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Pilates > Pre-Pilates Movements > Flashcards

Pre-Pilates Movements Flashcards

1
Q

What’s important in dead bug

A

Moving the legs without moving the torso

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2
Q

Movement benefits from dead bugs

A

Improved hip disassociation for movements like sit to stand.
Improved torso control.

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3
Q

Precautions of dead bugs and their modifications

A

Late stage pregnancy - prop torso up on cushions or wedge

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4
Q

Contraindications of dead bugs

A

None

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5
Q

Regressions for dead bugs

A

Use spring assistance on trapeze table.
Limit range of motion.

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6
Q

Progressions for dead bugs

A

Lengthen legs.
Reverse breathing pattern.
Add arm movements.
Perform on foam roller.
Lift one leg then other leg to tabletop, lower first leg then second leg to starting position.

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7
Q

Related exercises to dead bugs

A

Femur arcs, single leg stretch, double leg stretch, leg circles, 100

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8
Q

What’s important with femur arcs

A

Moving the legs without moving the torso

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9
Q

Movement benefits of femur arcs

A

Improved hip disassociation for movements like sit to stand.
Improved torso control

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10
Q

Precautions of femur arcs and their modifications

A

Late stage pregnancy - prop torso up in cushions or wedge, only perform dead bug

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11
Q

Contraindications of femur arcs

A

None

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12
Q

Related exercises to femur arcs

A

Dead bug, single leg stretch, double leg stretch, leg circles, 100

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13
Q

What’s important in bent knee opening

A

Move the leg without moving the torso

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14
Q

Movement benefits of bent knee opening

A

Improved hip disassociation.
Improved torso control.

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15
Q

Precautions of bent knee opening and their modifications

A

Late stage pregnancy - prop torso up on cushion or wedge

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16
Q

Contraindications of bent knee opening

A

None

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17
Q

Regressions for bent knee opening

A

Allow pelvis and spine to move with the leg.
Limit range of motion.

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18
Q

Progressions for bent knee opening

A

Lift legs to perform in table top.
Perform on foam roller.

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19
Q

Related exercises to bent knee opening

A

Leg circles (movement of the legs only, not the pelvis), femur arcs

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20
Q

What’s important in arm arcs

A

Use cushion under head to improve torso alignment

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21
Q

Movement benefits of arm arcs

A

Improved shoulder mobility.
Improved postural awareness.

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22
Q

Precautions of arm arcs and their modifications

A

Late stage pregnancy - prop in cushion or wedge.
Shoulder injury or impingement - limit ROM below 90°, move without pain, ensure proper shoulder alignment and rhythm

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23
Q

Contraindications of arm arcs

A

None

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24
Q

Regressions for arm arcs

A

Small range of motion.
Perform side lying with spring support.

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25
Q

Progression for arm arcs

A

Perform on foam roller

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26
Q

Related exercises to arm arcs

A

Double leg stretch, swimming

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27
Q

What’s important in pelvic clock

A

Movement without gripping the glutes, abdominals, thighs.
Maintain the thighs centred.

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28
Q

Movement benefits of the pelvic clock

A

Improved spinal and pelvic mobility.
Decreased muscle guarding.
Improved body awareness.

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29
Q

Precautions of pelvic clock and their modifications

A

Late stage pregnancy - prop in cushions or wedge.
Extension or flexing sensitivity - limit range of motion

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30
Q

Contraindications of pelvic clock

A

None

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31
Q

Regressions for pelvic clock

A

Limit movement to one axis

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32
Q

Progressions for pelvic clock

A

Perform movements on each diagonal e.g. 1-7, 2-8, 10-4, 11-5

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33
Q

Related exercises to pelvic clock

A

Bridging, side to side, corkscrew

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34
Q

Movement benefits of bridging

A

Improved spinal and rib mobility.
Improved hamstring strength.
Improved hip flexor length.

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35
Q

Precautions of bridging and their modifications

A

Osteoporosis - encourage axial length.
Flexion sensitivity - limit lumbar flexion.
Extension sensitivity - lengthen through sacrum to maintain lumbar spine length.
Late stage pregnancy - keep number of repetitions low, minimizing time in supine, watch for excessive lumbar extension.
Inversion precautions - (hypertension, glaucoma, reflux)

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36
Q

Contraindications of bridging

A

None

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37
Q

Regressions for bridging

A

Put feet on a box or higher surface

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38
Q

Progressions of bridging

A

Add marching in the bridge position; perform on a foam roller, with feet on foam roller, legs on a ball

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39
Q

Related exercises to bridging

A

Roll down, roll over, leg pull

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40
Q

What important in the chest lift

A

Carrying weight of the lower head in hands.
Maintaining contact of the lower ribs with the mat.
Ability to inhale and exhale without losing control of the abdominal wall.
Maintain desired lumbar/pelvic position.

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41
Q

Movement benefits from chest lift

A

Increased abdominal strength.
Improved thoracic and rib mobility into flexion.

42
Q

Precautions with the chest lift and their modifications

A

Cervical pain - maintain hands behind the head, improve thoracic mobility

43
Q

Contraindications of the chest lift

A

Osteoporosis, late stage pregnancy

44
Q

Regressions for the chest lift

A

R - start on wedge
R - exhale when moving the arms
R - Allow the lumbar spine to lengthen into flexion

45
Q

Progressions for the chest lift

A

P - Increase number of arm arcs
P - maintain lumbar spine and pelvis in neutral

46
Q

Related exercises for the chest lift

A

All roll up exercises, Double leg stretch, 100

47
Q

What’s important in the assisted roll up

A

Press the legs into the hands to assist in rolling up.
Avoid lifting the feet from the floor too soon, let the legs follow the body.
The pelvis should move between vertical and horizontal.

48
Q

Movement benefits from the assisted roll up

A

Improved spinal mobility and abdominal strength.
Improved hip flexor length.

49
Q

Precautions of the assisted roll up and their modifications

A

Rigid thorax - use assisted variation or springs on trapeze.
Pregnancy - use assisted variation only mobilising the spine into partial roll back with arm assistance.
Chronic disc pathology - use assistance as needed

50
Q

Contraindications with assisted roll up

A

Acute disc pathology, acute cervical pathology, osteoporosis

51
Q

Regressions and progressions for the assisted roll up

A

R - use springs
P - let go of legs

52
Q

Related exercises

A

Roll up, spine stretch, saw, 100, roll over, standing roll down

53
Q

What’s important in quadruped

A

Align shoulders over heels of hands, hips over knees.
Hands are active.
Spine is elongated into neutral alignment.

54
Q

Movement benefits of quadruped

A

Improved spinal alignment in neutral.
Improved shoulder and upper extremity strength.
Improved hip and shoulder mobility.
Improved balance and awareness.

55
Q

Precautions of quadruped and their modifications

A

Arms/hand uncomfortable in weight bearing - places forearms on box.
Knee discomfort - pad as needed.
Decreased shoulder ROM - move in comfortable range.
Very poor balance - move one limb at a time: leave fingers or toes on mat

56
Q

Contraindications with quadruped

A

Unable to weight bear through upper or lower extremities

57
Q

Regressions for quadruped

A

Move one limb at a time.
Keep fingers/toes on mat.

58
Q

Progressions for quadruped

A

Move same arm and leg.
Hold arm and leg up to challenge endurance and balance.
Move arm and leg to challenge endurance and balance.

59
Q

Related exercises to quadruped

A

Dead bug, supine arm arcs, single leg stretch, double leg stretch, leg pull front

60
Q

What’s important with prone press up

A

Maintain the lowest ribs on the mat.
The purpose is to articulate the upper thoracic spine, not lift the rib cage away from the mat.

61
Q

Movement benefits to the prone press up

A

Improved thoracic and rib mobility into extension.
Improved anterior chest and shoulder width.
Improved posture.
Ability to accurately activate the abdominal wall during spinal extension.

62
Q

Precautions of prone press up and their modifications

A

Shoulder injury - change the hand and arm position to comfort.
Chronic stenosis - bias the lumbar area into length/flexion, use a bolster under the belly.
Osteoporosis - use padding for the lower ribs.

63
Q

Contraindications with prone press up

A

Pregnancy, acute stenosis, acute facet syndrome

64
Q

Regressions and progressions for prone press up

A

R - limit ROM
P - lift hands from floor, stretch arms along the torso and legs, out to the side or overhead while in extension

65
Q

Related exercises to the prone press up

A

Swan, single/double leg kick

66
Q

What’s important in dart

A

Maintain the lowest ribs on the mat.
Reach long through the arms.
Maintain the pelvis, legs and tops of feet on the mat.
Front of the shoulders rolled open and back.

67
Q

Movement benefits in dart

A

Improved thoracic extensor strength.
Improved shoulder mobility and arm strength.
Improved posture.

68
Q

Precautions of dart and their modifications

A

Shoulder injury - change the hand and arm position to comfort.
Chronic stenosis - bias the lumbar area into length/flexion, use a bolster under the belly.
Osteoporosis - use padding for lower ribs

69
Q

Contraindications with dart

A

Pregnancy, acute stenosis, acute facet syndrome

70
Q

Regressions and progressions for dart

A

R - limit arm lift
R - do fewer repetitions of arm lift
P - elevate the legs (without increasing lumbar extension)
P - pump arms faster for prone 100s

71
Q

Related exercises to dart

A

Swan, single/double leg kick

72
Q

What’s important with pre-swimming

A

This version of swimming is more challenging that regular swimming for those with limited shoulder flexion

73
Q

Movement benefits of pre-swimming

A

Improved thoracic and hip extensor strength.
Improved core control in prone position.
Improved shoulder mobility and strength.
Improved posture.

74
Q

Precautions of pre-swimming and their modifications

A

Shoulder injury, lack of shoulder flexion, chronic stenosis - low on box or mats so the arm is lower than the torso, move thoracic spine into extension, perform arm arcs supine or in bridge.
Chronic stenosis - bias the lumbar area into length/flexion, use a bolster under the belly.
Poor breathing mechanics - do fewer repetitions.

75
Q

Contraindications of pre-swimming

A

Pregnancy, acute stenosis, acute shoulder pathology, poor breathing mechanics

76
Q

Regressions for pre-swimming

A

Limit arm lift/bend arm, widen arms to V.
Do fewer repetitions of arm lift.
Prop body up so arms are lower than torso.

77
Q

Progressions for pre-swimming

A

Elevate the legs (without increasing lumbar extension).
Increase tempo of arm/leg lift.

78
Q

Related exercises to pre-swimming

A

Swan, dart, single/double leg kick

79
Q

What’s important in prone heel beats

A

Maintain neutral torso alignment when lifting the legs.

80
Q

Movement benefits of prone heel beats

A

Improved hip extensor/adductor strength.
Improved core control in prone position.
Improved posture.

81
Q

Precautions with prone heel beats and their modifications

A

Chronic stenosis - bias the lumbar area into length/flexion, use a bolster under the belly.
Poor breathing mechanics - perform fewer repetitions.

82
Q

Contraindications of prone heel beats

A

Pregnancy, acute stenosis, poor breathing mechanics

83
Q

Regressions and progressions of prone heel beats

A

R - do fewer repetitions.
R - prop body up so legs are lower than torso.
P - elevate the legs (without increasing lumbar extension)
P - significantly increase or decrease tempo

84
Q

Related exercises to prone heel beats

A

Dart, single/double leg kick

85
Q

What’s important in book openings

A

Move the torso not just the arm, Open the front of the chest to the ceiling.

86
Q

Movement benefits of book openings

A

Improved spinal mobility into rotation.
Improved shoulder and outer hip mobility.
Improved posture.

87
Q

Precautions with book openings and their modifications

A

Limited shoulder ROM - cushion under moving arm when in rotation, prop head up, bend the elbow and place hand over sternum.
Stenosis - as tolerated, bias the lumbar spine into lengthened flexion.
Disc pathology - limit ROM.
Osteoporosis - Avoid end of range spinal rotation.

88
Q

Contraindications of book openings

A

None

89
Q

Regressions and progressions of book openings

A

R - Roll onto pillows to limit ROM
P - Extend top leg while in stretch
P - Circle arm around the body

90
Q

Related exercises to book openings

A

Spine twist, Side to side, Saw, corkscrew

91
Q

What’s important in side to side

A

Segmental movement of the spine and ribs into rotation.
Maintain both scapulae on the mat as able.
Keep the knees together, avoid one leg sliding forward or back

92
Q

Movement benefits of side to side

A

Improved trunk strength,
Improved spinal and rib mobility,
Improved shoulder and hip mobility,
Improved posture.

93
Q

Precautions of side to side and their modifications

A

Osteoporosis - Avoid end-of-range spine rotation and forced stretch into rotation.
Late stage pregnancy - Prop torso up on cushions or wedge, or perform with feet supported.

94
Q

Contraindications of side to side

A

None

95
Q

Regressions and progressions of side to side

A

R - Keep feet on the floor
R - Reduce range of motion
P - Extend one or both legs

96
Q

Related exercises of side to side

A

Spine twist, book openings, corkscrew

97
Q

What’s important in side lying

A

Move the leg without moving the body.
You are challenging the torso in all three planes of movement.

98
Q

Movement benefits of side lying

A

Improved hip mobility and core control.
Improved posture.

99
Q

Precautions of side lying and their modifications

A

Lateral hip pain - add cushion under or around the greater trochanter.
Decreased torso control secondary to pregnancy or back pain - increase hip flexion.
Pregnancy - support belly with a cushion

100
Q

Contraindications of side lying

A

None

101
Q

Regressions and progressions of side lying

A

R - Move legs forward to increase base of support.
P - Remove top hand from floor.
P - Increase number of repetitions to challenge endurance.
P - Increase tempo
P - Lengthen one or both legs

102
Q

Related exercises to side lying

A

Side kick, leg circles, side lift, star

Pilates (10 decks)

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