflex and plantar flex
- hold longer
- ext rotate legs
- int rot
- bias med and lat hs when over stretch

26
Q

FIS Slices fb, springs, hr

A

Fb low
Springs 1-1/2
Hr suitable

27
Q

FIS slices watch points

A
  • hypertext of knees
  • posterior tilt with flex of hips
  • lateral tilt pelvis
  • rotation pelvis
28
Q

FIS Slices Modifications

A
  • ext rotate hip jt bias bicep fem (hs)
  • int rotate hip jt bias med components HS
  • heavier spring for feedback
  • one leg at a time and reps
29
Q

FIS Slices Indications

A
  • coordination
  • hip mobilisation
  • reciprocal leg movement
  • challenge pelvic control
  • can bring in rotational work
  • neural exercise
30
Q

FIS Beats fb, springs, hr

A

Fb low
Springs 1-2
Hr flat

31
Q

FIS Beats watch points

A
  • lumbar ext on hip extension
  • thoracic ext
  • locking knees
32
Q

FIS Beats contraindication

A
  • acute lbp or hip pathology
33
Q

FIS Beats indications

A
  • adductor strength
    Progressive lp stabilisation inc rapid movements
34
Q

FIS Beats mods

A
  • vary leg height - low = abs
  • ext rotation, good for dancers
  • ball or circle between legs increase adductor
35
Q

FIS Frog fb, springs, hr

A

Fb low
Springs 1-2
Hr suitable

36
Q

FIS Frog watch points

A
  • lack of hip disassociation from ls
  • lock knees/ knee issues
  • click hs tendons back of knee (reduce ext rotation rom)
37
Q

FIS Frog indications

A
  • ecc hamstring and add strength
  • dynamic hs and add stretch
  • challenge lp stab w multi-planar move
  • mobilisation hip jt
38
Q

FIS Frog Precursor

A
  • add stretch
  • lift and lower
  • stag
  • diamonds
39
Q

FIS Frog contra indications

A
  • acute lbo or hip pathology
  • knee ligament if menisci injury
40
Q

FIS Frog mods

A
  • reduce ext rotation if knee issues
  • reverse direction
41
Q

FIS Stag fb, springs, hr

A
  • fb low
    Springs 1-2
    Hr flat
42
Q

FIS Stag Watchpoints

A
  • lack of hip disassociation from pelvis
  • upward lateral lp tilting abducting left
  • pelvic rotation
  • thoracic extension
  • keep carriage still
43
Q

FIS stag indications

A
  • ecc adductor strengthening
  • dynamic adductor strengthening
  • progressive lp stab
  • ext rot hip
  • rotary control hip
  • single plane movement
  • balance
  • coordination
44
Q

FIS Stag contraindications

A
  • acute lbp or hip pain
45
Q

FIS stag mod

A
  • speed
46
Q

FIS coordination fb, spring, hr

A

Fb low
Spring 1/2-1 1/2
Hr as suitable

47
Q

FIS coordination Watchpoints

A
  • loss NS
  • dome RA
  • flare ribcage
  • elevation and protraction scan
  • lock elbow and knee
  • cervical protraction
48
Q

FIS Coordination Indications

A
  • prog lp stab
  • prog scap stab (mid back arms)
  • challenge co-ord
  • challenge abs - abdo prep
49
Q

FIS Coordination contr-indications

A
  • acute lp pain
  • avoid hip add if hip path or osteitis pubis
  • doming RA = loss or TrA
50
Q

FIS coordination precursors

A
  • triceps
  • abdo
  • mid back
  • beats
51
Q

FIS Coordination Mods

A
  • add abdo prep
  • change leg angle low increase abs, high lower abs
  • add magic circle/ ball adductors
52
Q

FIS coordination contraindications

A
  • acute lp pain
  • avoid hip add if hip path or osteitis pubis
  • some RA = loss TrA
53
Q

FIS short spine - fb, springs, he

A

Fb low
Springs 1-2
HR FLAT

54
Q

FIS short spine indications

A
  • l and t flex mobilisation
  • prog abdo retrain
  • elegant and integrated
55
Q

FIS short spine contraindication

A
  • acute LBP
  • pelvic pain
  • lbp
  • ante/post natal
  • oesteoporosis
  • diastasis
56
Q

FIS Short Spine mods

A
  • lift arms from carriage increase an challenge
  • lower spring harder abs
  • higher spring strength legs and glutes
  • heavier springs hs and spinal flex issues
  • might want cords longer
  • hr down but maybe soft pillow

Reformer Pilates level 1 (6 decks)

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