Mattt Exercisesss Flashcards
What is Hundreds?
Start in hook lying position. arms long to the sides, neutral spine. Bring legs to table top one at a time.
- Inhale prepare
- Exhale curl head and shoulders and arms off mat 2 inches, and extend legs to 45 degrees.
- Start pumping arms, inhale for 5 pumps, exhale for 5 pumps. Complete 10 full sets of breath to reach 100 and inhale as you return to tabletop, lowering head and shoulders, bring legs down to hook lying one at a time.
*Legs can stay in hook lying - beginner
*Legs can stay in tabletop - intermediate
Variations
- Legs can be in turned out position (classical)
- Magic circle or ball between thighs or ankles
- legs 2” off mat (classical)
- Percussive breath (sniff 5X Blow 5X)
- Pre/post exhaustive breath for stamina - 1 to 4 beath clycles of sniff/blow - (inhale 1, exhale 1, inhale 2, exhale 2 all the way to 4)
Modifications
- wedge or pillow head or lower back. - Imprint spine if neutral is not possible or pain is present OR pillow under pelvis.
- Bring legs closer to a 90 degree angle, or bend knees in closer to the shoulders if in table top OR criss cross ankles.
- leave head down
What is roll up?
Start lying supine. Arms extended overhead, only as far back as shoulder flexibility will allow, and so that there is no rib splaying or over arching in the lower back. Inhale to prepare, exhale tuck chin and curl up one vertebrae at a time, scooping through belly, stretch forward into a hamstring stretch, keeping core engaged. Inhale hold, exhale with control, roll back down, one vertebrae at a time. Inhale at bottom and repeat.
Monitor - shoulder elevation, neck tension, collapsing forward in stretch. splayed ribcage when lying down.
Modifications - Bend knees and flex feet. Use a wedge. hands behind head for support. magic circle between ankles to help client get up. Use hands to walk up thighs. use theraband around feet.
What is roll over?
Start lying supine hook lying. bring legs one at a time to 90 degrees. legs glued together. Arms are extended long by sides, palms down.
- Inhale prepare
- Exhale legs roll overhead, toes touch ground
- Inhale legs open to second
- Exhale roll back down
- Inhale legs squeeze back together at 90.
- Repeat and reverse.
Modifications
- can have a box behind head so that legs don’t need to extend so far over. - Soften knees
- Hands underneath sacrum for support.
- Roll over on chair for a modification and more support
Variations
- Arms overhead and pressed into mat during exercise (takes away stability)
- Place flexed toes onto mat in overhead position and press into heels
- Reach back and grab ankles to intensify stretch
- Begin with legs extended on floor and “deadlift” legs *classical
What is Single leg circles?
Lying supine, neutral spine, arms long to sides. develope one leg to 90. inhale leg crosses over center/midline, down, exhale bring the leg around and back to 90. Repeat with breathing pattern and reverse.
Classical version, pelvis lefts as leg crosses body, only bottom 4 vertebra. Circles can be as big as pelvis stability and flexibility allows.
mods - bend opposite knee up for more stability. turn top leg out slightly if tendon clicks over hip. micro bend top leg if inflexible.
What is rolling like a ball?
Seated. bring feet in and together on toes, knees open shoulder width only. hands on outside of ankles. posterior pelvic tilt, find balance as feet come off ground. inhale to roll back, exhale to return. Repeat.
monitor - loss of frame, must stay the same. rolling too far onto the neck. momentum and throwing the head back.
modifications
- balance only
- ball between glutes and heels.
- Hold under knee for knee problems or lack of flexibilty
Variations
- classical - knees together and pulled tight into chest.
- crossed ankles and wrists
- hold magic circle over shins, squeeze on return
What is single leg stretch?
Lying supine - float legs to tabletop one at a time, inhale to prepare, exhale, scoop belly, lift head and shoulders. outside hand holds outside of ankle, opposite hand holds inside of knee, other leg extends to 45. switch.
What is double leg stretch?
Lying supine, legs slightly closer to chest than tabletop. Inhale prepare, Exhale Curl up shoulder blades and clasp shins.
- Inhale extend arms and legs to 45, exhale circle arms and return knees to chest.
Modifications
- legs extend at a higher angle
- no trunk flexion, lower head, legs at higher ankle
- pillow up neck and shoulders
- arms reach to ceiling instead of overhead
- hold knee from underneath if knee problems of lack of flexibility
Variations
- Canoe/clam - no circling of arms, just open/close shape
- Magic circle/ball between ankles or knees
- extend legs 2” off floor, hold hands behind head whole time
- hold extended position “walking arms/legs” in unison or opposition
What is scissors?
lying supine, hook lying. arms long to the side. inhale prepare, exhale lift head and shoulders, extend one leg to sky, and one to 45. capture the ankle/knee of the vertical leg, pulse leg towards you twice, scissor switch. inhale/exhale each set.
What is spine stretch?
seated, legs open shoulder width, feet flexed or relaxed, arms stretched long in front. inhale to lengthen and prepare. exhale as c curve from thoracic spine only, reaching forward. monitor scapula elevation and movement through lumbar spine, inhale return to start.
What is open leg rocker?
Rolling like a ball position to begin. Open one leg at a time, slight pelvic tilt, inhale to prepare, exhale to roll back, inhale to return.
What is corkscrew?
Supine, hook lying. bring one foot to 90 at a time. keeping pelvis anchored down onto the mat, leg length changes through exercise. circle the legs to one direction, exhale to circle round and back to start. reverse. classical pelvis lifts, lower 4 vertebra.
variation - classical pelvis lifts, 4 vertebra, or legs start overhead and do a full circle.
What is saw?
seated, legs open to shoulder width. arms extend to side, slightly forward, can see in peripherals. inhale rotate, exhale pinky finger reaches to outside of foot. stay on the inhale. exhale roll up and unwind. repeat other side.
Monitor - false rotation, scapula elevation. back shoulder rolling in.
Variations - staggered exhale with pulses forward.
What is swan dive?
start lying prone with hands under shoulders. . Belly up, booty under, legs apart. inhale gently press to cobra, exhale rock forward, inhale rock back to cobra, exhale rock forward, on the next inhale, superman sweep arms by ears and continue full motion holding form and body position.
What is single leg kick?
Prone and propped on elbows. hands lace together. belly in, booty tucked, legs apart. pulse one flexed foot into glute 3x as inhale sniffs, exhale and leg extends foot points, thigh comes off ground. other side. repeat.
What is double leg kick?
lying prone, hands interlaced in small of back, head turned, resting on cheek. inhale prepare. exhale pulse flexed feet into glutes 3x, inhale stretch and extend arms back as head and shoulders lift. come back down other cheek down this time, exhale kick legs to glutes. legs stay down on extension.
