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Week 4. Lessons > Starting phase > Flashcards

Starting phase Flashcards

0
Q

Pilates Squat

Aims

A
  • mobilise hip and knee joints

- encourage correct alignment of legs

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1
Q

Pilates Squat

Start Position

A
  • stand correctly
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2
Q

Pilates Squad

Movement

A

Inhale: bend knees and hips. Torso naturally tilts forwards
Exhale: Straighten to SP

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3
Q

Dumb Waiter

Aim

A

Mobilise shoulder joints

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4
Q

Dumb Waiter

Starting Position

A

Stand correctly
Elbows bent
Turn palms up

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5
Q

Dumb Waiter

Movement

A

I: rotate arms, hands away from midline
E: return

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6
Q

Which of your exercises start with I to prepare?

A

Hip Rolls
Spine curl
Curl up

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7
Q

Side Reach: Standing

Aims

A

To mobilise the spine

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8
Q

Side Reach: Standing

Starting position

A

Stand correctly

Feet slightly wider than hd

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9
Q

Side Reach: Standing

Movement

A

I: raise arm
E: nod head flex spine
I: maintain
E: return from centre

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10
Q

Which exercises have starting positions that are adapted?

A

Side reach
Hips rolls
Curl up

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11
Q

Spine Curl with RCC

Aims

A
  • mobilise spine
    Hip joints
    Shoulder girdle
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12
Q

Spine Curl with RCC

Sp

A

Relaxation p

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13
Q

Spine Curl with RCC

Movement

A

Inhale: prep
E: tilt pelvis, wheel up to shoulder blades
I: maintain spine, raise both hands RCC
E: maintain arms, wheel back from centre to neutral
I: return arms

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14
Q

Hip Rolls: Feet up

Aims

A

To mobilise the spine

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15
Q

Hip Rolls: Feet up

Sp

A
  • relaxation p
  • double knee fold
  • bend hips in shins parallel to floor
  • connect legs
  • softly point toes
  • arms out to side
16
Q

Hip Rolls: Feet up

Movement

A

I: prep
E: rotate pelvis to r. Lower left ribs peel off mat
I: maintain
E: return pelvis

17
Q

Curl ups

Aims

A

Mobilise c and t spine

18
Q

Curl ups

So

A

Relaxation p

Clasp both hands behind head, elbows in pv

19
Q

Curl ups

Movement

A

I: prep
E: lengthen back of neck, wheel up
I: maintain
E: return from centre

Week 4. Lessons (1 decks)

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