Mat Exercises Flashcards
Pelvic Curl
Inhale
Bend knees, feet hip width apart, shoulder blades nuetral, shin tilted towards chest
Exhale
Abs in, curl pelvis, lower back vetebra by vetebra, engage hamstrings, spine ariticulation
Inhale
Hip flexor stretch, engage shoulder extensors
Exhale
Articulate spine reverse from top of spine down vertebra by vertebra
Supine Spine Twist
Exhale
Arms in T position, Palms facing up, avoid hyperlodosis, legs tabletop position, right angles at knee and hip joints
Inhale
Rotate Spine, pelvis turning like a doorknob, knees together, shoulder girdle stable
Exhale
Draw pelvis and legs back to center
Inhale
Rotate to opposite side
Chest Lift
Inhale
Knees bent, feet hip-widte apart, interlace fingers cradle head in hands, chin tilted toward chest, neck relaxed
Exhale
Draw abs in, lift upper spine, lumbar spine sink into mat, vertebra by vertebra, raising base of shoulder blades off mat
Inhale
Maintain maximum height, contract absdominal further, neutral position of pelvis
Exhale
Lower spine without releasing contraction of abdominal muscles
Chest Lift Rotation
Inhale
Lie supine, pelvis and spine neutral, knees bent, feet hip-width apart, engage internal support system (ISS), draw ab in, lift upper spine vertebra by vertebra, base of shoulder blades (scapulae) risen off mat
Exhale
Drawing Abs in, rotate upper girdle toe one side
Inhale
Rotate upper girdle through center to opposite side
Leg Lift
Inhale
Lie supine, bend knees, feet hip-width apart, arms by side, chin tilted towards chest
Exhale
Lift one leg, keeping leg at perfect right angle
Inhale
Lower the leg gently touch the floor with the tip of toes
Leg Circle
Exhale
Lie supine, arms by the sides or in T, legs together straight feet pointed, bend one leg towards chest straigthen leg dorsiflex the foot
Inhale
Circle the raised leg inward across the center of midline
Exhale
Repeat the movement
Inhale
Reverse the circle and repeat breath, pelvic-lumbar stable
Hundred
Inhale
Lie supine, legs at tabletop, knee and hip joints right angles, arms up palms facing down
Exhale
Lift trunk int the mat, chest lift drawing abs in vertebra by vertebra, base of scapulae off the mat
Inhale
Straighten legs to appropriate height, Lower the arms towards the sides of body
Inhale
Prepare movement to be focused on contraction of abs
Exhale
Pump the arms up and down, small pulsing for 5 counts
Inhale
Continue pump duration of 5 counts, repeat cycle 10 times
Roll Up
Exhale
Lie supine, palms facing eachother, legs straight together, feet platarflexed, draw ribs down
Inhale
Engage abs, imprint the lower back int the mat, one vertebra at a time, activiting hip flexors
Exhale
Peel spine off mat, keeping C curve, shoulders above hips
Inhale
maintain position
Exhale
Roll down, vertebra by vertebra, avoid buring head between arms
Spine Stretch
Inhale
Situ upright, legs straight shoulder width apart, reach arms forward parallel to floor, palm facing eachother
Exhale
Roll down, foward spine starting from the head
Inhale
Deepen ab work, drawing spine into forward flexion stretching back muscles, neck elongated, shoulders relaxed
Exhale
Restack the spine returning to start position
Rolling like a Ball
Exhale
Sit on mat legs pressed together, holding legs above ankles, balancing on sit bones, with C curve
Inhale
Allow weight to shift rolling backward, hollowing our lower back, roll only as far as shoulder girdle
Exhale
Rever internal energy returning to start position
Inhale
Focus on internal work and balance on sit bones
Side Leg Lift
Inhale
Lie on side, bottom arm straight head resting on it, pelvis stacked, legs together straight, top arm bent, palm down to ground
Exhale
Lift both legs with body aligned
Inhale
Lower legs allowing feet to touch mat, repeat
Back Extension
Exhale
Lie prone, forehead on the floor, pressing palms into sides of legs, legs together, plantarflexed
Inhale
Lift upper trunk, head, and chest off mat, press pubic symphysis gently into mat, engaging ab muscles
Inhale
Reach out to T, return arm to side
Exhale
Lower back hovering above mat and repeat
Rest Position
Short Box Round Back
Inhale
Foot Bar in down position, feet under strap, all spring attached
Exhale
Round trunk, genie position arms, lower body backward keeping round back
Inhale
Pause position
Exhale
Raise the body, maintaining C Curve until shoulders above hips
Inhale
Sitting upright back to star position
Short Box Flat Back
Exhale
Foot bar down, sit upright on box, feet under strap, hands behind head
Inhale
Lunge back moving trunk and pelvis as one unit
Exhale
Lift trunk returning to starting position
Short Box Tilt
Exhale
Sit upright on box, feet under strap, bend knees, interlace fingers behind the head
Inhale
Lower trunk, grounding hip bones down into box, moving from waist, alternate sides
Short Box Twist
Exhale
Sit upright, close to front of box, feet under strap, interlace fingers behind head
Inhale
Rotate focusing on elongation of the spine, hing from the hip joints, lowering pelvis and trunk with slight diagonal.
Exhale
Lift the trunk return to upright position, maintaining rotation, then face forward
Reformer Hundred Prep
Inhale
Lie supine, legs tabletop, hips and knees at 90 degree angle, hands in straps, tnesion in straps, spine in neutral position
Exhale
Lift head and chest pressing arms down to parallel by side contracting abs
Inhale
Lower the upper body, lift arms, returning starting position
Reformer Hundred
Inhale
Lie supine, place hands in straps, slight tension in straps, spine in neutral position
Exhale
Lift the head and chest, contract abs, lifting upper body lowering the arms, extending feet out plantar flexed (feet opposite of eyes)
Inhale
Pause Deepen the abdominal contraction
Exhale
Pump arms up and down for five counts
Inhale
Continue pumping arms for 10 breath cycles
Reformer Bottom Lift
Inhale
Neutral spine position, balls of the feet on foot bar, knees bent
Exhale
Draw abdominals in, tilt pelvis posteriorly, articulate spine one vertebra at a time, lifting the hips
Inhale
Pause and hold
Exhale
Articulate the spine back down to return
Reformer Lift with Extension
Inhale
Lie supine, neutral spine, toes on foot bar, legs parallel with knees bent
Exhale
Abs in, tilt pelvis posteriorly, articulate spine lift hips one vertebra at a time, avoiding hyperlordosis
Inhale
Pause
Exhale
Extend knees and hip without lowering pelvis
Inhale
Bend knees keeping pelvis high bringing carriage back in
Repeat
Exhale
Articulate spine down returning to starting position
Reformer Standing Lunge
Stand beside reformer with hands on foot bar
Oustside foot inline with foot bar with other leg on carriage (foot against shoulder rest)
Bend the outside knee
Focus on hip flexor stretch (tilting pelvis posteriorly), 3-5 breaths
Lift toe up dorsiflex foot on standing leg, push through heel, straighten knee, hinge trunk forward, flat back for hamstring stretch (tilting pelvis anteriorly)
Repeat on the other side of Reformer
Reformer Kneeling Lunge
Kneel oncarriage, placing one foot on foot bar with hands on foot bar
Maintain upright position, focus on hip flexor stretch kneeling leg hold 3-5 breaths
Straighten leg on the foot bar, moving pelvis back
Keep back extensors engaged, focus on hamstring stretch hold 3-5 breaths
Repeat on other side
Reformer Scooter
Intention is to extend the moving leg to full hip extension without compromising pelvic stability
Draw abs in with round back, Pelvis in posterior tilt
Exhale
hands on foot bar, press foot against shoulder rest, draw in abs, round trunk
Inhale
Extend the carriage, moving carriage away from stopper, pause when pelvis starts to move anteriorly
Exhale
Draw leg forward, bring carriage back in maintaining stability in shoulders, trunk, and pelvis
Reformer Arm Work
Shoulder Extension-Supine
Inhale
Lie supine on reformer, neutral spine position, knees/ hips 90 degrees, arms up towards the ceiling, shoulders stable hands in straps, slight tension
Exhale
Extend shoulders down lowering arms, pause when they reach sides of the body
Inhale
Flex Shoulders, lifting arms, repeat
Reformer Arm Work
Shoulder Adduction - Supine
Inhale
Lie supine on reformer, nuetral spine position, legs tabletop holding arms in T-position, palms facing the sides of body
Exhale
Adduct the shoulders, pressing arms against sides
Inhale
Abduct the shoulders, opening the arms
Return to start position
Reformer Arm Work
Arm Circle Up-Supine
Inhale
Lie supine on reformer, neutral spine, legs tabletop, holds arms out to side T position, hands in straps, palms facing sides of body
Exhale
Adduct the shoulders, pressing through pinky fingers, rotate palms face carriage
Inhale
Flex Shoulders, lifting arms up open to T position
Repeat
Reformer Arm Work
Ticeps Supine
Inhale
Lie supine on reformer, neutra; spine, legs tabletop, arms parallel to floor, hands in straps, elbows at 90 degree angle, tension in straps, palms facing toward foot bar
Exhale
Extend elbows, straghten arms pressing hands down toward carriage, pause when arms parallel to carriage
Inhale
Flex elbows to 90 degree
Repeat
Reformer
Breaststroke Prep
Exhale
Lie prone on long box, facing the foot bar, sternum at front edge, place hands on foot bar
Inhale
Straigten arms while elongating the entire body
Cadillac
Roll Up
2 Short Yellow Springs
Roll Up Bar attached to second loop down
Exhale
Lie supine legs straight, hold roll up bar, far enough back where there is tension
Inhale
Lift head, shoulder girdle, spine flexion establishing C curve
Exhale
Slowly roll up, maintaining C curve, pausing at point shoulder are above hips
Exhale
Roll back down vertebra to return to starting position
Cadillac
Mini-Roll Up
2 Short yellow springs attached to top of tower
Attached to Push Through Bar
Inhale
Lie supine, knees bent, feet anchored hip width apart, hold the push through bar overhand grip, raise the head and shoulder girdle into spine flexion
Exhale
Slowly roll up with C curve of the trunk, shoulders under push through bar
Inhale
Lower to start position
Repeat 5-10
Cadillac Mini-Roll Up Oblique
2 Short Yellow springs attached to top
attached to Push Through Bar
Inhale
Lie supine with knees bent, feet anchored on mat, hip width apart
One hand on bar, opposite hand behind head
Exhale
Raise head and shoulder girdle, rotate trunk away from arm holding push up bar, keeping C curve in core
Inhale
Rotate with trunk back to center then lower to supine position
Repeat 5-10 times
Cadillac Hip Work
Frog
2 Purple Springs attached to foot straps
Attached to middle by pull through bar
Inhale
Lip supine, feet in straps, heels together, feet dorsiflexed in V position, knees bent, palms down on the cadillace or holding poles, relax shoulders
Exhale
Straighten knees, squeeze heels together
Inhale
Bend the knees, returning to starting position
Cadillac Foot Work
Hip Circle
2 Purple Spring attached to foot straps
Attached Middle near pull through bar
Inhale
Lie supine, feet in straps, legs together straight up towards ceiling, externally rotate hips, plantarflex feet, arms by sides or holding poles, relax shoulders
Exhale
Extend hips, pressing legs down through the centerline and squeezing together
Inhale
Circle legs around to sides and return to start position
Repeat 5-10 times
Cadillac
Push Through -Sitting Forward
2 Blue Springs attached to top
Attached to push through bar
Inhale
Sit upright, facing push through bar, press feet against poles, grasp bar, arms straight shoulder width apart
Exhale
Round trunk, press push-through bar down then foward keep C curve
Inhale
Extend spine, flattening back
Cadillac
Cat Stretch
2 Blue Spring attached to top of tower
Attached to Push Through Bar
Inhale
Kneel facing the push through bar, hold bar shoulder width apart bent elbows reaching out to sides, press arms down straightening elbows
Exhale
Roll Down aritculating through the spine
Inhale
Extend the trunk neutral spine parallel to floor, elogate spine
Exhale
Draw back into spinal flexion, articulate as your return upright position, bend elbows back to starting position
Cadillac
Side Reach
2 Blue Spring attached to the top of tower
Attached to Push Through Bar
Inhale
Sit upright facing the push through bar, feet against poles, hands on push through bar, arms straight
Exhale
Round trunk, hanging back on the push through bar pressing feet into poles
Inhale
Maintaining lumbar flexion, release one hand sweeping it out to the side as far back, palm up
Exhale
Return placing hand back on bar, deep spinal flexion
Inhale
Extend the spine upright sitting position
Cadillac
Prone I
2 Blue Springs attached to top of tower
Attached to Push Through Bar
Exhale
Lie Prone holding push throug bar, glide shoulder blades back in pockets, engage abdominal muscles, press down on bar
Inhale
Lift trunk into spinal extension, pressing down into push through bar
Exhale
Lower trunk returning to starting point
Barrel Ladder
Hamstring Stretch
Inhale
Stand on one leg facing the barrel, opposide leg on top of barrel, hold ladder with the hands
Exhale
Lead forward over stretching leg, keep a flat back, dorsiflex the foot to intesify stretch, 3-5 breaths
Inhale
Lift the trunk return to starting position
Ladder Barrel
Quad Stretch
Standing in the center towards the ladder
Knee aligned, toes and top of foot resting on barrel, tail bone done, push into ladder creating a deeper stretch in the quad, keeping vertical line from top of knee down
Mind Body as One
Three Higher Princples
- Coordinate Body, Mind, and Spirit
- Achieve natural inner rhythm
- Apply natural laws of life to everyday living
10 Movement Principles
- Awareness
- Mind Body Connection
- Balance
- symmetry of the body
- strength and flexibility
- Breath
- Focus on lateral and posterior breathing
- Concentration
- Bridge between awareness and movement
- Cognitive process of understanding the movement
- Centering
- Finding where your center of gravity lies
- Uniting body, mind and spirit
- Control
- Intuitive part of your being
- Efficient
- The demanding the work, the more consiously relaxed I become
- Focused and directed
- Flow
- Physical and Mental flow
- unobstructed channel of energy
- Immaculate timing of muscle recruitment
- Precision
- complete integration of the body’s musculature
- Harmony
- Reward for committment and hard work
Ladder Barrel
Gluteal Stretch
Inhale
Stand one leg back against the ladder, place lateral leg bend knee on the barrel, externally rotate the hip, hold ladder with both hands behind you
Exhale
Lean forward over stretching leg keeping back flat
Hold for 3-5 breaths
Inhale
Lift trunk and return to starting position
Barrel Ladder
Adductor Stretch
Inhale
Stand on one leg with side to the barrel, place stretching leg up on barrel with standing leg against ladder, hip externally rotated without hyperextending knee
Exhale
Reach arm over stretching leg, hold ladder inside arm, hold 3-5 breaths
Inhale
Lift trunk and return to start position
Step Barrel
Reach
Inhale
Sit in the dip, bent knees legs together, start with trunk in a C curve, holding roll up pole in front of you
Exhale
Roll down onto barrel, straightening legs
Inhale
Stretch the shoulders further
Exhale
Draw trunk back into C curve returning to start
Step Barrel
Overhead Stretch
Inhale
Sit in the dip of the barrel, trunk upright, arms straight out in front, palms facing eachother, bend the knees, legs together,
Exhale
Roll Down onto barrel
Inhale
Reach arms overhead and circle them around
Exhale
Roll up in C curve position, with shoulders over hips, return to starting position
Cadillac
Foot Work
Parallel Heels
Parallel Toes
Saftey strop on pull through bar
2 Purple Springs attached to bottom of tower
Attached to pull through bar
Inhale
Lie supine, Arms by the sides, Knees bent, Parallel with Heel or Toes
Exhale
Straighten knees and Extend hips, tail bone down, Engage abs
Inhale
Bend knees and flex hips
Step Barrel
Chest Lift
Inhale
Lie supine on barrel, interlace fingers behind head, gently lower yourself back against the barrel
Exhale
Lift head and chest into spinal flexion
Inhale
Pause in this position
Exhale
Lower head and chest to start position
Cadillac Foot Work
V Position Toes
Saftey strap on pull through bar
2 Purple Spring attached bottom of tower
Attached to pull through bar
Inhale
Lie supine, arms by sides, knees bent, toes on bar, feet in small V-position, heel together
Exhale
Straighten knees, extend hips
Inhale
Bend knees, flex hips
Cadillac Foot Work
Wide V-Position Heels and Toes
Saftey strap on pull through bar
2 Purple Spring attached to bottom of Tower
Attached to pull through bar
Inhale
Lie Supine, arms by sides, knees bent, toes or heels on foot bar
Exhale
Straighten knees and extend hips
Inhale
Bend knees and flex hips
Cadillac Foot Work
Calf Raise
Saftey Strap on Push Through Bar
2 Purple Springs attached to bottom of Tower
Attached to push through bar
Exhale
Lie supine, arms by sides, toes on the bar, parallel feet hip width apart
Inhale
Dorsiflex both feet
Exhale
Plantarflex both feet
Repeat
Cadillac Foot Work
Prance
Safety Strap attached to push through bar
2 Purple Springs attached to bottom of tower
Attached to Push Through Bar
Inhale
Lie supine, arms by side, toes on bar, legs parallel, knees straight, feet plantarflexed
Inhale
One foot plantarflexes while other knee bends foot doriflexes, straighten bent leg with foot plantarflexes transitioning to other leg
Exhale
One foot plantarflexes as the other knee bends and foot dorsiflexes
Alternate
Cadillac Foot Work
Single Leg Heel
Saftey strap around push through bar
2 Purple Spring attached to top of Tower
Attached to Push Through Bar
Lie Supine, arms by sides, one heel on bar, bend knee, opposite leg remains straight and anchored into the mat
Exhale
Straighten knee and extend hip
Inhale
Bend knee and flex hip
Repeat
Cadillac Foot Work
Single-Leg Toes
Saftey Strap around Push Through Bar
2 Purple Spring attached to bottom of Town
Attached to Pushed through Bar
Lie Supine, arms by side, toes on bar, extend one leg pressed firm into the mat, bend leg with toes on bar
Exhale
Straighten knee and extend hip
Inhale
Bend the knee and flex the hip
Repeat
Seat Barrel
Side Over
Exhale
Lie on barrel on one side of the body, bottom leg bent at 90 degree, straighten top leg keeping foot anchored on the floor, interlace fingers behind the head
Inhale
Lower the trunk over the barrel
Exhale
Lift trunk, creating striaght diagonal line from the pubic bone through the crown of the head
Spine
Cervical (7)
Thoracic (12)
Lumbar (5)
Sacral (5)
Coccyx (4)
Pelvis
Sacrioliac Joint
Anterior Superior Iliac Spine
Pubic Symphysis
Ilium
Pubis
Ischium
The Abdominal Group
- Rectus Abdominis
- External Oblique
- Internal Oblique
- Transverse Abdominis
Back Muscles
Large Superficial Group
- Erector Spinae
- runs longitudinally along spine
Back Muscles
Deep Posterior Spinal Group
- Multifidus
- Intervertebral Muscles
- Connect between the vertebrae
What has a large affect on stabilization?
- Abdominals
- Rectus Abdominis
- External Oblique
- Internal Oblique
- Transverse Abdominis
- Back Extensors
- Erector Spinae
- Multifidus
- muscles between vertebrae
Hip Flexor Muscles
- Psoas Major
- Psoas Minor
- Psoas combines with iliacus to form the
- Iliopsoas
Suggested strengthening for
Rounded Thoracic Spine
- Strengthening
- Upper Back Extensors
- Iliopsoas
- Stretching
- External Obliques
- Bringing Shoulders into allignment over the Pelvis
Lumbar Hyperlordosis
- Incease lumbar curve
- Anterior tilt of pelvis
- Needs
- Strengthing the abdominal muscles
- Stretch the Hip Flexors and Lower Back Extensor
- Needs
Neutral Pelvis
- Position in which the Anterior Superior Iliac Spines (ASIS) and Pubic Symphysis (PS) are in the same coronal plane (horizonal plane when supine)
Blocks for the Mat System
- Foundation
- Abdominal Work
- Spinal Articulation
- Bridging
- Lateral Flexion and Rotation
- Back Extension
