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Pilates > M2 Movements > Flashcards

M2 Movements Flashcards

1
Q

In criss cross, give a few examples of helpful cues

A

Pelvis still and quiet.
Cross the armpit/ribs to opposite hip.
Shoulder blade away from the floor.
Legs in alignment, moving like train tracks.

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2
Q

In criss cross, what’s important

A

Rotate the spine and back to centre without losing flexion

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3
Q

Movement benefits from criss cross

A

Spine/rib rotation.
Back sling engaged.
Flexion into rotation.
Abdominal strengthening.
Endurance

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4
Q

Precautions and modifications of criss cross

A

precaution flexion - lean and roll to the side

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5
Q

Contraindications for criss cross

A

Disc pathology, osteoporosis, cervical spine injuries

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6
Q

Progressions and regressions for criss cross

A

R - Keep feet down and rotate.
R - Rotate and flex whilst sitting

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7
Q

Criss cross related exercises

A

SS leg stretch, 100, roll up, 1/2 squat, prone knee bend, Z-sit for hip tightness, goalpost, chest lift

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8
Q

Identify what’s important in double leg stretch

A

Coordination, core strength, breathe without moving skeleton

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9
Q

Give a few example cues for double leg stretch

A

Re-engage hand to shin.
Eyes to pubis and forward.
Maintain shape of torso.

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10
Q

Movement benefits from double leg stretch

A

Thoracic flex. Coordinate arms and legs. Challenge abdominals

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11
Q

Precautions and their modifications for double leg stretch

A

Flexion precaution - one leg at a time, leg out long.

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12
Q

Contraindications for double leg stretch

A

Lower back pain. Osteoporosis. Recent ab surgery. Cervical spondylolithesis. Pelvis floor dysfunction (due to increased intra-ab pressure)

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13
Q

Progressions and regressions with double leg stretch

A

R - Bring knees and hands back for curl
R - rest hands on knees
R - Circle arms around
P- Reach arms and legs t ceiling and circle arms around

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14
Q

Related exercises to double leg stretch

A

100, roll up, single straight leg stretch, half squat (hip), full squat (knee flexion), prone knee bend, goalpost (prone shoulder flexion)

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15
Q

Identify what’s important in single straight leg stretch

A

Spine flexion

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16
Q

Give some example cues for single straight leg stretch

A

Keep torso rolled up.
Soft ribs.
Pull leg close to you.
Thigh reaches floor before foot.
Shoulders off the mat.

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17
Q

Movement benefits of single straight leg stretch

A

Increase core strength.
Challenge abdominals.
Hip flexor and hamstring flexibility.
Balance and coordination.
Postural awareness.

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18
Q

Contraindications of single straight leg stretch

A

Low back pain.
Disc herniation.
Sciatica.
Current hip flexor injury.
Current hamstring injury.

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19
Q

Progressions and regressions of single straight leg stretch

A

P - Diff breathing pattern
P - Scissor with hands behind the head.
P - Twisting motion (similar to criss cross)
P - Pull leg closer to the body

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20
Q

Related exercises to single straight leg stretch

A

100, roll up, long sit, prone knee bend, half squat, Z-sit (for alignment), chest lift (flexion), DB/FA (Hip flexion), single leg stretch

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21
Q

What’s important in a double straight leg stretch

A

Maintain core support.
Lengthen through abs and hip flexors

22
Q

Give example cues for double straight leg stretch

A

Press the thighs down.
Reach your feet away.

23
Q

Movement benefits of the double straight leg stretch

A

Abdominals and hip flexors. Lengthen.

24
Q

Precautions and modifications for double straight leg stretch

A

Chest lift + FA -> double leg femur arcs (osteoporosis)

25
Q

Contraindications of double straight leg stretch

A

Osteoporosis (bend knees). Pelvic floor dysfunction. Lumbar instability. Pregnant.

26
Q

Related exercises to double straight leg stretch

A

100, roll up, long sit, 1/2 squat, prone knee bend, chest lift, double leg stretch

27
Q

What’s important in the neck pull

A

Strength and movement through the spine match. Smooth movement

28
Q

Give example cues for the neck pull

A

Abdominal muscles drawn towards centre of the spine.
Roll into your ribs.

29
Q

Movement benefits of the neck pull

A

Spinal flexibility.
Postural alignment.

30
Q

Contraindications for the neck pull

A

Cervical spondylolithesis.
Osteoporosis.
Abdominal surgery.
Lower back pathology.

31
Q

Progressions and regressions for neck pull

A

R - Small mat behind the lower back
R - One hand behind the head
R - One hand behind lower back

32
Q

Related exercises to the neck pull

A

100, roll up, long sit, 1/2 squat, prone press up, superman, goalpost, prone knee bend

33
Q

What’s important in the shoulder bridge

A

Trunk and pelvis stability.
Moving legs through space.

34
Q

Give example cues for shoulder bridge

A

Open hips.
Ribs integrated.
Abdominals pulled in.
Thigh moves faster than foot.

35
Q

Movement benefits of shoulder bridge

A

Hip dissociation. Glute and hamstring strength. Pelvic stability. Postural awareness

36
Q

Precautions and modification for shoulder bridge

A

Hip flexion problems - do without arms, watch for pelvic wobble

37
Q

Contraindications for shoulder bridge

A

Osteoporosis. Uncontrolled high blood pressure. Cervical spondylolithesis. Pregnancy. Lumbar injury

38
Q

Progressions and regressions for shoulder bridge

A

R - hands on pelvis
R - bend knee
P - flex and point foot
P - Hands flat on the mat with pelvic stability

39
Q

Related exercises to the shoulder bridge

A

Heel raise, long sit, prone knee bend, 1/2 squat, full squat, superman, prone press up, goal post, bridging

40
Q

What’s important during scissors/bicycle

A

Smooth movement. Length through legs. Control of the body

41
Q

Give example cues for scissors/bicycle

A

Lengthen through the back of neck.
Legs hip width apart, like walking distance.
Hands behind the hips to support.
Weight through upper shoulders/back.
Reach equally through both legs.

42
Q

Movement benefits of scissors/bicylce

A

Leg dissociation. Hip flexor flexibility. Coordination and balance. Spine mobility. Quads and hamstring strength

43
Q

Contraindications for scissors/bicycle

A

Osteoporosis - ball behind pelvis. Cervical spondylolithesis. Pelvic floor dysfunction.

44
Q

Progressions and regressions for scissors/bicycle

A

P - Increase speed
P - Increase ROM
P - Add resistance

45
Q

Related exercises to scissors bicycle

A

roll up, 100, goal post, 1/2 squat, squat, prone knee bend, superman (back of leg and hip extension), one sit, roll over

46
Q

What’s important during open leg rocker

A

Remain in flexion all throughout. Vertical pelvis to posterior tilt. Using little momentum

47
Q

Give example cues for open leg rocker

A

Before starting to roll:
Hand on back to stop rolling.
Slide and float feet up.
Practice your pelvic tilt with legs up

48
Q

Movement benefits for open leg rocker

A

Core strength. Spine stability. Balance and coordination - body awareness. Spine mobility. Hip flexibility. Mind-body connection. Breath control. Postural alignment

49
Q

Contraindications for open leg rocker

A

Any rotation in hips (teach mermaid prior to release ex/interior slings). Spine conditions. Pregnancy. Recent abdominal surgery. Hip flexion injury. Knee extension injury. High blood pressure. Cervical/neck pathology

50
Q

Progressions and regressions for open leg rocker

A

R - fingers back of knees
P - Hold higher on knee to decrease stability

51
Q

Related exercises to the open leg rocker

A

Roll up, 100, prone knee bend, long sit, 1/2 squat

Pilates (10 decks)

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