Pilates Mat2 Flashcards
Spine Twist purpose
Increase spinal rotation, core
Teaser purpose
Strengthen inner unit , abdominals
Strengthen hip flexors
Develop coordination an balance
Hip circles purpose
Str. Inner unit and abdominals
Str. hip flexors
Increase torso rotation
Improve scapular stability
Coordination and balance
Control torso and legs
Roll over pupose
Core strength and control
Increase flexibility, articulation spine
Learne to stabilize the shoulders
Modified corkscew purpose
Increase spinal rotation
core support and control
Mobilize the hips
Increase scapular stability
Neck pull purpose
Abdominal strength
Flexibility and articulation of the spine
Leg pull down purpose
Str. entire body: core, scapular stab. lumbopelvic stab
Stengthen hip ext- hamstrings
Leg pull up purpose
Str. entire body: core, scapular stab. lumbopelvic stab
Stengthen hip ext- hamstrings and gluteus max.
Increase shoulder range of motions
Jackknife purpose
Core strength and control
Flex and articulation spine
Learn how stab the shoulders
Kneeling side kicks purpose
Hips incl.the abductors, hip flexors, hip extensors
Strengthen the shoulder- latissimus dorsi, teres major,
rotator cuff and deltoid
Pelvic stability
Flexibility of the hamstrings and hip flexor
Improve balance
Seated twist purpose
Str, entire body
Str lateral torso- obligue abdominals, latissimus dorsi , quadratus lumborum
Str. shoulder girdle- latissiums dorsi, serratus anterior, rotator cuff
Impr. control, balance, coordination
Side bend twist purpose
Str. lateral tosro
Shoulder girdle - latissimus dorsi, serratus anterior rotator cuff
Control, balance, coordination
Side bend mermaid purpose
Str lateral torso- obligue abdominals, latissimus dorsi , quadratus lumborum
Shoulder girdle - latissimus dorsi, serratus anterior rotator cuff
Control, balance, coordination
Hundred preparation purpose
Warm up the body
Breath deeply and fully into the lungs
Abdominal strength
Teach how to lift the head
Hundred purpose
Warm up Breath deeply Abdominal strength Stability of the torso and lower back How lift the head
The roll up purpose
Abdominal strength
Flexi and articulation of the spine
Single leg circles purpose
Pelvic stability
Hips flexibility and mobility
Scapulat stability
Rolling like a ball purpose
Pelvic stability and control
Flexi and articulation of the spine
Coordination and balance
Scapular stability
Single leg stretch purpose
Pelvic stability and core control
Abdominal strength
Double leg stretch purpose
Pelvic stability and core control
Abdominal strength
Single straight leg stretch purpose
Pelvic stability and core control
Abdominal strength
stretching of hamstrings
Double straight leg stretch purpose
Abdominal strength
Str. hip flexors
Pelvic stability and core control
Spine stretch forward purpose
Sit tall up
Stretch the mid and upper back
Mobility of the shoulder blades
Pelvic stability
Spine stretch side purpose
To sit with core support
Stretch sides of the torso
Pelvic stability
Saw purpose
How to sit with support Rotation of the spine Stretch the mid and upper back Mobility of the shoulder girdle Pelvic stability
Open leg rocker purpose
Pelvic stability core control
Coordination and balance
Scapular stability
Swan purpose
Back extension
Strengthen back extensors- hamstrings and gluteals
Single leg kicks purpose
Str. serratus anterior
Str. hamstrigs
Stretch the quadriceps
Str. back extensors- hamstrings and gluteals
Scapulae stability
Axial elongation in extension- vzprimeni v extenci
Abdominal support in extention
Double leg kicks purpose
Str. back extensors- hamstrings and extensors
Stretch quadriceps
Stretch the chest and anterior shoulder
Swimming purpose
Str the back and hip extensors -erector spinae, hamstring , gluteus maximus
Pelvic stability
Side leg lift purpose
Str. hip abductors- gluteus ma, gluteus medius, gluteus min and tensor fascia lata.
Str. hip external rotators- gluteus max, piriformis and deep hip rotators
Str. lateral torso - latissimus dorsi, int. and ext. obliques and quadratus limborum
Stability of the torso and pelvis in side lying
Side leg circles big&small purpose
Str. hip abductors Str. hip external rotators Str. lateral torso Str. the hip extensors Str. the hip flexors Stability of the torso and pelvis in side lying
Side leg kicks purpose
Str. hip abductors Str. hip external rotators Str lateral torso Str. hip extensors Str. the hip flexors and knee extensors Stability of the torso and pelvis in side lying
Side leg bicycle purpose
Str. hip abductors Str. hip external rotators Str lateral torso Str. hip extensors- hamstrings Str. the hip flexors and knee extensors Stability of the torso and pelvis in side lying
Side leg bananas purpose
Str. hip abductors Str. hip adductors Str. hip external rotators Str lateral torso Stability of the torso and pelvis in side lying
Push ups purpose
Str. entire body- core, scapular stabilizers , lumbopelvic stabilizers
Upper body protocol
Glenohumeral stability and endurance
Scapular mobility and coordination
Scapular stability
Lower body training protocol
Optimum leg alignment
Balanced joint range of motions and muscle stregth
Agility, balance, coordination
Training shoulder principles
Glenohumeral stability
Balance between mobility and stability of scapular
Strength around joint
Coordination between torso and shoulder
Functional movement pattens of the upper body
Pushing
Pulling
Lifting
Ex. for strengthening abductors
Side series
Ex. for stretching adductors
Spine stretch- legs wide
Kneeling - side kicks
Exercises for Stretching hip extensors
Roll up Leg circles Single Staight leg stretch Spine stretch Saw Openleg rocker
Strengthening adductors
Side leg lift using botton leg
Hundred and roll up keeping legs together
Strengthening hip extensors
Bridging Swan Single leg kicks Double leg kicks Swimming
Stretching hip flexors
Bridging
Swan
Single leg kicks
Double leg kicks
Strengthening hip flexors
Hundred Leg circles Single and double leg stretch Single and double straight leg stretch Criss cross Teaser- advance
Exercises teaching lumbopelvic stability
Toe taps
Marching
Bridging
Opp. arm - legs
Prepilates lumbopelvic stability
Marching Toe taps Diagonal press Dead bug Bridge marching All four opp arm-leg reach
Prepilates ex. spinal mobility
Cat - cow, Tail wag Croll up Oblique croll ups Rockets Swan Seated side stretch Seated twist
Prepilates exercises on scapular mobility
Pinweel
Angels in the snow
Telescope
Prepilates inner unit
Pelvic clock Fingertip abdominals All four abdominals Flat back bridging Standing multifidi engagement Neutral squats
Prepilates protraction and retraction
Sternum drop
Recovery
Breath
Rest
Relaxation
Ex. for Stretching abductors
Leg circles
No with osteoporosis
Loaded spinal flexion No hundred or curls Loaded spinal rotation No oblique abdominals No rolling like a ball, no spine stretch side, forward hip circles, roll over
Ex movement
Spinal mobility
cat / cow, bridging roll up spine stretch forward saw roll over jackknife Seated twist Side bend mermaid
Ex. for osteoporosis
Standing Kneeling All four Plank Push ups Side leg series swan swimming Prone in every position
caution neck and shoulder
Rollover Corkscrew Swan, rocking Jack knife Neck pull Teaser, Boomerang Scissors Bicycle
Caution low back problems
Rolling like a ball
Swan
Open leg rocker
Hundreds
Ex movment
Scapular mobility , strength
pimwheel , telescope angels in the snow Sternum drop wall push ups single leg kicks plank push ups leg pull down back plank side plank
Ex movement- core , inner unit
Pelvic clock Marching Bridging Hundred Roll up Roll over jack knife Hip circles
Prepilates scapular stability
Sternum drops
Wall push ups
Planks
Ex build balance strength in the legs and hips
Squats, lunges
