Pilates Flashcards
Roll down
8 x
From Standing in a lengthened position, arms at your sides, on your out-breath stabilise and nod your head, soften through your breastbone and start to roll the body forwards, feeling the segmental movement through each vertebra. Bend or soften at the knee to avoid straining the muscles at the back of your legs (hamstrings). Allow the arms to hang. Take a wide, deep breath into the sides of your ribcage, then, initiating the movement with your pelvis, on your outbreath, start to re-stack the body,
Tennis ball risi
8x
Place a tennis ball between your ankles, just below the inside ankle bones. From Standing, inhale and lengthen then, as you breathe out, stabilise and go onto tiptoes. Breathe in and lengthen your spine in this position, working the tiny stablisers in your back and tummy to balance yourself. Imagine the ceiling is a magnet so, as you place your heels back down onto the floor as you breathe out, you still feel as if your head is lengthening away, drawing towards the ceiling. Bend your knees directly over Place a tennis ball between your ankles, just below the inside ankle bones. From Standing, inhale and lengthen then, as you breathe out, stabilise and go onto tiptoes. Breathe in and lengthen your spine in this position, working the tiny stablisers in your back and tummy to balance yourself. Imagine the ceiling is a magnet so, as you place your heels back down onto the floor as you breathe out, you still feel as if your head is lengthening away, drawing towards the ceiling. Bend your knees directly
Dumb waiter
6 x
From Standing, open your arms out in front of you with palms open, elbows under shoulders, as if carrying a just-cleaned bridle. Your elbows are by your sides, but not forced or bracing. Stabilise, and as you breathe in and lengthen through your spine, open your arms out to the side, feeling the movement start and rotate from your shoulders, not your elbows. As you breathe out, return to the starting position.
Squats
8x
From Standing, breathe in and lengthen throughout the spine, stabilise, and almost brush your thighs with your open palms as your arms swing forwards and upwards to shoulder height, simultaneously bending your knees. Be careful not to stick your bottom out too far, but keep your torso lengthened. As you breathe out, press your feet squarely and evenly into the floor as you straighten your legs and return your arms to the starting position.
Waist twist
6x
From Standing, cross your arms in front of you, ensuring your elbows are below your shoulders. (If you hold the arms too high, it increases tension Around your neck) your neck.) Breathe in as you lengthen your back and stretch your waist upwards, imagining the spine is a bungee then, as you breathe out, twist the upper body, head and neck around to one side. Ensure that your pelvis remains still, squarely facing forwards. Breathe out as your upper body comes back to the starting position, and then prepare to twist around to the opposite side.
Side reach
6x
From Standing, move the toes out, then the heels, then the toes again, until you are standing with legs slightly wider than hip-width. Breathe in as you lengthen your spine upwards and your arm up above your head, stretching your fingers up towards the ceiling or sky, then reach the arm over your head and towards the opposite side of the room or arena, being careful not to fall forwards or back. Your hips should remain still and level, not pushed out or dropping to the side. Enjoy the stretch along the side of your ribcage as you breathe in. Then return on the next out-breath and prepare to bend to the other side.
Standing on one leg
6x
Stand with your pelvis in neutral and legs together, lengthening out from your spine. Breathe in to prepare and stabilise and, as you breathe out,transfer your weight gradually onto one leg as you peel the heel then the toe of your opposite foot off the floor, until you are standing on one leg. Ensure your pelvis is level and not hitched up on one side. Breathe in to lengthen up and feel the tiny stabilising muscles working to keep you upright and level. As you breathe out, carefully replace the foot so as not to disturb your balance – toe first, followed by heel.
Roll down to plank to push up
3x
From Standing hip-width apart and parallel, breathe in as you lengthen up and stabilise, then on your out-breath roll down vertebra by vertebra until your head and arms are hanging loosely
As you breathe in, walk your hands along the floor in front of you until your body is lengthened, hovering above the floor in a plank position, with only your hands and toes in contact with the floor. Your arms should be in a push-up position, elbows underneath shoulders. Engage the abdominals and do three push-ups.Then start to walk the hands back towards your feet; feel the stretch in your hamstrings as you push back into your heels and come into a pyramid position, with hands and feet on the floor, bottom towards the ceiling. Keep walking the hands back until just your feet are in contact with the floor. Breathe out and re-stack the body, bone by bone, until you are back in the starting position.
Yes neck tuck and rolls
6x
From Relaxation Position, breathe out and gently lengthen along the back of the neck before nodding the chin forward, as if nodding approval, taking care not to force the chin onto the chest. As you breathe in, gently reverse the movement, reaching back with the chin and quietly shortening the back of the neck whilst lengthening along the front of your neck. Repeat six times before moving onto the No Rolls.
No neck rolls
6x
With your head and neck back in neutral, with your focus and face looking up squarely towards the ceiling, start your No Rolls. Breathe out as you roll your head to one side, breathing in to come back to centre, then repeat it to the other side. Do six repetitions, and with each roll or tuck, try to release and relax a little more through the neck.
Back stroke swimming
6x
From Relaxation Position, lengthen your body from the top of your head to the tips of your toes as you breathe in wide and deep to the sides of the ribcage. As you breathe out, stabilise your centre before sliding one leg along the mat until it is straight along the floor, at the same time lifting your opposite arm, palms either facing the mat or towards your side/trouser seams (whichever is more comfortable), in a backstroke movement.Your hand should hover a hand’s width or more off the mat behind you – too far towards the floor and you will feel your ribcage lift and your back arch. Breathe in to lengthen and then return both arm and leg to starting
Point flex ankle rolls
From Relaxation Position, stabilise as your knee folds one leg up from your hip. To help avoid any tension or gripping in the hip flexor muscles, you can hold behind the back of the thigh. Starting with point and flex, softly point the toes away from you, then flex the foot by pressing through the heel as you then point your toes towards your nose, trying to work through your full range of movement in the ankle joint, but being careful inwards sickle-fashion and the toes curling.
Ankle circles
Following point and flex, with legs in the same position, gently circle your foot around six times one way, initiating the movement in the ankle joint. Then repeat the circles the other way, taking care not to curl the toes. If you feel any difficulty or resistance in your ankle when circling your feet, try to work gently on that area to free it up.
Shoulder drops
12x
From Relaxation Position, stretch both arms up, shoulder width apart, palms facing each other, fingertips towards the ceiling.As you breathe in, lengthen one arm up further towards the ceiling, lifting the arm up and stretching out of the shoulder socket.
Tree hugging
12x
From Relaxation Position, stretch both arms up, shoulder width apart, fingertips towards each other, with elbows slightly bent, as if you are hugging a tree.Stabilise through your centre and, as you breathe in, move your arms out to your sides, keeping the elbows slightly bent, hovering a hand’s breadth off the mat. Then, as you breathe out, bring your fingertips back together, keeping the ‘tree hugging’ shape.
