Pilates for Core Strength

Pilates For Core Strength

Pilates For Core Strength A STEP-BY-STEP GUIDE IMPROVE CORE STRENGTH AND STABILITY 30-MINUTE WORKOUTS

Sandie Keane

1 851

GREENWICH EDITIONS

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This ed it ion publi shed in 2005 by Greenwi ch Edit ions The Chrysali s Building Bram ley Road, Lo ndon W 10 6SP An imprint of c hrYSal if soOkS Group pic

Prod uced by PRC Publishing The Chrysalis Buildin g Braml ey Road, Londo n W1 0 6SP An Imprint of ChrYSa lif soOkSGroup pic

© 2005 PRC Publ ish ing All ri g ht s reserved. No part of t his publ ication may be re produced, st o red in a retrieval system, or t ransm itted in any for m or by any means, e lectro nic, mechanical, photocopying, recording, or otherwise, without t he prio r w ritten permissio n of t he Pub lisher and co pyright ho lde rs . .r

ISBNQ86Z8'8 726 7 The exe rcise programmes desc ribed in t his boo k are based on well- esta bl is hed practices proven t o be effect ive for overall healt h and fitness, but they are not a sL\bstitut e fo r perso nalised advice from a q ualified practit io ne r. Always co nsult V;;it h a qua lified healt h care professional in matte rs re lating to your health before beginni ng thi s or any exercise programme. Thi s is especi ally im portant if you are pregnant or nursing, if you are elderly, or if you have any chrot:li~ ' o r recurri ng med ica l cond itio n. As w ith any exercise programme, if at-,any point durin g your worko ut you begin t o feel faint, dizzy, or have physical discomfort, yo u sho uld st o p immed iately and co nsult a physici an. The purpose of th is book is t o educate an d is so ld w ith t he underst andi ng t hat t he autho r and the pub lisher shall have neit her liabi lity nor res po nsibility for any injury caused o r alleged to be caused di rectly or indirectly by th e inform ation contai ned in t hi s book. Pri nted and bound in Ch ina

Contents

Introduct ion

6

30-Minute Routine for Lordotic Posture Types

36

30-Minute Routine for Kyphotic Posture Types

58

30-Minute Routine for Sway Back Posture Types

90

30-Minute Routine for Flat Backs

114

General Routine for Beginners

146

Extra Exe rci ses

152

Index

160

Introduction Acquiring balance and equilibrium in one's body takes a little time and effort, but with the understanding that "less is more," it is achievable. Pilates offers you a gentle but powerful approach to achieving your natural potential for optimal strength, flexibility, and stamina. It could be said that Pilates is unique in its delivery as it can be personalised for specific medical conditions and posture types. The Pilates method is a body conditioning exercise therapy, targeting the deep postural muscles to achieve core stability and strength with improved muscle balance. It involves the re-alignment of the spine to its optimum position with gentle stretching and strengthening movements. Pilates exercises are particularly recommended for those who suffer from chronic neck or back pain, postural problems, sports injuries, osteoporosis, arthritis, stress-related illnesses, M.E., and many other conditions. It is a safe, effective way of exercising, as you are encouraged to execute the moves slowly and within your own range of movement, so it falls within everyone's capabilities from the top athlete looking to enhance their performance and avoid

the risk of injury, to clients who have never exercise much before. Back pain is epidemic in America. It costs over $4 billion each year and, aside from the common cold, keeps more people away from work than any other single cause. Medical studies suggest that over 26 million people in the U.S.A. die each year due to lack physical activity. Diverse evidence from many cultures show that Sitting has been associated with: back pai fatigue, varicose veins, stress, problems with the diaphragm, circulation, digestion, and colonic probler.!O to name but a few. The answer lies in re-educating c body to move the way it was designed. Simply by using the body properly, "al.l,tonomous" sitting can be regained. Pilates can help to achieve this. Over the years the principles associated with Pila-:= have been tried and tested by a variety of professio and towards the end of the twentieth century it was acknowledged by the medical profession that Pilates based exercises were extremely beneficial in the correction of spinal alignment and for joint rehabilitation. It is now practised worldwide by osteopaths and physiotherapists. The medical prof will now, where appropriate, refer patients to a Pila'te5 practitioner so they can learn how to integrate it intheir daily life. This is because the principles can be incorporated when standing, sitting, lifting, an d performing household chores. It is more than an ex: programme, it is a lifestyle.

Joseph pjlates Joseph Pilates was born in 1880 in Germany. He = ~ sickly child, but born with a determination to ove his physical frailties. He studied many exercise n ,,'e r e.....-""" such as yoga, gymnastics, various other spo rts, e circus training. He subsequently became an accomplished skier, diver, gymnast, and boxer. Pra his techniques on himself and others he soon d an exercise philosophy which combined stren flexibility, and stamina. With his unique knowled<:; ~­ understanding of the body, the series of exercises -

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developed are still being practised today. There are many variations relating to the principles of Pilates ranging from those that he himself pioneered in the early 1900s to the contemporary approach that incorporates a modern understanding of fitness, anatomy, and biomechanics. The essential principles however have over the years been simplified, so that anybody of any age, aptitude, or fitness level can benefit. Pilates is more than a passing exercise trend. Many of our top sportsmen and athletes use Pilates regularly in their training regimes, but it is now increasingly popular with older clients, particularly those of retirement age. Postnatal women are encouraged to include these exercises after childbirth, when they are looking to re strengthen their abdominal muscles and restore body shape. It has of course attracted many celebrities who now swear by this method. Jennifer Aniston, Courtney Cox, Gwyneth Paltrow, Rod Stewart, Sarah Jessica Parker, Hugh Grant, and Uma Thurman, to name but a few, are among the stars who practise Pilates. Pilates, after many years of research, came to the conclusion that if we concentrated on moving slowly and effortlessly while maintaining correct alignment, the results were profound in the improvement of core strength, flexibility, posture, and balance. With these key components in place, the added benefits that presented themselves were that bone density remained steady, which helps to ward off increased risk of osteoporosis, and synovial fluid increased around the joints helping to fight against joint stiffness. It appears that the only side effects from Pilates, if executed correctly, are improved posture, inner strength, toned muscles, and relief from tension and stress.

Inspiration from the East Having studied the Eastern disciplines, Pilates incorporated the interaction of mind and body, placing great

emphasis on the way we breathe and how our breathing could aid or distort movement. Because your mind is required to engage with your body to perform the movements correctly, you experience a new awareness of muscle function and control. With the emphasis on breath and body awareness, the capacity in mental focus deepens to a degree where the psychological changes have been proven to be positive. With the popularity of Pilates growing, classes are on the increase. Since its commercial arrival in the late 1990s, it has revolutionised the exercise and fitness industry following years of high impact, go for the burn workouts. The overall appeal of a slower more sensible approach has been welcomed by many. A programme that you can look forward to, one that engages you and leaves you refreshed, alert, and with a feeling of physical and mental well-being. The demand however for qualified teachers has proved problematic. The concern turns to the fitness clubs where teachers are put through fast track courses to supply the demand from the public. Many of these courses unfortunately produce less than adequately qualified teachers, which poses a dilemma for the medical profession who refer patients to such classes for rehabilitation only to find that the level of the class exceeds the abilities of those attending. Competently trained and knowledgeable practitioners are an essential element in realising someone's potential. These practitioners have undergone many hours of training and with some many years of study, when you find one they are invaluable. There are many around now who have specialised in this field. The exercises in this book are safe for the beginner. Books and videos are exceptionally good for reference but they cannot take the place of learning one-on-one with a qualified teacher. Use the more advanced exercises with discretion and if in doubt look for advice from a qualified Pilates practitioner or consult your doctor. Some of the exercises may be unsuitable for your state of health and therefore need to be avoided. A postural analysis and medical questionnaire should be undertaken if you ever commence a group session.

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What Do You Achieve From Pilates? It is agreed by all organizations that the principles listed below all adhere to the Pilates method. When introducing these principles at the beginning it can be quite daunting so although they are integral to the practice many of them are achieved while working through the five basic principles detailed further on. Relaxation: This is very important wh en starting Pilates. Learning to relax and recognize areas of tension that need releasing. Concentration: It is the mind itself that builds the body and that all important connection between mind and body comes with concentration. Alignment: Proper alignment is the key to good posture. Learning to feel where every part of the body is at anyone time is explained and outlined in the five basic principles.

Breathing: Natural, conscious breathing patterns coordinated with movement helps to activate mus cles and keep you focused. Centering: Focusing on the muscles of the pelvic floor and deep abdominals develops a strong core an enables the rest of the body to function efficiently. action initiates from the center and flows outward to the extremities. Coordination: When combining two or three movements we go through the phases of learning. We start with the "cognitive stage/' proceed to the "motor stage/' before we reach the "automatic phase." This takes practice but achieves results. Fluidity: Pilates requires smooth, continuous movement, which is effortless but strong. Stamina: Endurance is built up slowly, which challenges strength and stability.

There are an number of mnemonics you can use to remember Pilates, in fact you can make up your own from this lise Posture, Precision, Poise, Personal, Proficient, Practical, Powerful, Profound Intense, Informative, Intelligent, Internal, Improvement Learning, Lengthening, Leisurely, Loosening, Litheness, Lasting, Longevity, Lifestyle Ability, Aptitude, Agility, Appreciation, Activity Accredited, Athletic, Awareness, Alignment Thorough, Thinking, Training, Total, True, Tone, Transverse Abdominus Efficient, Educational, Easy, Enjoyable, Equilibrium, Experience Established, Elongating, Everlasting, Elastic, Energy, Expanding Stability, Slow, Strength, Slender, Sequential, Suppleness Synchronisation, Stamina

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Self-Postural Analysis It is a good idea to take a look at your posture, which will help you when choosing a programme that will benefit you most. Follow these simple guidelines to check your own posture. If you can persuade someone to help you then it will make things easier but it can be done on your own. Whatever your posture may be at this present time, you need to understand the basic language used to help get into better alignment. No matter how fit you are, understanding the basic principles are the key to the profound results Pilates can offer. Setting up your position is the most important thing when learning the basics. There is really no point in learning an exercise if your posture is out of alignment before you begin. The exercises given in this book are shown at different levels. If you are unable to attend a class or get private tuition for a short time then please take care with the progressive exercises. The rule of thumb is, if you are struggling or tension is presenting itself then the level is too strong for you at that time. Remember less is more. You will need a full -length mirror and be able to see your shape so wear something tight fitting, such as a swimsuit. Stand in front of the mirror and adopt your normal stance. Imagine you are standing in the middle of a clock face facing 12 o'clock. Write down what you see on the self analysis sheet and come back to it in a couple of month's time to see how things have changed. Look at the analysis sheet that follows and see how you shape up.

An examp le of op '-= posture with the p --= runn ing through the_ of the body.

Date: Feet Standing in the middle of your imaginary clock face, look at your feet in the mirror. Where are they pointing? Draw their position on the clock.

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Knees Where are your knees pointing? • level • Left higher than right/ right higher than let: • Facing forwards • Left knee turned in / right knee turned in / both knees turned in 10

Hip bones Place your middle fin gers on th e bones at the fro nt of your body commonly known as your hip bones. Then look at your finge rs. Are th ey? • Level • Left fin ger higher tha n right/ right finger high er t ha n left In the picture (left) notice the ga p between her left arm and her body and the gap betwee n he r right arm a nd body. This indicates that th e hips a re not sitt ing leve l and t hat the ri ght side is slightly higher than the left. Look at the gaps that you have, they should be the same if you have good a li gnment. Rib cage

Place yo ur hands on your rib cage and find t he bottom of the ribs with one fin ge r. (They will be much lower tha n you think. ) Look at your fin gers in t he mirror. Are th ey? • Leve l? • Left side hi gher than right/ right side higher th a n left? Shoulders Look at your shoulders to see if t hey sit: • Level • Left side higher than right/ right side higher than left If you look at the picture (left) yo u will notice that on e shoulder sits high e r than the oth e r.

Here th e feet both point to around 12:05 on an imaginary clock and th e kn ees are noticeably turned in especially the left.

Head Where does yo ur head sit on your shoulders? • Centra lly • Tipped to the left/ right

If you have someone to help you, get your helper to view you from the side or ask them to take a photograph of you and place an imaginary plumb line through the body. The pictures ( below) show a kyphotic/flatback posture, typically characterised by rounded shoulders.

Where do your arms sit? • Centrally (middle finger down seam of your clothes at the side) • Forwards Is your upper back? • Flat • Rounded Is your lower back? • Flat • Over arching Are your knees? • Bent slightly forwards • Hyperextended (bent backwards) Back/front Ask your helper again to view you from both the front and back or take photographs as an accurate record of your posture. Is your head sitting on your shoulders? • Centrally • To the left/ right Are your shoulders? • Level • Left/ right higher

[ [

Are the creases in the back of your knees level? • Yes KyphoticJfl atback posture from the side.

• No

Kyphotic/flatback posture from t he fron t

Are your ankles?

Side Where does your head sit? • Centrally • Further forwards/back of the line

D D

What is your neck length? • Short • Long 12

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• Straight • Left/ right towards centre (dropped arches) Once you have completed your postural analys is you can then look to see what posture type you fal l into. We never fall into just one, it witt be a bit of a mixture but you will be able to put yourself into or-e or two easily.

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Pilates

IS

a Personal Thing

Everyone's posture is determined by their genetics, lifestyle, activity, and emotion s. If you look at a foetus in the womb the spine is one shape; we are born with a rou nded spine. Th e "s" shape develops during the early stages of our growth giving U5 our kyphotic and lordotic curves. These curves are important to maintain as they absorb impact when we walk, run, or jump. If these curves are not present then the shock waves travelling up from our feet would go straight to the head.

As we grow our muscles develop, supporting the skeleton as it moves. During childhood the number of movement patterns we performed throughout one day

was infinite. This allowed the body to be nourished co nstantly and consequently we could move in all kinds of ways without causing ourselves any damage. Unfortunately as we get older, o ur lifestyles and recreation become more sedentary and our movement patterns are reduced even though our bodies are capable of fl ex ibility. By the time we reach our 20s most of us have reduced our patterns to sitting, standi ng and lying only. This is down to our lifestyles inhibiting our natural movement patterns. The use of the car and labour saving devices limit our physical activity. In these cases the result is prolonged alteration of the natural curves of t he spine and stress will be pl aced on the joints causing eventual pain. This is commonly described as repetitive strain sy ndrom e. In an optimal posture the forc es of gravity should be

even ly distributed through the body with the muscles be ing at the ir optimal length and strength in orde r to support the skeleton effiCiently. If we had a n ideal posture, then our skeletal system would be supported by our deep postural stabilising muscles. We wo uld t hen have our movement muscles a ll working at their optimum stre ngth a nd flex ibility in order to move us effortlessly. If a ll of our muscles and joints were working in harmony we wou ld move, according to Joseph Pilates, "like the sound of a finely tuned orchestra." Every part playing efficiently and effective ly for the purpose it was intended. Wouldn't that be nice if we all had perfect posture? But our bodi es un dertake days, months, and years of stra in and abuse resu lt ing from our habits. When you first look at changing your posture then you have to look at what posture type you fall into. Un fortun ately we never fall into just one type of posture as one can be the caus e of another. You need to look generally at where you need to e ith er len gthen short muscles or strengthen weak ones in o rder to restore optimal alignment. If you spend your worki ng hours seated or standing then your movement patter ns will be directly affected due to sustained positions and repetitive movements. Therefore you r working environment plays a huge role in how you hold yourself. let us look at the four main posture types to give you an idea of which type you may fall into:

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Postu re Types LORDOTI C The lordotic posture is t he type you see in young gymnasts. It is also a posture seen in pregnant women and men wit h a beer belly due t o the extra weight being carried in front. If you look at the picture below, notice t hat the abdominals are lengthen ed and the lower back is tight, which pl aces excessive stress on t he lumbar discs, causing t he muscles to be over active. We often w rongly recruit the lumbar muscles w he n carrying o r lifting heavy o bjects, placing more stress than is already present. For example, w he n carryin g heavy s ho ppin g we s hould be recruiting th e shoulde r a nd core stabili se rs rath e r t hen re lying o n the lumbar exte nsors t o

s u ppo rt t he s pine. Th is is a co mmon t rait in t hose w ho are lo rdot ic, creating u nnecessary ~en s i o n in the lower back which causes stiffn ess a nd immobility in that area. This ca n prove diff icu lt t o correct initia lly. The excessive curve w hi ch is p rese nt in a lord oti c posture is t here because t he pe lvis is be in g held in an a nterior tilt wh e re t he hip bon es are fo rwards oft he p ubic bo ne. This position of the pe lvis a lso causes t he hip flexors t o s ho rte n a nd the ha mstrin gs to be le ngth e ned. Mo bility exe rcises will he lp co ns id erably in he lpin g t o co rrect t hese p roble ms but care needs to be taken in e xecuti ng mo vem ent in the lower back d ue to t he prob ab le st iffness. Th e s pin e needs to be e nco uraged to move slow ly and ge nt ly to avoid any fo rced error of move ment. Less is mo re.

Problems • Weak gluteals (buttocks) • O ver acti ve ha mstrings • Short hip fl exors • Weak a bdo mina ls Solutions • Strengt hen a bdo mina ls a nd gluteals (buttocks) • Increase segme ntal contro l of t he spin e to red uce lo rdos is and in crease mo bility • Length e n hip fl exo rs • St retch back exte nso rs

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Exercises • Supin e set posit io n • Pelv ic t ilts • Kn ee drops • Ha mst ring stretch • Sh o uld er bridge • Abdominal pre paratio n • Seated " c" curve • Seated spin e t wist • All fo urs: cat ped als, cat 's ta il • She ll stretch • Hip f lexor stretch • Arm fl oats • Mo nkey squat

KYPHOTIC Kyphosis is the posture that has the round-shouldered appearance. It is seen mainly in those who have sedentary jobs, such as office workers and those who sit all day at a computer or drive for a living. Sitting causes major postural imbalances in the spine and affects the length, strength, and stamina in certain muscles. For example, when your body is sitting in a chair all day the muscles that should be supporting you are actually inhibited. The buttocks, our biggest muscle in the body, can very often be our weakest. The leg muscles are also inhibited when sitting as they too are being supported but they are also being kept in a bent position for long periods which can cause the hamstrings in the back of the legs to shorten and the quads at the front of the legs to lengthen. All are inactive while sitting so have a tendency to be weak. We then have to accept that the muscles in the ankles and feet are not taking any weight all day so they too become weaker. Lastly the pOSition of the head is never at its optimal position when sitting especially at a computer when you're constantly looking down at the keyboard then up at the screen, the neck muscles work extremely hard to support the head which tends to poke forwards shortening the neck extensors at the back of the neck and lengthening the neck flexors which are at the front. Slumping is common when sitting and this is contributory to many digestive problems as well as muscular imbalances. When we slump the lumbar spine is forced out causing us to lose our natural lordosis. The result is a double imbalance of kyphosis and flatback. Kyphosis and flatback don 't always come together. A person can suffer with kyphosis but not sit all day, a nurse for example who is bending over regularly but also moving around could be subject to kyphosis from the bending but the other activities could cause a counter position in the spine causing lordosis. All these imbalances place excessive strain on the joints.

Problems

• Short/ tight pecs (chest muscle) • Lengthened trapezius muscle in the upper and middle fibres (causing round shoulders) • Weak abdominals • Weak gluteals (buttocks) • Tension in neck and shoulders Solution

• Stretch chest muscle • Strengthen postural fibres in middle and lower trapezius • Strengthen abdominals and gluteals (buttocks) • Lengthen neck extensors, strengthen neck fle xors Exercises

• • • • • • • • • • • • • • • •

Standing heel raises Arm floats Standing twist Shoulder squeeze Shoulder roll down All fours Shell stretch Breast stroke prep Gluteal squeeze Side lying open door Skull rock Hamstring stretch Shoulder bridge Double arm ci rcles Hip flexor stretch Monkey squat

Th is posture shows a double imbalance of kyp hosi s and flatback.

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SWAY BACK The sway back posture is often known as the lazy posture. It is commonly adopted by teenagers and those who stoop because they are conscious of their height. It is also the posture that most catwalk models adopt which becomes an occupational posture. The noticeable features of a sway back are sitting into the hip and favouring one leg when standing, allowing the abdominals to relax and lengthen. The head is usually held to one side rather than being central and the arms hang forwards . It gets the name lazy because those who have this

posture can sometimes very easily correct it by standing tall and distributing their weight evenly through the legs. If the posture is long standing then there are considerable differences in the strength on one side of the body to the other. By favouring one leg, the muscles on one side will be shortening while on the other side they will be lengthening. The abdominal tone in sway backs is lax so all of the abdominal family will need conditioning to help correct this posture. It is the only posture where the hip flexors are likely to be lengthened and in need of strengthening, whereas in all the other postures the hip flexors need to be,lengthened in order to release tension at the top of the legs.

Problems • Favours one leg when standing • Lengthened hip flexors • Tight hamstrings • Lengthened abs / obliques • Head slant Solutions • Strengthen all the abdominal group • Strengthen the hip flexors • Stretch the hamstrings • Re-align neck position

This posture shows th e typical features of sway back from the front and si de.

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Exercises • Standing set position • Heel raises • Single leg balance • Arm floats • All fours : eat's tail • Breast stroke prep • Prone squeeze • Shell stretch • Side lying open door • Skull rock • Single leg stretch • Obliques • Hamstring stretch • Shoulder bridge • Shoulder squeeze • Monkey squat

FLAT BAC K The flat back posture is just as it suggests-the back is flat, having lost the lordotic curve. It is seen in those who sit for prolonged periods especially if sitting in a slumped position, such as the coach potato or one who slumps in the office chair while making a telephone call. The muscles in the lumbar spine can become fixed quite quickly resulting in an inability to bend forwards or backwards freely. Due to this stiffness, mobility exercises need to be taken slowly

and gently to encourage the spine to move and to regain its natural curve. When a flat back posture is identified, the pelvis is in a posterior tilt where the hip bones sit behind the level of the pubic bone causing the lumbar spine to lengthen. Those with flat back problems will complain that they cannot get up and move well after sitting or sleeping but are ok once they have been up for a while. The flat back posture very often accompanies the kyphotic posture, so you may have identified your own posture falling into these t wo groups.

Proble ms • Spine is fixed • Lack of mobility, especially in extension • Gluteal inhibition (weak buttocks) Solutions • Strengthen gluteals and abdominals • Increase mobility and range of movement in area that is fi xed • Increase lordosis Exe rcises • Arm floats • Standing heel raises • Standing roll down from standing • Seated" cn curve • Hamstring stretch • Shoulder bridge • • • • • • • • •

Hip roll Abdominal preparation Side lying open door Swimming legs and arms Breast stroke prep Swan dive All fours, cat's tail Shell stretch Monkey squat

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I~••

Ctl

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The five basic principles of Pilates educate you in how to hold the spine correctly during movement and will help to correct any imbalances that have been identified in your postural analysis.

These five principles are listed below: 1 Lateral (thoracic) breathing 2 Neutral pelvis 3 Rib cage placement 4 Scapula placement 5 Neck alignment

Lateral (Thoracic) BreathingThe power of breath Breathing is one of our automatic functions that many take for granted and yet it is our primary source of energy. The way we breathe is mirrored in the way we live. Negative emotions can affect our breathing patterns and this has a knock on effect on our posture. You may have noticed when you are stressed or worried that your chest begins to tighten and your breath becomes shallow and faster increasing your heart rate. If we are calm the breathing and the heart rate is slower as we take the air deeper towards the abdomen using the diaphragm . Focusing on your breathing helps to increase the oxygen flow and rids us of the carbon dioxide in the blood. It increases our lung capacity and circulation. If our breathing is impeded then the flow of oxygen slows down allowing toxins to build gathering bacteria and causing congestion. Joseph Pilates realised the powerful connection between the mind and body and though we accept that the Eastern disciplines of yoga and t 'ai chi use this in their own practice and have done for thousands of years, it was quite profound for a westerner to address this at the beginning of the twentieth century for general exercise prescription . It is now becoming widely accepted that breathing exercises have profound results in improving our physiological and psychological well being.

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When the breath is calm, your moves are smooth and the body is relaxed and free of tension.

Mastering lateral breathing Lateral breathing in Pilates is probably the most difficult to master and you w ill hear people comment on this that they just can't get it right, but it is really quite easy if you allow your breath to become natural. Most of the moves follow the natural rhythm of the body so it becomes logical to breathe in if we want to extend the spine and to breathe out when the body wants to fle x. Take a deep breath in and see what your body does. You will lift up when you breathe in and when you breathe out you relax. As the principles of Pilates are on core stability we are using the deep lower abdomen muscles which prevent the breath from t ravelling down into the stomach. We are also concentrating on shoulder stability, which prevents the breath from staying high in the chest. So if it can 't go dow n and it can 't stay up, where does it go? It has to go out, laterally using the expansion of the rib cage. Should that area of the body be a little stiff then it can take some time for the intercostals to regain their elasticity so don 't despair if you find this part difficult to begin with, persevere and you will achieve results.

Place an exercise band or scarf around the rib cage as seen in th e picture and cross it over in front. Have it w ide across yo ur back so you can feel it. 2 As you take a fu ll breath in, take the breath into the band and feel it expand. The hands w ill com e closer together as th e band expands.

/

/

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3 As yo u breath e out pull t he band. You wi ll fee l the ribs cl ose down and your hands wi ll go further apart.

Opening up the ribs is essential for full and healthy breathing. Do this in front of the mirror and watch your shoulders. When you breathe in don 't allow the shoulders to rise up. Direct the breath into the rib cage and let th em expa nd like bellows.

--- - - \ - -

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Neutra l Pelvis Assessing the alignment of your pelvis used to be down to the expe rtise of a doctor or a gynaecologist. We are now able to assess this ou rselves. If you look at the d iagram below it shows the neutral position where the hip bones, A.5.1.5. (ante rior superior iliac spin e) and the pubic bone are in a pa rallel line to one another. This mea ns you w ill have a natural lordotic cu rve.

Poste rior Tilt or Kyphotic Posture

n-

Neutral Posture

\~~

(\'1'"

50 in orde r to maintain a healthy back it is impe rati ve that we try to restore neutral alignment.

~:f;~ i i i i "k·

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I:

i

Fi ndi ng a neutr al pe lv is This can be done in a number of ways, but here are t wo ways to find a ne utral pelvis.

~ If however the pelvis is in an anterior tilt (se e below) a nd the hip bones are forward of the pubic bone, this will increase the lordotic curve of the spine, placing pressure on the lumbar discs.

Fin d ing a ne utra l pe lv is In a stand in g po sit io n Stand with your feet parall e l and hip width apart. 2

Keep your knees soft, not bent or locked out.

3 Keep your hands placed at the waist on top of the hi p bo nes as if resting on to p of a bucket of water. Anterior Tilt or Lordotic Posture

4 Draw the shoulders down and keep t he upper body still and stable. S Tilt the "bucket" to pour the water o ut of the front. You wi ll feel yo ur back arch creating an increase in t he lordotic curve.

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6 Now ti lt the bucket back to pour the water o ut of the back so you now loosen the lordotic curve.

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7 Co nt inue w ith t his a few times to fee l t he movement. You may be surp ri sed at how small t he move is w he n you don't all ow the uppe r body to move. Sho ul ders stay still .

If the hip bones are sitting behind th e pubic bone in a posterior tilt (see top right), the curve is lost and this puts strain on the lumbar discs.

8 Brin g t he bucket to w here yo u consider level. This w ill be your neutral pelvis. 21

Findin g a neutral pelvis whe n ly in g do wn (su pine ) Li e with your feet parall e l. 2 Keep your knees bent in line wi th your hip bones.

3

3 Place the hee l of yo ur hands on you r hip bones, your fingers towards the pubic bone and th umbs towards the navel, forming the shape of a triangle.

In Pilates we are aiming all the time to isolate the area we are working. If we have tight or weak muscles anywhere then the body is very clever at cheating. It will recruit other muscles to assist, so by making the movement less we are ab le to focus on that area and determine whether we are cheating or not. It's ok to cheat as long as you know you're do ing it . Then you can start learning how not to. So ask yourself during this exercise: "Can I ro ll the marble forwards and back without moving my head or shoulders?" If the answer is "Yes," then you' re not cheating. If the answer is " No," make the move smaller until the answer becomes "Yes." You may be surprised at how little movement you have when not cheating.

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4 Place an im agi na ry marble into the trian gle and ro ll it t owards the fingers, arching t he bac k.

5

8 Bring your marb le to the centre of your triangle now. You should not be archi ng or imprinting. From the side, your hands should look level to the floor.

5 Now ro ll towards yo ur thumbs an d feel yo ur back press into th e mat. This is call ed im printing. 6 Continue through those two ranges of movement. 7 Notice how much movement is go ing on in the upper body. 22

Rib Cage Placement The ribs are ingeniously arranged to allow the movement required for breathing while also providing protection for the heart and lungs. When we breathe the ribs should move laterally like bellows which massages the internal organs. In fact with every breath the ribs should move freely in three ways, lifting, extending outwards, and rotating along its axis. Unfortunately more often than not when we breathe

the breath goes either down into the abdomen or it stays high in the chest raising the shoulders. If our ribs are stiff they will rise rather than expand causing the spine to extend. This in turn causes the pelvis to anteriorly tilt placing pressure on the lumbar discs. Correct placement of the rib cage is an essential contribution to the stability of the spine and therefore is a major player when it comes to correct alignment.

Rib cage placement w hil e standing Stand w ith yo ur feet hip wi dth apart. 2 Keep your knees soft and in line w ith your hip bones. 3 Your pelvis is in neutral.

9 Now sta nd upr ig ht and find a neutral pelvis. Find the gap between yo ur ribs and hips and stay there for the correct rib cage placement.

4 Place yo ur thumbs on your bottom rib. S Place your middle fin ger on your hip bone. 6 Draw your thumbs and ribs down towards your hips and fingers. (Your body w ill bend or fle x forwards.) 7 O pen the distance between your t humb s and fingers. (Your body will extend and th e back arch.)

If structurally your rib cage sits high, then you cannot change that but the fact your ribs sit high may be because you are slightly lordotic, as you are arching too much in your lower back. In this case as you work with these exercises, the back will start to re-align and the ribs will soften down.

8 Feel the movement com ing from t he rib cage.

Rib cage pl aceme nt w hen lying do w n (s upine ) 1 Li e on you r back with your kn ees bent. 2 Your feet are parallel in line wi th you r knees and in line with the hips. 3 Kee p your pelvis in neutral. 4 Pl ace yo ur han ds on your ribs, your fingers touching.

8

If you expand the distance between yo ur thumb an d finger, the back w ill arch away from th e floor and your ribs will fl are.

9 Bri ng yo urself back into a neutral pelvis position and j ust all ow the ribs to softe n down so the back is not over-arching nor imprinting.

S Imag ine you r ribs are like butterfly w ings. W hen you breathe in the wi ngs open and when you breat he out the w ings close. 6 If you find your bottom rib with your t humbs and your hip bones with your fingers, you w ill have a gap of about 4 inches (10cm). 7 Draw t he ri bs closer to t he hips so the thumbs come closer to the fingers and yo ur sho ulders wi ll wan t to lift off the fl oor. You are closing t he gap and the body is beginning to flex.

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Scapula Placement The shoulder blades (scapula) should ideally lie flat against the rib cage. They move quite freely upwards/downwards/outwards/ inwards and rotate and the muscles that are attached to them are key players in shoulder stabilisation. If you look at the numerous muscles listed below that directly effect the position of the scapula, you will appreciate the complexity of diagnosis when a problem in the shoulder occurs. Mid Fibres of Trapezius adduct and slightly elevate the scapula. Rhomboids also adduct the scapula. The Levator Scapulae works with the Trapezius to elevate and adduct. Serratus Anterior draws the scapula forwards to sit against the ribs. The Deltoids abducts the shoulder and is attached to the spine of the scapula. The Supraspinatus is attached to the spine too which helps the Deltoid in abducting the arm, also attached to the spine of the scapula. Teres Major adducts and medially rotates the Humerus. It is attached to the bottom edge of the scapula. Subscapularis originates inside the surface of the scapula. Teres Minor originates at the edge of the scapula and it laterally rotates the Humerus. Infraspinatus also laterally rotates the Humerus and it originates below the spine of the scapula. In the event of any of these muscles becoming tight, short, or lengthened the scapula will be displaced.

8 Visualise the sca pula moving down your back. Look in the mirror and see where the arms are. Press the middle finger into your leg gently. Now draw the shoulder blades together as tightly as possible and you will notice your fingers will shift around the leg. This shows you that the position and movement of the scapula affects the position of the arms. Draw the shoulder blades towards one another again but only slightly and release. Keeping your shoulder blades moving down your back helps with shoulder stability and corrects faulty movement patterns in the upper body.

A li gning the scapula Stand in fro nt of a mirror, feet hip width apart. 2 Keep yo ur knees soft in li ne with you r hip bones. 3 Kee p your pelvis in neutral. 4 Keep your arms by your side. S Shrug th e sh oulders up to the ears. 6 Draw sho ulde rs down and away from t he ears. 7 Repeat a coup le of times to focus on the shoulde r blades rat her t han the shoulders. Feel them move up in yo ur back whe n yo u shrug and move down when yo u release.

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Squeeze the shoulder blades together.

Neck Alignment The position of the head on top of the spine is extremely important. When correct the natural lordotic curve in the neck is present. The head weighs approximately 10-1Slb (Skg), so if it is not centrally placed, the distribution through the first few

vertebrae is doubled, sometimes tripled, causing overload and tension. Ideally the head should sit centrally on top of the atlas, the first vertebrae, so the load can be evenly distributed down the spine.

Aligning the neck Lie on your back with your knees bent. 2 Keep your feet in line with your knees and your knees in lin e with your hip bones.

1

3 Your pelvis is in neutral. 4 Your rib cage and scapula should be in correct alignment. S With your head resting on floor nod your chin towards your chest to create a double chin.

6 Slide your head back to look behind you. 7 Go through these two ranges of movement and stop where you fee l the centre is. Are you looking directly at the ceiling, or can you see more ceiling in front than behind or vice versa?

5

6

\

\

25

A lignin g the neck (con tinued )

Head too far back.

Head t oo high. S Use a towel or block unde r the head if yo u are loo king at more cei ling be hind than in front. 9 Thi nk of holding a small peach un der t he chin to keep the align ment.

r

10 Th ese learni ng procedures in ali gnment are exercises in their own right, so take your time to learn them.

Head in ali gn ment .

Change

15

Strange

When we start to change the body' s alignment it will feel strange, especially when learning the alignment exercises. The following exercise will demonstrate this: Fo ld your arms. 2 Unfo ld them . 3 No w fold them again the other way. How does it feel? Strange? Try this : 1 Clasp yo ur hands toget her interlacing the fin gers. Which thumb is on top? 1 Clasp yo ur hands together and place t he other t humb on top.

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Feel strange? That' s because the f irst position was habitual; it was a movement so familiar that you did it without thinking. When we come to try and change these patterns it will feel strange and awkward to begin with because they are non habitual. To create a new movement pattern you have to do it three to five thousand times before the brain accepts it and it becomes automatic. Learning the changes takes time. Pilates is not a quick fix to a new body. It is a lifestyle which means you have to give it time just as you did when you learnt to walk, to read, and to drive.

Abdominal Muscles and Core Stabil ity Our abdominal muscles are made up of four groups. The Rectus Abdominus, the External Obliques, the Internal Obliques, and the Transverse Abdominus (TA). Out of those muscles, the ones we focus on in Pilates are the deep stabilising muscles, which are the Transverse Abdominus and Internal Obliques. The Rectus Abdominus and External Obliques form the superficial muscles which sit on top.

abdominals will dome in a sit up and if the pelvic floor is not drawn up, we will bear down causing flatulence. To learn how to do abdominal hollowing follow the exercises listed below. This can take time to master so look at doing this on a daily basis to begin with before starting your programme.

Ab dom in al hollo w in g (sta ndin g) Stand with yo ur fe et hip width apart.

2 Keep your knees in line with the hip bones. Transverse Abdominus

3 Your rib cage is down, 4 Your shoulde r blades are movi ng down yo ur back.

5 Your neck is lengthened. External Obliques

6 Take hold of the waist band of yo ur shorts and pull them out in fro nt of you. 7 Pull you r abdom ina ls in as tight ly as yo u can, creati ng a big gap bet ween yo urse lf and yo ur short s. If yo u are pul ling in as tightly as possible then it will be at 100 percent.

The Rectus Abdominus when defined gives the appearance of a "six pack" and the External Obliques allow us to twist and turn. Although these two superficial muscles are engaged when we perform any abdominal activity, the emphasis is concentrated on strengthening the Transverse Abdominus and the Internal Obliques. These two muscles form part of our internal corset along with the Multifidus muscles which sit close to the spine and our pelvic floor muscles, which are at t he base of the torso and are explained in more detail a little further on. The Transverse Abdominus when engaged attracts fibres from the Multifidus, Internal Obliques, and pelvic floor to create an internal girdle, along with the movement of the diaphragm. These muscles when working optimally create a cylinder inside the body holding the orga ns and spine in place. This is known as abdominal hollowing. If these muscles are not engaged during certain movements then the

8 You will not be ab le to sustain this for very long so let it go. 9 Now pull in about 50 pe rcent. You are now in a position to pull in to 100 percent if required. Let it go. 10 Now pu ll in at 25 pe rce nt. You know the muscle is switched on. You also know yo u could pull it in to 50 or 100 percent if needed. Let it go, 11 Now pull in aga in to 25 percent and continue breath in g norma lly. Ch eck eve ry tim e yo u breathe out that you sti ll have 25 percent engaged.

Initially try to do this up to 5 breaths until it becomes easier. Try this when standing, sitting, lying on your front, and on your back as you will be asked to do this when you come to learn the exercises. This is referred to throughout the book as tensing or engaging the Transverse Abdominis muscle.

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The Pelvic Floor Muscles We all have pelvic floor muscles. They are attached to the inside of the pelvis and form a sling between the legs supporting our internal organs. If they were not there all our insides would fall out. The strength of these muscles are reduced in pregnancy and in very obese individuals. The tone of the muscle also reduces as we get older and gravity begins to take over, causing our internal organs to drop and rest on the muscles causing them to weaken . When the muscle is weak we experience incontinence when coughing, sneezing, or jumping. It is therefore important to regain control of the pelvic floor muscle and there is no age limit when this can be started. In Pilates we focus on this muscle while reeducating the other core stability muscles which form the internal corset.

Once you are familiar with these muscles you need to use them on a regular basis during the day. When sitting in the ca r, on your way to work, standing at the line in the supermarket, or just while you watch TV. Anywhere, anytime as it is ext remely important to our health and well being.

Pel v ic floor exercises

Imp orta nc e of w o r kin g

Learning how to use the pelvic floor again is an exercise in itself and should be performed as often as possible. Due to the fact it is an internal exercise, there should be no visible sign of you using it. To check the strength of your pelvic floor, next time you go to the bathroom, try and stop the flow of urine half way. The muscle you use to do this is the pelvic floor muscle. If you find this impossible you should consult your doctor to check the severity of the weakness, as it can lead towards prolapse and incontinence in both men and women and can be corrected quickly if acted upon. Try this exercise:

t he pel v ic f lo o r

Lie on your back with your knees bent. 2 Relax t he buttocks and·t he leg muscles. 3 Begi n to t ighte n t he muscle aro un d the back passage as if you wa nted to prevent flat ule nce. 4 Don't sq ueeze the buttocks when doin g thi s. 5 Try to t ake t his fee ling now towards t he front , the muscle yo u re ly on when you need to preven t passi ng ur ine and t he re is no bathroom fo r miles. 6 Try to hold this for a co uple of breaths and t hen re lax.

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The pel v ic elevato r Think of the pelvic floor muscle as an elevator inside the body. When you engage the muscle the elevator comes up to the first floor. Hold it for at least one breath before relaxing back to the ground floor. As it gets stronger it will feel as if it is coming up to the second floor. Try not to let it drop back down, release it slowly.

The exercise above helps us to work the pelvic floor slowly and with control-by doing th is we are increasing the fibres known as slow twitch. These fibres increase the stamina within the muscle and help to sustain its strength . As we get older we are fighting against gravity and our internal organs are not exempt, they rely on the pelvic floor and core stabilisers to keep them in place. If the muscle weakens the organs begin to drop and in severe cases cause prolapse and incontinence. The exercise above helps to strengthen the slow twitch fibres and assists in core strength. We also have fast t witch fibres which we rely on in cases of emergency. For example, when we cough, sneeze, slip, or jump, the fast t witch fibres switch on to prevent us from passing urine or wind involuntarily. Therefore they too need conditioning. To increase our fast t witch fibres we do the same kind of exercise as the pelvic elevator but quickly. Like a light switch, switching on, off, on, off. You pull up, release, pull up, release. Both these exercises can be done anywhere at any time.

The Ten Commandments of Set-up Positions When starting any of the exercises you need to be in correct alignment. It is pointless executing an exercise if the body is incorrectly placed. You need to go through the ten commandments listed below before you start an exercise in a new position. You will also find these instructions within the routines listed in the next section. This will become very automatic in time but it is important to follow the ten commandments every time you change position. Keep your feet apart in line with your knees. 2 Keep your knees in line with your hip bones. 3 Your pelvis should be in its neutral position.

You can sit on a block with your knees bent to make sure the spine is neutrally aligned.

4 Engage the Transverse Abdominus. 5 Your rib cage is soft and down. 6 Keep your shoulders away from your ears, arms by your side. (W hen on "all fours" keep your hands directly under your shoulders and when on your side keep your arms at shoulder level.) 7 Your shoulder blades are down. S Keep your chin in and neck long. 9 Breathe in to prepare. Breathe out to move. 10 Your pelvic floor is engaged. All these positions follow the ten commandments. These are your set positions before starting an exercise.

Alternatively you can cross your legs. Th e importance is that the spine is in its neutral position.

\

This is the fu ll, seated set position.

",

Standing set position.

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Side lying set 1 position.

Side lyi ng set 2 position .

Supine set position.

30

Prone set position.

All fours set position.

Some Alternatives to Help You Get In Line Depending on your posture type, there may be times when you will require either a towel or maybe a block under the head in order for it to be in correct alignment. Similarly you may need a towel under the hips or feet to make the position more comfortable and to get you into a good alignment.

When lying on your front, the lower back can be put into an over lordotic position and can cause pinching.

Placing a rolled up towel under t he hips can el iminate t his problem as it he lps to lengthen the lumbar spine.

If you have a knee problem, a towel can make this position more comfortable.

If you have inflex ibility in t he ankl es, a towel under the foot had be of great benefit and comfort.

When lying on your front it is important to have someth in g under your head to keep the neck and head in its correct alignment to the sho ul ders.

31

Placing t he head to o ne side is nice to re lease any tension but don't continue with the exercise. Use it for re lax ing only. The towel under the head shows the neck in good alignment.

Whereas the block under the head shows the head sitting too high and the neck is shortened which wi ll cause tension.

These three pictures show alignment in the neck when lying supine. One shows the neck tilted back wh ich indicates that someth ing is required under the head to lengthen the

32

neck. The picture showing the block under the head shows that th is correction is too high. Whereas the picture with the towel under the head shows good alignment.

Sitting upright without t e nsion can prove extremely difficult for most people . This will be due to a number of factors. • Poor abdom inal tone • Weak back muscles • Tight hamstrings and hip flexors • Kyphotic posture

Usin g a block or even sitting on a chair if necessary wi ll he lp to bring the back into a better position . Use a chair if needed for any of th e sitting exercises or, better stil l, use a stabil ity ball.

When sitting either have the legs crossed or bent out in front where you can place the hands under the th ighs to he lp lift you up.

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This is the autonomous sitting position.

Stretching in the shell stretch is great if you have no problems wit h your knees or hips. If you have d ifficulty in doing the shell stretch opt for hugging your knees into your chest.

The prone squeeze. Asks for heels together then hee ls apart. This is part of the exercise but when you're not using the legs choose either para ll el or pigeon toes for comfort.

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Before You Start You need to know before starting a new programme if it is suitable for you. If you have any concerns regarding your medical condition, you need to consult your doctor and ask advice. Although Pilates is ideal for those with conditions as mentioned earlier, it is just like any other exercise programme where there is a level of risk involved and certain conditions need extra care and attention. If you follow the guidelines and you are careful with the progressions then you will see great results. Take time to pre-read the basic principles and try

them one by one initially as they are exercises in their own right. The exercises themselves won't work as effectively if the five basic principles are not in place. Try to pick a time when you know you will not be disturbed. Maybe turn off your cell phone so you have no distractions. Ideally we want to work and learn in a peaceful environment where you can concentrate on what you're doing and more importantly what you're feeling. Pilates is an integration of mind and body and the more relaxed we can be the better the benefits will be.

Equipment Needed You don 't need a lot of equipment but having some basic essentials will make things easier for you. Firstly, you need enough space to be able to lie on your back and have room to outstretch your legs. You also need room to extend your arms over your head comfortably and out to the side without having any obstacles in your way. • A large bath towel or exercise mat to lie on. If using a towel fold it over so you have some cushioning to support the whole back. • A small towel to use under the head when needed. • A long scarf or exercise band.

• A small soft ball or cushion. • A yoga block or telephone directory to sit on. • Some peace and quiet. Take the phone off the hook and turn your mobile phone to silent. • Wear something comfortable so as not to restrict your movements as any tight clothing will be uncomfortable. • It is nice to have some background music playing. Choose something relaxing and avoid having any music with vocals or a hard beat. Quiet music playing does help relax both the mind and the body. Put aside a place for your equipment so it is handy each time you come to practise. If you put stuff away it is a great excuse not to do your routine but if its out it reminds you.There are a variety of exercises and a number of ways to perform them. All the exercises shown are at a beginners level. Some of the exercises are preparation exercises for others that require a little more skill. You should learn the beginners exercises first before attempting the intermediate ones. Even then use them with discretion according to your condition.

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30-Minute Routine For Lordotic Posture Types These exercises are excellent for those who are on their feet for prolonged periods of t ime, It is also beneficial for people who do gymnastics, dancing, or running,

Thi s routin e is as fo ll ows: • Supine set posit io n •

Pelvi c t ilt

•

Kn ee drop

•

Hamst rin g stretch

• Sh o ulder br idge • Ab prep • Seated" c" cU I've • Seated spine tw ist •

Ro ll dow n/ rol l up

•

Cat pedals

• Shell stretch • Cat 's t ail •

Hi p flexor stretch

•

Hip flexor stretch 2

• Arm fl oats •

Monkey squat

supine set position

Beginner Objective: To establish good alignment of the spine and to practise the Ten Commandments of Pilates.

Start Position • Supine set position.

r r

•

Feet apart in line with your knees.

•

Knees in lin e with your hip bones.

•

Pelvis in its neutral position.

• Transverse Abdo minus is sli ghtly tensed (or engaged). •

Rib cage soft and down.

• Shoulders away from the ears, arms by your si de. • Shoulder blades down and sli ghtly tensed (engaged). • Chin down, neck lon g.

~

•

Breathe in and breathe out.

•

Pelvic floor slightly tensed.

Alternative start position: Use a towel if needed.

Repetitions •

In itially 10 times, reducing as it becomes more automatic.

Technique Breathe in. 2 Breathe out to contract the abdominals and draw up the pelvic floor. 3 Breathe in. 4 Breathe out to relax.

Hints & Tips • Take your time to feel the muscles tensing.

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pelvic tilt

Beginner Objective: To increase mobility in the lumbar spine and t o strengthen the core stability muscles.

Start Position • Supine set position.

Technique Breathe in keeping the pelvis neutral. 2 Breathe o ut and tense (engage) the Transverse Abdom inus and pelvic floor. Tilt the pelvis to impri nt the spine. 3 Breathe in.

2

4 Breathe out to return to ne utral pelvis and relax.

Repetitions •

Repeat 10 times, reduc ing to 5 as it becomes automatic.

=

4

Hints & Tips • Keep neck alignment by maintaining the gap between chin and ch est. • Don't squeeze the buttocks.

knee drop

Beginner Objective: To strengthen core stabilisers by moving the legs and to mobilise the hip.

1 -

2

Start Position

Repetitions

• Supine position with feet together.

• 5 times with each leg.

•

Knees pointing straight up.

Technique

Hints & Tips

Breathe in. 2 Breathe out to engage the Transverse Abdominus and pelvic floor. Drop the right knee slowly out to the side. 3 Breathe in and hold the position. 4 Breathe out, moving the knee back up and relax. 5 Repeat with the other leg.

• Hips stay still and stable. • Supporting leg stays still and does not drop out at the same time as the moving leg. Imagine carrying a glass on the supporting knee while moving the other leg. • Place hands on the hip bones to detect movement or place in the triangle position to help keep hips still.

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hamstring stretch

Beginner Objective: To lengthen the hamstring and to develop core strength and trunk stability.

Start Position • Supine position with one leg extended. Place an exercise band or long scarf around the extended leg.

Technique Breathe in to prepare. 2 Breathe out to tense Transverse Abdominus and pelvic floor. Raise the leg slowly off the floor maintaining neutral alignment in the spine. 3 Continue to lift the leg towards a 90degree angle, but only lift as high as comfortable, without raising the bottom or tilting the pelvis. Breathe in for 3-5 breaths.

4

5 Breathe out and tense Transverse Abdominus and pelvic floor. Return leg to the floor and relax.

Repetition s • 3-5 times on each leg.

Hints & Tips • • • •

Keep the pelvis in its neutral position. Keep the buttocks on the floor. Shoulders relaxed. Chin tucked slightly to keep length in the back of the neck.

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2

sh ou ld e r br id ge

Intermediate Objectives: Seg mental contro l of the spin e to increase mobility. To deve lop core stre ngth a nd stre ngthen the gluteals (buttock s) and hamstrings. To stren gth e n trunk stab ilit y and lengthen the hip flexors.

1

2

4

5

Start Position

5 Breathe in and then breat he o ut to tense Transverse Abdominus and pel vic floor. Move back to th e floo r sequentially, ret urn ing the spine to neutra l.

• Supine set position . If you are using a block under the head for neck alignment, take it away for this exercise. If you are using a fold ed towel, leave it where it is.

Technique Breathe in to prepare. 2 Breathe out to tense th e Tran sverse Abdominus an d pelvic flo o r. Tilt the pelvis, as in the pelvic tilt, to im print the spine. 3 Breathe in.

4 Breathe out and tense Transverse Abdominus and pel vic floor. Squeeze the buttocks and lift off the flOO f, pee ling o ne verteb rae off at a time, lifting t owards the sho ulder blades.

Repetitions • Start with 5 and increase to 10.

Hints & Tips • It is a slow exercise so take as many breaths as you need but keep checking that the abdominals are hollowed and the pelvic floor tensed. As a rule, stop to take a breath in and continue on th e out breath. Check the weig ht distri buti on between your feet to see if you are favouring one side at any time. • O nly ever go up as high as is comfortab le. Don 't allow the ribs to flare as you get higher off t he floo r.

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abdominal preparation

Beginner Objective : To strengthen the Transverse Abdominus by maintaining abdominal hollowing while lifting the head. Also strengthens the core and shoulder stabilisers and the deep neck flexors. This is a good preparation exercise for all moves that require you to lift the head and shoulders off the floor.

Start Position • Supine set position.

Note: Here, you are asked to lift your head off the floor which requires strength in the neck flexors to keep correct ali gnme nt . If you are using a towe l under th e head for correct neck placement before you start, you may fi nd that by folding the towe l so it sits higher under the head or by using a block it will

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keep the head in better alignment, especially on the return of the head to the floor. This picture does show the head sitting too hi gh, but for the abdominal prep exercise it will he lp in assisting correct placement of the neck on the return. This wi ll help strengthen the neck flexo rs so eventually you won't need anything under the head at al l.

Technique

1

Breat he in to prepare. 2 Breathe out to engage Transverse Abdominus and pel vic floor. 3 Breathe in, dro p ch in sl ig htly t o ch est. 4 Breathe out t o slide t he ribs towards the hips and hands towards the ank les, lifting the head and shoulde rs, loo king t owards the knee s.

Modifications

• If yo u suffer with neck o r sho ulder problems do not lift the head off the floor. Contin ue wit h everything else - just om it th e lifting of th e head and sho ul ders.

4

Hints & Tips o

o

o o o

6

Don't raise the head and shoulders if the abdominals are doming. Use the modification if you have any neck or shoulder problems. Buttocks stay relaxed. Pelvis stays in neutral. Don 't fo rget the skull rock before lifting the head. 5 Breathe in to return. 6 Breathe out to release and relax.

Repetitions o

Start with 5 and build up to 10 as it can be very tiring on the neck muscles.

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seated" e" eurve

Beginner Objectives: To strengthen the abdominals and develop core strength. Helps to mobilise and strengthen the spinal muscles and the shoulder stabilisers while sitting.

1

If you are slumping then use a block.

44

Start Position • Seated set position. •

Legs crossed or knees bent and apart.

•

Knees in line with your hip bones un less they are crossed.

•

Pel vis in neutral position.

• Transverse Abdominus engaged. •

Technique Breathe in to prepare. 2 Breathe out to e ngage the Transverse Abdom in us and pelvic floor, t ilting the pelvis to create a "c" curve in the spine.

Repetitions • Start w ith 5 and build up to 10 as th is can be tiring on the hip fle xo rs and sp in al muscles.

3 Breathe in to lift and return to neutral spine.

Rib cage soft and down.

• Shoulders away from t he ears, ha nds resting on the knees. • Shoulder blades down and sli ght ly tensed. •

Chin down, neck long.

•

Breathe in and out.

•

Pelvic floor engaged.

Hints & Tips • Initiate t he movement from the pelvi s not the sho ulders. • The shoulders stay over the hips durin g the movement, as seen in the pictu re (ask so meone to check or watch yourse lf side on in th e mirror). Keep an imagin ary line from the sho ulder to side of hip when sitting upright and w hen in "c" curve.

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seated spine t w ist

Beginner Objective: To mobilise the spine in rotation while maintaining stability and strength. It also strengthens trunk stability and develops core strength .

1

Start Position •

Seated set position-use towel or block if required t o attain neutral spine.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus an d pelvic flo o r. Twist from the waist slowly to the right, turnin g head to the right too. 3 Breathe in to return to centre. 4 Add a "c" curve he re if the hip fle xors or back fe e l tired. 5 Breathing in, return to an upri g ht position. 6 Breathe out an d engage Transve rse Abdominus and pelvic floor. Turn to your left.

Repetitions • Start with a few to begin with and progress to 5 on each side.

7 Breat he in to ret urn to centre aga in (addin g a "c" curve if needed for re lease).

Hints & Tips • Very tiring in hip flexors and back muscles so include a "c" curve when at centre to release. • Don't lean back when rotating. • Keep arms low to assist in shoulder stability.

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roll do wn/ roll up

Intermediate Objectives: To strengthen abdominals and the spinal muscles during flexion and mobilise the spine segmentally. To strengthen all torso stabilisers and develop core strength.

1

Start Position

2

3

• Seated set position with knees in front.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor. Tilt the pelvis to create a "c" curve. 3,4, eJ 5 Continue to roll down segmentally towards the floor, keeping your feet down.

4

6

6 Breathe in to lengthen the legs away, taking the arms up and over the head, keeping the rib cage down. 7 Breathe in for skull rock and raise arms to the ceiling. 8 Slide the ribs towards the hip, lifting the head and shoulders and peeling the spine up off the floor one vertebrae at a time.

7

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roll down /ro ll up (continued)

9 Tilt the pelvis on the way up to get good segmental control.

9 ------

10 Breathe out as you roll up and stretch

towards the toes, sliding the shoulder blades back away from the ears, head between the arms-bend the knees if needed. 11 Breathe in to start rolling back.

10

50

12

12, 13, eJ 14 Breathe o ut and t ense Transverse Abdo m inus and pel vic flo or as you ro ll back dow n towards th e flo or. Fini shin g w ith the arms back over th e head, kee ping t he rib cage dow n.

Repetitions •

Do 10 re petit io ns. The "c" curve and the abdom ina l pre parat io ns are good pract ice for th is exercise.

13

14

Hints & Tips • Don 't use momentum to get up off the floor, use control and strength. • Maintain a bdominal hollow ing thro ughout the movement.

51

cat pedals

Beginner Objectives: To strengthen all trunk stabilise rs, focusing mainly on shoulder stability and develop core strength. To "bone load" (increase the density of the bones) the upper body, strengthen the spinal extensors, and develop balance and strength.

2

1

Start Position •

All fou rs set position.

•

Feet apart in line with your knees.

•

Knee s in line with yo ur hip bones.

•

Pe lvis in its neutral position.

• Transverse Abdom inus slightly tensed. •

Ri b cage soft a nd dow n.

• Shoulders away from the ea rs, hands directly under the shoulders. •

Ch in down, neck long.

•

Breath in g in and out.

•

Pelvic floor engaged.

Technique

3

Breathe in to prepare. 2 Breathe out to engage Transverse Abdom inus and pelvic floor. Raise the left han d off the floor, bending at the e lbow to avo id moving the shoulders. 3 Breathe in and replace the hand on the floor. 4 Breath e out, engage Transverse Abdominus and pelvic floor and raise t he ri g ht ha nd. S Breathe in to repl ace the hand again.

Repetitions • Start with 5 on each hand and progress to 10 before tak in g a rest in the she ll stretch. This can be very tir ing on the w rists.

Hints & Tips • Keep the spi ne sti ll and stable w hile raisi ng the hands. . • Don't take the weight back onto legs wh ile raising the hands. • There shou ld be no visib le movement anywhere ot her than the arms.

52

shell st re tc h

Beginner Objectives: To stretch and release back extensors.

Technique Breat he in and out wh ile in this position, keepi ng t he body re laxed. I""

U

t,

~

• If you have knee prob lems, roll onto your back or side and hug knees into chest.

eat ' s t aiI

Beginner Objectives : To strengthen all trunk stabilisers, focusing mainly on shoulder sta bility and to develop core strength and bone lo ad the upper body. It also strengt hens th e spinal ext ensors.

Technique

Repetitions

Get in all fou r set position .

• Start with 5 an d progress towa rds 10 before taki ng a rest in sh ell stretch.

2 Breat he in to prepare. 3 Breathe out to engage Transverse Abdomi nus and pelvic fl oor and t ilt t he pe lvis, tucking t he ta il under, keep ing t he upp er back stab le and sti ll.

1

4 Breat he in to brin g t he pel vis back into a neutral positio n.

Hints & Tips • Kee p the upper body still and sta bl e. • Movem ent is small. • Watch t he lower back doesn't sag whe n coming back into neutral.

53

hip fle xor stretch

Beginner Objectives : To lengthen the hip flexor muscle

Start Position

Repetitions

• Kneeling with one leg in front.

• 3 times on each leg.

Technique W ith one leg in front, knee bent at a 90degree angle and in line with the ank le. 2 Breathe in with pelvis and spine neutral. 3 En gage abdomi nals and pelvic floor. 4 Tuck ta il bone under until you feel mild tension at the front of the leg. S Hold stretch for 2-3 breaths and release.

54

Hints & Tips • Kee p angle in front leg so knee does not go over the toes. . • Weight is equally distributed between the legs. • Place the supporting knee sli ghtly back to increase stretch.

hip f lexor stretch 2

Beginner Objectives: Provides an alternative position for the hip flexor stretch if you are unable to kneel on the floor.

Start Position • Supine set position.

-

\

1

2

Technique Breat he in and bring one knee up towards the chest. 2 Breat he o ut to lengthen th e othe r leg away along the fl oor, keep ing th e ot her kn ee close to the chest. 3 Hold for 2-3 breaths and repeat on th e other side.

55

arm floats

Beginner Objectives: To strengthen shoulder stability and mobilise the shoulder joint.

Start Position

Technique Breathe in.

• Start in the standing set position. •

Your feet are apart in line with your knees.

• Your knees are in line with your hip bones. • Your pelvis is in a neutral position. •

Engage the Transverse Abdominus muscles.

• Your rib cage is soft and down.

2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles and raise your arms to shoulder height 3 Breathe in to lower the arms back down to your side.

Keep your shoulders away from your ears, arms by your side.

•

•

Keep your shoulder blades down and engaged.

1

•

Breathe in to prepare and breathe out to move.

•

Engage your pelvic floor.

56

• Your shoulders stay down while lifting the arms. • Your weight stays equally distributed between your feet. • Your rib cage stays down. • Your thumbs lead the way. Imagine helium balloons lifting the arms so they float up.

Repetitions

•

• Tuck your chin in to keep your neck long.

Hints & Tips

5-10 times.

2

monkey squat

Beginner Objectives: To develop good lifting skills, strengthening th e trunk stabilisers while bending.

Iillodificatiors • Keep your arms down so they fo llow the seam of the trousers as you bend .

2

1

• Take your arms beh ind your back to assist in keepi ng th e shou lders back.

Start Position

Repetitions

• Stand in th e standing set position .

• Start w ith 5 and prog ress t o 10.

Technique Breathe in . 2 Breath e out and engage the Transve rse Abdominus and pelvic floor muscl es and hin ge from th e hip, ta kin g th e bottom back and bending the knees. The arms lift to shoulder leve l, leadin g with the thumb s. 3 Breathe in to return to standing.

Hints & Tips • The spine stays neut ral. • Bend at the knees, not t he waist. • Keep the shoulde rs in line with hips.

57

30-Minute Routine For Kyphotic Posture Types These exercises focus on people who sit for prolonged periods during the day, for e xa mple office workers and drivers.

Thi s routine is as follows: • Standing heel raises •

Foot pedals

•

Arm floats

• Standin g tw ist • Shoulder squeeze •

Half rol l dow n

•

Full roll down

•

Cat pedals

• Side pocket • Shake hands • Toe pointing • All fours bala nce • Shell stretch •

Breast stroke preparation

•

Prone squeeze

• Side lying open door • Skull rock •

Hamstrin g stretch

•

Doub le arm circ les

• Shoulder bridge •

Hi p flexor stretch

•

Monkey sq uat

58

standing heel raises

Beginner Objectives : To stre ngthen the Glute us Me dius muscle and to help prevent the pelvis from shifting involuntar ily w hen wa lkin g o r cl imb ing stairs. To strengthen and mobilis e th e a nkles and to stre ngth e n the co re sta bilisers.

1

2

Start Position

Technique

• Stand with your feet apart in line with your knees in the standing set position. • Your knees are in li ne wit h your hip bones. • Your pelvis is in its neutral position . •

Engage the Transverse Abdom inus musc les.

•

Keep yo ur rib cage soft and down.

•

Keep yo ur shoulders away from your ears, arms by your side.

• Your shoulder blades are down . • Tuck your chin in and keep your neck long. •

Breathe in and breathe o ut .

•

Engage the pelvic floor muscles.

3

Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles. Raise one hee l

Hints & Tips • Don't shift your weight from one hip to the other. • Keep your weight distributio n even through the legs. Whe n yo u lift the hee l, the weight should just transfer into the ball ofthe foot. • It can get t iring on t he ank les. T he feet are always supported in shoes and the muscles rely on t hat support. W he n we come to work witho ut sup port, the ankles fat igue q uickly.

away from the floor. Breathe in to place the hee l dow n. 3 Breathe out and engage the Transverse Abdominus and pelvic floor muscles to ra ise the ot her hee l. Placing t he ha nds on the hip bones gives you some awareness of any movement that is happe ning in the pe lvis whil e changing from leg to the other. Your aim is to feel no movement in t he pelvis at all. 4 Breathe in rep lace the foot. S Breathe out to engage t he Transverse Abdominus and pelvic floor muscles, whi le you raise the other hee l.

Repetitions •

5-1 0 times.

59

foot pedals

Intermediate Objectives: To strengthen the ankles and develop mobility, strengthen the stability of the hips, and increase the strength of the Gluteal Medius muscle which helps to stabilise the pelvis.

Start Position

1

2

3

4

• Start in the standing set position.

Technique Breathe in to prepare. 2 Breathe out to engage the Transverse Abdominus and pelvic floor and raise the right heel off the floor. 3 Breathe in to engage the Tran sverse Abdom inus and pelvic floor and raise the left heel to balance. 4 Breathe out to lower the right foot and bend the left knee, keep ing the left heel up. Again this can be done with the arms by your side or for awareness keep the ha nds resting on the hip bones.

Repetitions • 5-10 t imes depending on the strength of the ankles

Hints & Tips • Try to move straight up and straight down rather than shifting from side to side. • Imagi ne you are between two planes of glass and you can only go up and down. • When the hands are resting on the hips, keep the shoulders relaxed and down.

60

arm floats

Beginner Objectives : To strengthen shoulder stability and to mobilise the shoulder joint.

1

2

Start Position I

• Start in the standing set position.

I

Technique Breathe in to prepare 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles. Stabilise the shoulders and raise the arms, leading with the thumbs to shoulder height. 3 Breathe in to return t he arms down by your side.

Repetitions • 5-10 times

Hints & Tips • Keep the shoulders down as your raise your arms. • Don 't lean back. • Don't allow the ribs to flare or rise when lifting the arms. • Keep the weight central in the feet and equally distributed. • Imagine you have helium balloons attached to the thumbs. Let t hem rise effortlessly.

61

standing twist

Beginner Objectives: To mobilise the thoracic spine during rotation while maintaining stability and length, strengthen trunk stability, and to develop core strength.

1

2

4

Start Position

4 Breathe out and engage the Transverse Abdominus and pelvic floor muscles, drawing the right elbow in towards the waist and rotating the body to the right, looking towards the right. Keep the hip bones facing forward.

• Start in the standing set position.

Technique Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles, while raising the arms to shoulder level. 3 Breathe in and hold the position.

62

Hints & Tips • Keep the hip bones facing forwards during the rotation. • Keep the shoulders down, maintaining a gap between the ear and shoulder. • Be careful not to take the head too far around. Keep it in line with the shoulders.

shoulder squeeze

Beginner Objectives: To strengthen the middle fibres of the Trapezius to encourage scapula retraction, helping to strengthen shoulder stability. To strengthen the external rotators which help to keep good upper body posture. To lengthen the chest muscles (shoulder protractors).

1

2

Start Position • Start in the standing set position.

3 Breathe in to re lax the shoulder blades a llowing the arms to re lax and hands face the body again.

Technique

Repetitions

Breathe in to prepare. 2 Breathe out and engage the Transverse Abdom inus and pelvic floor muscles. Squeeze the shoulder blades towards one another. The arms and hands will rotate as you do th is.

3

• 5- 10 times.

Hints & Tips • Initiate the movement from the shoulder blades, don 't just move the arms. • Keep the rib cage down during the squeeze. • Keep a good gap between the ears and shoulders.

half rol l down

Beginner Objectives : Segmental control of the spine. To strengthen the trunk stabilisers and increase strength of the shoulder stabilisers.

2

1

Start Position Start in the standing set position r • with yo ur back against a wall or doo r. r r Technique Breathe in to pre pare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles and drop your chin towards yo ur chest, keeping you r back against the wall.

3 Breathe in and hold the position. 4 Breathe out and check the Tran sverse Abdo minus and pelvic floor muscles are engaged and pee l yo ur sho ulders off the wa ll towards your shoulde r bl ades.

4

Hints & Tips • The roll down initially ne eds to be done against the wa ll to improve body awaren ess, especially if the upper body is over rounded. The idea of ro lling down may seem strange as it encourages the body into a forward fle xion position, which is exactly what we are trying to correct in a kyphotic posture. However, the emph as is is on the return from the roll down to the start position, which focuses our attention inst ead on strengthen ing the fibres that help us to stand up straight.

65

half roll down (continued)

5

7

5 You can progress moving furt he r down to your wa ist, if you have the fl exibi lity.

Repetitions

8

• 5- 10 times.

6 Breathe in and ho ld the position . 7 Breathe out and re-stack your spine back up to a full standi ng position. Initiate the movement by drawing your shoulder blades down your back. S Breathe in a nd prepa re to rol l down again.

66

Hints & Tips • Don 't allow t he buttocks to come off the wall wh en bending forwards. • Keep your knees soft. Remember the key part of the exercise is in the re-stacking.

full roll down

Intermediate Objectives: Segmental control of the spine. Functional movement to get from standing to t he floor safely.

1

2

4

5

3

Start Position •

Start in the standing set position .

Technique Breathe in to prepare.

2 Breathe out and engage the Transverse Abdom inus and pelvic floor muscles. Drop the chin towards the chest.

I

3 Begin to slowly roll down. 4 Soften the knees, keep the

6

7

Tran sverse Abdominus muscles e ngaged, and continue to breathe on the way down. Don 't hold t he breath. S Continue rol li ng down as far as you can comfortably go.

6 Bend the knees to get your chest to yo ur thi ghs, head to knees, and your hands to t he floor. 7

Bring yourself into the all fours set position.

cat pedals

Beginner Objectives: To strengthen all trunk stabilisers focusing mainly on shoulder stability. To develop core strength. To strengthen the spinal extensors and to encourage balance and strength.

1

Start Position • Start in the all fours set position, your feet apart in line with your knees. • Your knees are in line with your hip bones, your pelvis in its neutral position , •

Engage the Transverse Abdominus muscles.

• Your rib cage is soft and down. • Your shoulders are away from your ears and your hands in line w ith the shoulders. •

Keep your shoulder blades dow n and engaged.

• Tuck your chin in and keep your neck long.

68

•

Breathe in and breathe out.

•

Keep the pelvic floor engaged.

2,_ _ _ _ _ _

~

Technique 1 Breathe in to prepare, 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles. Raise one hand off t he floor bending at the e lbow to stop any movement occu rrin g in the shoulders. 3 Breathe in and place the hand back on the floor. 4 Breathe out and engage t he Transverse Abdomi nus and pelvic floor muscles and raise the other hand off the floor.

,3_ _ _ _ _ _ __

5 Breathe in to place the hand back on the floor.

Repetitions • 2-5 times each arm t hen return to floor to rest the wrists.

side pocket

Beginner Start Position

1

• Start in the all fours set position.

Technique Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles. Raise the e lbow past the waist, skimmin g the side of the body and placing the hand into an imaginary side pocket. 3 Breathe in and replace the hand on the floor.

Repetitions •

2-5 times each arm then return to floor to rest the wrists.

3

2

70

shake hands

Intermediate

1

Start Position • Start in the all fours set position.

Technique Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles. Lengthen one arm out in front, thumbs leading the way, and keeping the shoulders away from the ears. 3 Breathe in to return the hand to the floor.

Repetitions • 2-5 times each arm then return to floor to rest the wr ists.

3

71

toe pointing

Beginner Objectives: To strengthen all trunk stabilisers, focusing mainly on core strength and pelvic stability. To develop balance and strength.

Start Position

2

• The all fours set position.

Technique Breat he in to prepare. 2 Breat he out and engage t he Transve rse Abdominus and pe lvic floo r muscles. Length en one leg out behind, kee ping the toe on th e fl oor.

3 _ _ _ __

3 Breathe in t o ret urn th e kne e under hip. 4 Breathe out to engage Transverse Abdominus and pelvic flo or. Length en ot her leg out behind,

-=I

-:...c.::::..."'"""_""--_ _~_.

!!!:~:::€!~_

ke eping toe o n fl oor. 5 Breath e in to return kn ee under hip.

Repetitions • 2-5 tim es on each side then rest t he wri sts.

Modifications • The toe pointing exerc ise can be made more difficult by lifting the leg off the flo o r, instead of just pointing the toe . These are known as leg raises. • Start in the all four set position. • Breathe in to prepare. • Breathe out and engage the Transverse Abdominus and pelvic floor muscles. Stab ilise the shoulders and lengthen o ne leg out behind to toe point then raise the leg off the floor, mainta ining a neutral pelvis.

Hints & Tips • Lower back does not arch when liftin g leg off floor. • Don 't sink into the opposite hip.

72

• Breathe in to return the knee under the hip. • Breathe out and engage the Transverse Abdom inus and pelvic floor muscles. Stabi lise the shoulders and lengthen the other leg out behind, pointing the toe, the n raise t he leg off the floor maintaining a neutral pelvis . • Breathe in to return the knee under the hip. • Repeat 2-5 times on each side then rest the wr ists .

all fours balance

Intermediate

1

Start Position • The all fours set position.

Technique Breathe in to prepare. 2 Breathe out and e ngage the Transverse Abdominus and pelvic floor muscles. Stabilise the shoulders and stretch out an opposite arm to leg, maintaining a neutral pel vis. 2

3 Breath e in to return to the all fours position.

Repetitions •

3-5 ti mes alternating sides

3

Hints & Tips • Keep a full spinal alignment during t he movements. • Take a rest whenever needed, as it is tirin g on the wrist s. • Keep yo ur head up in align ment with the shoulders, as it tends to drop forward in this position.

73

shell stretch

Beginner Objective: To stretch and release the spinal muscles.

1

2

Start Position • Start in th e all fours set position .

Technique

Hints & Tips

1 Breathe into prepare.

•

2 Breathe out and engage the Transverse Abdominus an d pe lvi c floor muscles. Sit your buttocks back towards th e heels and stay for 3-5 breaths.

• If this causes problems in your knees, lie on your side and hug your knees in towards the chest or lie on your back and hug the knees into the chest. Either way yo u will release the back.

74

Use the shell stretch during th e all fours exercises at any time you need to relax the wrists.

breast stroke preparation

Beginner Objectives : To develop correct scapula stabilisation by strengthening the postural muscles in the upper back. To encourage thoracic extension. To lengthen the chest muscles and strengthen the deep neck flexors.

Modification • If yo u find it difficult to lie on your front or get a lot of tension in your neck, shou lders, or back, then the shoulder squeeze can be done instead of breast stroke preparation. The shoulder squeeze targets the same muscles (see page 64).

1

\

p

Start Position • Start in t he prone set position.

• Yo ur rib cage is soft and down. • Your shoulders are away from the ears and your arms by your side.

•

Kee p your feet apart in line with your knees.

• Your shoulder blades are dow n and engaged.

•

Keep yo ur knees in line with your hips.

• Tuck your chin in and keep the neck lon g.

• Your pelvis should be in its neutral position. •

Engage your Transverse Abdominus muscles.

•

Breat he in and breathe out.

•

Keep your pelvic floor muscles engaged.

75

breast stroke preparation (continued)

\

/

Te chnique Breathe in to prepare.

Repetitions • 5-10 t imes.

2 Breathe out and engage the Transverse Abdominus and pel vic floor muscles. Draw the shoulder blades down the back and let the breast bone lift off the floor. 3 Breath e in. 4 Breat he out to release back to the floo r.

Hints & Tips • Omit the lift of the breast bone if it causes too much tension in the neck, shoulders, or back. Just engage the shoulder blades, raising the arms off the floor to sit at the side of the body and then release them again. • Don 't be tempted to just raise the head, initiate the movement from the shoulder blades. • Keep the buttocks and legs relaxed throughout. If the buttocks do not relax, try doing the exercise with the feet in a pigeon toe position.

Modifications • Pigeon toes can help to disengage activity in the gluteal s an d legs. • If you experience pinch ing in the lower back t ry placi ng a towel under the hips. • Add a sh ell stretch here if yo u fee l a need to stretch t he back out .

I

prone squeeze

Beginner Objectives: To strengthen the gluteal muscles (buttocks) and hamstrings. To strengthen core stability. To develop hip mobility.

Start Position • Start in the prone position with yo ur feet turned in (pigeon toes), hands resting under the forehead, an d shoulders stab le.

Technique Breathe in to prepare.

-----------

---,

2 Place a soft bailor cushion betwee n th e top of t he legs. 3 Breathe out and engage the Transverse Abdominus and pelvic floor muscles. Bring your heels together and squeeze the ball between yo ur thighs.

3

4 Breathe in and allow your heels to drop apart and relax.

Repetitions • Repeat 5-10 t imes. _1

Hints & Tips • The hip bones and the pubic bone stay down on the floor during the movement. • The back stays stable and in neutral. • Keep the shoulders relaxed an d down. • Maintain th e pe lvic floor lift on the squeeze.

77

side lyin g open door

Beginner Objectives: To develop thoracic rotation. To strengthen shoulder stability. To stretch the chest . muscle and strengthen internal and external obliques.

Start Position

1

• Start in the side lying set position. ( Place a block under your head for ali gnment and comfort.) • Your feet are together in line with your knees. •

Knees slightly lower than hip leve l.

• Your pelvis is in its neutra l position. •

Engage the Transverse Abdominus muscles.

• Your rib cage is soft and down. •

2

Keep your shoulders away from the ears and your arms out in front in li ne with your shoulders.

• Your shoulder blades are down and engaged. • Tuck your chin in and keep your neck long. •

Breathe in and breathe out.

•

Keep your pelvic floor muscles e ngaged.

Technique Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles and raise the arm towards the cei li ng, t urning the head to follo w the hand. 3 Breathe in. 4 Breath out and e ngage the Transve rse Abdominus and pelvic floor muscles and close t he arm follo wing the hand with the head. Remember, the movement is just the shoulders and head, not the trunk.

4

side ly in g open door

Intermediate Objectives: To further develop thoracic rotation. To strengthen shoulder stability. To stretch the chest muscle and strengthen internal and external obliques.

1

Start Position • Start in the side lyi ng set position. ( Place a block under your head for ali gnment and comfort.)

Technique Breathe in to prepare. 2 Breathe out and engage your Transve rse Abdomi nus and pelvic floor muscles and raise the arm towards t he ceiling, t urning t he head to follow the hand. 3 Breathe in and stabi lise th e shoulder by dropping it towards the floor. 4 Breathe out, maintaining th e e ngagem ent in the Transverse Abdominus and pelvic floor muscles, and twisting from the wa ist to open the chest. Follow th e hand with the head, keep ing the kn ees together and the hips stacked. 5 Breathe in and hold the position.

5

Hints & Tips • Remem ber, less is more. • Keep yo ur hips and knees togeth er during the movement to keep the pelvis in alignment. • If you have stiffn ess in the neck, watch yo u only go as fa r as you can keeping the nose in line. Initiate the twist from the waist (Oblique muscle) in both di rections not from the shoulders.

79

side lying open door (continued)

6 Breathe out, maintaining th e engagement in the Transve rse Abdominus and pelvic floor muscles, and tw ist from the wa ist to return to the side position, arm towa rds the ceiling. 7 Close the arm up.

Repetitions • 5 times is all that is required if done correctly. Re peat on the other side.

7

80

skull rock

Beginner Objectives: To lengthen the neck extensors (nape of neck) and strengthen the neck flexors (throat). To relax the fibres in the upper Trapezius around the neck and shoulders.

Start Position • Start in the supine set position, feet apart in line with your knees. • Your knees are in line with your hip bones. • Your pelvis is in its neutra l position. •

En gage t he Transve rse Abdominus muscles.

1

• Your rib cage is soft and dow n. •

Keep your shoulders away from your ears, arms by your side.

•

Kee p your shoulder blades down.

• Tuck your chin in and keep your neck lon g. •

Breathe in and breathe out.

• Your pelvic floo r is engaged.

2

Technique Breathe in to prepare. 2 Breath e out and engage th e Transve rse Abdominus and pelvic floor, dropping your chin towards the chest. 3 Breath e in and hold. 4 Breathe out to release your he ad back to its natura l placement.

I

Repetitions

I

• 5- 10 t imes.

Hints & Tips • Don 't force the chin down, keep the movement subtle. • Kee p yo ur shoulders rel axed.

81

hamstrin g stretc h

Beginner Objectives: To lengthen the hamstrings. To develop core stability. To strengthen trunk stability.

Start Position 1

• Start in the supine position wi th one leg extended. Place an exercise band or long scarf arou nd th e extended leg wit h yo ur sho ulders relaxed an d elbows down .

Technique Breathe in to prepa re.

2

2 Breathe out and engage the Transve rse Abdominus and pelvic floor muscles, raisin g the leg towards the ceiling, mai nt ain ing a ne utra l al ignm ent in the spin e. 3 Breathe in and out and hold for 3-5 breaths. 4 Breathe in t o prepare to lower th e leg. 5 Breathe out and engage the Transve rse Abdominus and pelvic flo o r mus cles, lowering t he leg to the floor. Relax.

Repetitions 5

• 3-5 on each leg.

Hints & Tips • • • •

82

Keep the pelvis in its neutra l position. Keep the buttocks on the floor. Your shoulders are relaxed. Tuck your chin in sl ightly to keep t he length in the back of the neck.

double arm circles

Beginner Objectives: To develop good shoulder mobility and movement within the shoulder girdle. To strengthen shoulder stability.

1

3

Start Position

5

• Th e supine set position.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor. Keep shoulders stable and head sti ll. Start to raise the arms. 3 Breathe in and continue to raise the arms up and over the head.

Hints & Tips • The ribs stay down during the movement. • The spine remains in neutral. • Reduce the range of movement or bring the arms higher off the gro und to make the movement smooth and effortless.

4 Breathe out and engage the Transverse Abdominus and pelvic floor muscles and rotate the arms around. 5 Bring your arms back to your side .

Repetitions • 5-10 times.

shoulder bridge

Intermediate Objectives: Segmental control of the spine to increase mobility. To develop core strength, strengthen gluteals and hamstrings, strengthen trunk stability, and lengthen hip flexors.

1

Start Position • Start in the supine set position, w it h you r feet a little closer to the buttocks tha n you would do normally.

Technique Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus muscles and pelvic floor. 3 Tilt the pelvis, squeeze the buttocks, and lift off the floor, peeling one vertebrae off at a time towards the shoulder blades.

2

3

4 Breathe in and hold. S Breathe out and engage the Transverse Abdominus and pelvic floor muscles and return to the floor sequentially, returning the spine to neutral.

Repetitions • Start with S and increase to 10

Hints & Tips • It is a slow exercise so take as many breaths as you need to but keep checking that the abdominals are hollowed and the pelvic floor engaged. (As a rule of thumb, stop to take a breath in and continue on the out breath.) • Check the weight distribution between your feet to see if you are favouring one side at any time. • Only ever go up as high as is comfortable. • Don't allow the ribs to flare as you get higher off the floor.

85

hip flexor stretch

Beginner Objectives: To lengthen the hip flexor muscle, which, if tight, has a direct effect on the positioning of the pelvis.

5

1

\ Modification

• If you find it difficult kneeling, try the alternative hip flexor stretch on page 55.

Start Position •

Kneeling with one leg out in front, knee bent at a 90-degree angle in line w ith ankle, back knee in line with hip.

3 Hold for 3-5 breathes . 4 Relax and repeat before changing leg. 5 To progress this stretch take the knee a little further back behind the hip lin e.

Technique Breathe in to prepare. 2 Breathe out, engage Transverse Abdominus and pelvic floor. Tuck tail bone under until you fee l a mild tension in the leg you are kneeling on.

86

Hints & Tips • Don't let the back arch. • Keep the shoulders over the hips w hile tucking the tail bone under.

monkey squat

Beginner Objectives: To develop correct lifting technique and strengthen trunk stabilisers, gluteals, legs, and ankles.

1

2

Start Position •

Standing set position, with feet apart in line with your knees.

•

Knees in line with your hip bones.

·• •

Rib cage soft and down.

•

Shoulders away from the ears, arms by your side.

· • •

· 3

4

,

Pelvis in its neutral position. Transverse Abdominus slightly tensed.

Shoulder blades down and engaged. Chin down, neck long. Breathing in and out. Pelvic floor engaged.

Technique Breathe in to prepare. 2 Place hands behind your back. 3 Breathe out to engage Transverse Abdominus and pelvic floor and hinge from the hip, bending the knees taking the bottom back. Keep the shoulders in line with the knees and the alignment in the spine. 4 Breathe in to stand.

Repetitions •

5-10 times.

'" '"'"

monkey squat

Intermediate Objectives: To develop correct lifting technique and to strengthen trunk stabilisers, gluteals, legs, and ankles.

Start Position •

1

2

Standing set position .

Technique Breathe in to prepare.

2 Breathe out and engage Transverse Abdominus and pelvic floor. Stabilise the shoulders. Hinge from the hips and bend the knees allowing the arms to fall towards t he knees. 3 Breathe in to stand.

Repetitions •

5-10 times .

3

Hints & Tips • Keep arms relaxed, they should hang from the shoulders without tension. • The shoulder blades stay engaged to keep the chest open and lifted. • Watch yourself in the mirror and compare your own back with the picture.

88

monkey squat

Advanced Objectives: To develop correct lifting technique and strengthen the gluteals, legs, and ankles.

1

Start Position

2

• Standing set position.

Technique 1 Breathe in to prepare. 2 Breathe out and engage Transverse Abdominus and pelvic floor. Stabilise the shoulders. Hinge from the hips and bend at the knees, allowing the arms to fall towards the knees. 3 Raise the arms towards shoulder level, palms facing one another, fingers pointing out. 4 Breathe in to stand. 4

Repetitions • 5-10 times.

Hints & Tips • Maintain correct alignment in the spine while performing the exercise. • Draw shoulder blades closer together whilst squatting to prevent shoulders from falling forwards.

3D-Minute Routine For Sway Back Posture Types This routine is ideal for people who stand all day, such as shop assistants or hairdressers. It is good for those who are conscious of their height and slump and teenagers and models will also benefit from this routine.

This routine is as follows: • Standing set position • Standing heel raises •

Foot pedals

• Standing balance

standing set position

Beginner Objectives : To develop good standing alignment and strengthen the trunk stabilisers to maintain good posture.

• Arm floats

Start Position

• All fours cat

• Standing set position.

•

Breast stroke prep

•

•

Prone squeeze

Feet apart in line w ith your knees.

•

Knees in line with your hip bones.

•

Pelvis in its neutral position.

• Shell stretch •

Hip roll

•

Hip roll intermediate

• Skull rock • Abdom in al prep • Single leg stretch • Single leg stretch intermediate •

Obliques

• Obliques intermediate • Shoulder bridge • Shoulder squeeze •

Monkey squat

• Transverse Abdominus slig ht ly tensed. •

Rib cage soft and down.

• Shoulders away from the ears, arms by your side. • Shoulder blades down and engaged. • Chin down, neck long. •

Breathing in and out.

•

Pelvic floor engaged.

30 · Minute- Routine fo: Sway Back

Posture

TYPl:'5

st and ing heel raises

Beginner Obj ectives: To stre ngthe n t he Glut eal Medius muscl e to help prevent t he pe lvis from t ilting involuntarily w he n wa lking or cl imbin g stai rs. To stre ngthe n an d mobilise the a nkles. To st re ngthe n t he core stabilise rs. To prepare for t he foot peda ls and bala nce e xercises.

1

2

4

Start Position

Technique

Repetitions

• • • • • •

Standing set position.

1 Breathe in to prepare.

Feet apart in line wit h your knees.

2 Breathe out to engage Transverse Abdominus and pelvic floor and raise the left hee l away from the floor.

Knees in line with your hip bones. Pelvis in its neutral positio n. Transverse Abdominus slightly tensed. Rib cage soft and down. Shoulders away from the ears, arms by your side.

•

Shou lder blades down and engaged.

• •

Chi n down, neck long. Breath ing in and out. Pelvi c floor engaged.

.

5-10 ti mes

Hints & Tips

• Watch yo u don't shift your weight from on e hi p onto t he ot her. • Your weight dist ribution through the legs shouldn 't change even as 4 Breathe out to e ngage you lift the hee ls because the Transverse Abdominus and weight should just transfer into the pelvic floor whi le you rai se tf'e ball of the foot. right heel. To detect any • If you watch yourself in t he mirror, involuntary movement in the you are ai ming to see no pelvis, place the hands on the hi ps move ment wit hin the body, just wh ile you execute the moves. the legs. Your aim is to move wit hout t he pelvis rock ing from side to side.

3 Breathe in to rep lace th e foot down.

S Breathing in to replace t he foot dow n.

91

foot pedals

Intermediate

Objectives: To strengthe n the a nkles and develop mobility. To strengthen the stability ofth e hips. To in crease stre ngth ofthe Gluteal Medius muscle, which helps to stabilise t he pelvis.

1

2

Start Position Standing set positi on with arms either by your side or resting on the hips.

Technique Breath e in

to

prepare .

2 Breathe out to engage the Tra nsverse Abdominus and pelvic floor and raise the left heel. 3 Breathe in to engage the Transverse Abdomim.s and pelvic floor and raise the right heel t o balance.

4 Breathe out to lowe r the left heel and bend the right knee, keeping the

righ t heel up.

S Breathe in to raise both heels to balance 6 Breathe out to lower, kee ping the left heel up.

Repetitions 5-10 times depending on the strength of the ankles.

Hints & Tips

• Aim to go straight up and down rather t han shifting from side to side. When the hands are resting o n the hips keep the shoulders relaxed and down.

92

Mint! e

,

0'

y Sac!:. Pos:lI!

'I f'S

standing bal ance

Intermediate Objective: To strengthen th e ankles and d evelop mo bility. To stren gt hen the stability o f t he hips. To increase st re ngt h of th e Glutea l Medi us muscl e whi ch helps to stab ili se the pe lvis.

1

2

Start Position • Standi ng set position .

Technique Breathe in to prepare.

2 Breathe out, engage Transverse Abdomin us and pelvic f loor and bring one foot off the floof, raisi ng

the knee towards 90 degrees.

3 Breathe in to replace the foot down. 4 Breathe out to engage Transverse Abdo minus an d pelvic floor and bring the o ther foot off th e floof, raising knee towards 90 degrees.

Repetitions • 5-10 times.

Hints & Tips Keep lifted o ut of the hip so as not to sin k o r slump into o pposite side . • Keep abdominals tight to prevent lea ning back. • Place han ds o n hips to check stabi lity.

93

a rm floats

Beginner O bj ectives: To st rengthe n sho ulder sta bility. To mo bilise t he s ho uld er j Oi nt.

1

2

Start Position

Repetitions

• Standing set position.

• 5-10 t im es.

Technique 1 Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor. Stabi lise the shoulders and raise the arms, leading with the thumbs to shoulder level. Imagine you have helium balloons attached to the thumbs, so the arms float up and float down effortl essly.

3 Breathe in to return t he arms down by your side.

94

Hints & Tips • Keep the shoulders down as the arms raise. • Don't allow the ribs to fl are or rise when lift ing the arms. • Keep the weight central in the feet and equally distributed.

I

30 lVI'

te

R

utine

Sway Sac k Postule Types

al l fou rs cat

Beginner Obje ctives: To strength en a ll t runk sta bilisers focusin g mainly on shoulder sta bility. To develop core strength a nd to bone load th e upp er body, strengthe n t he spina l exte nsors, a nd e ncourage balance a nd strength .

1

2

Start Position All fours set position. Feet apart in line wi th your knees. Knees in line with yo ur hip bones. Pelvis in its neutral pos ition. Transverse Abdom inus slightly tensed. Rib cage soft and down. Shoulders away from the ears, hands directly under the shoulders. Shoulder blades down and engaged. Chin down, neck long.

3

Technique Breat he in to prepare . 2 Breathe out to engage Transverse Abdomin us a nd pelvic floor, tuck the ta il bo ne dow n and drop the head to lift up from your ce ntre, t ightenin g t he abdominals. 3 Breathe in to se nd tail bo ne towards t he ceili ng, all owi ng the back to arch gently, kee ping the shoulde rs bl ades dow n. 4 Breathe out to e ngage Transverse Abdomi nus and pelvic flo or. Stabil ise sh oulders and ret urn to the all fours set position.

Breat hi ng in and out. Pe lvic floo r engaged.

Repetitions • 5-1 0 ti mes.

s he ll stretc h This helps to stretch out after t he all fours cat. Breath e in to sit back towards the heels. _ Breathe out to relax an d release. Gi ve the hands a shake out.

9S

breast stro ke p rep arat ion

Beginner Objective: To deve lo p correct scap ul a sta bilisation by strengthening the postural musdes ~ the uppe r back. To strengthen postural fibres and deve lop thoracic extension. To lengther: chest muscles and to strengthen the dee p neck flexors.

1

\

Start Position Prone set pos ition . •

Feet apart in line with your knees. Knees in line with your hip bon es. Pelvis in its neutral position.

Transverse Abdominus slightly te nsed.

Rib cage soft and down. Shoulders away from the ear5, arms by your side. Shoulder blades down and e ngaged. • Chin down, neck long. •

Breathing in and out .

• Pelvic floo r engaged.

Technique Breathe in to pre pare. Watch t hat head align ment is correct when pro ne.

3

1\'\'

e Ro

,

'/ Bark Pr''>tllre Tvpes

2 Breathe out, engage Transverse Abdo minus and pe lvi c fl oor and draw t he shoulder blades down int o the back pockets. li h the breast bo ne off the floor.

2

3 Breathe in . 4 Breath e out to release back to t he floor.

Repetitions • 5- 10 ti mes .

Note: Pigeon toes (see right) can help to

relax the gluteals (buttocks) an d it can also help to elimi nate the feeling of pinching in the lower back. Add a sh ell stret ch here if yo u feel the need to stretch out (see image on the right).

Hints & Tips • Keep the buttocks an d legs relaxed thro ughout. • Don't be tempted to just raise the head, ini tiate the movement from t he shoulder blade s.

97

pro ne sque eze

Beginner Objectives: To strength e n t he gluteal muscles (buttocks) and hamstrings. To stren gthen core stabi lity and develop hip mobility.

Start Position

1

• Prone with feet turned in (pigeo n toes and hands resting under forehead, shoulders stab le. • Place a soft ball or cushion between the top of t he legs.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdom inus and pelvic floor. Bring heel s together and squeeze ball between thighs. 3 Breathe in and all ow heel s to drop apart.

Repetitions • 5- 10 ti mes.

Hints & Tips • The hip bones and t he pub ic bone stay down on the floor during the movem ent. • The back stays stabl e an d in neutral. • Keep t he sho ulde rs relaxed and down. • Maintain the pelvic floor lift on t he squeeze.

2

30*Mioute Routine for Sway Back Posture Types

shell stretch

Beginner Obj ect ives: To stretch and re lease back extensors.

\

Technique Breathe in and out whi le in this position, keeping the body relaxed.

Hints & Tips • Kn ees can be quite fa r apart in order to get chest close to thighs . • If you have any knee prob lems, roll onto back or side and hug knees into chest.

99

I hip roll

Beginner Objectives: To mobilise the lumbar rotators of the spin e. To strengthen the trunk stabilisers and th e internal and external ob liques. To develop core strength.

Start Po sition • Supine set position with knees and feet together.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse

Abdominus and pelvic floor.

3 Take t he knees towards the right, turning the head towards the left. 4 Turn the left palm towards the floo r to create stability in the shoulder leavi ng the ri ght han d facing the ceiling. 5 I1reathe in.

6 Breathe out to engage Transverse Abdominus and pelvic floor and bring th e knees and head back to centre. Focus on using the obliques in the waist when returning to centre.

-\ji 6

7

Repeat to the other side.

Repetitions • 5-10 times.

i

i Hints & Tips • Keep shoul ders down on the floor throughout • Don't take the legs too far to the side or the back will overextend causing the ribs to rise.

I I

I

i

100

I

I

hip ro ll

Intermediate

~wa

8arK ?OstUI

yo",

1 8 51

Objecti ves: To lengthen and strengthen the obliques. To deve lop good rotation of the spine w ith segmenta l control. To promote awaren ess of the shoulder blades and to strengthen the sho ulder stabilisers.

Start Position

1

• Supine set position.

Technique Breathe in to prepare.

2 Breathe out to engage Transverse Abdominus and pelvic floor and raise one leg off the floor. 3 Breathe in to im print the spine by pressing the low back gently towards the floor. 4 Breathe out to engage Transverse Abdomin us and pelvic floor an d raise the second leg without movin g : he spine. 5 Breathe in. 6 3reathe out, engage Transverse Abdominus and pelvic floor, and take knees to left and turn head to rig ht. 7 Breathe in.

8

Repetitions • 5 times on each side.

Hints & TIps ou have to be careful that your alignment is kept :he spine and in t he neck. This picture shows .:orrect head alignment. ' .ef';) : he awareness in the waist muscles w hich are ~a:..ng the move ment on the return.

101

skull rock

Beginn er Objectives: To lengthen the neck extensors (nape of neck) and strengthen the neck fl exors (throat). Also relaxes fibres in Upper Trapezius around the neck and shoul de rs.

Start Position

Repetitions

• Supine set position.

• 5- 10 times.

Technique Breathe in to prepare.

2 Breathe out to engage Transverse Abdominus a nd pelvic floor. Drop chin towards the chest. 3 Breathe in. 4

13reat he out t o re le ase head back to its natural

placement.

Hints & Tips • Don't force the chin down-this is a small movement. Keep shoulders re laxed.

102

3v-Minute Routine fOI Sway Sack POSlure Types

abdominal preparation

Beginner Obj ectives: To strengthen the Transverse Abdominus by maintaining abdominal hollowing while li ft ing the head. This exercise also strengthens the core, the shoulder stabi lisers, and the deep neck flexors .

1

4

Modification • If you suffer with neck o r shoulder problems, do not lift head off the floor. Continue with everythin~ else just om it the lifting of the head and shoulders.

Start Position

Repetitions

• Supine set position.

• Start with 5 and build up to 10 as it can be very tiring on the neck muscles.

Technique 1 Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pe lvic floor. 3 Breathe in for skull rock. 4 Breathe out to slide the ribs towards the hips, hands towards the ankles. Raise the head and the shou lders and look towards the knees. 5 Breathe in to return. 6 Breathe out to release and relax.

Hints & Tips • Use the modification jf you have any neck or shoulder problems. • Don't raise the head and shoulders if the abdominals are doming. • Buttocks stay relaxed. • Pe lvis stays in neutral. • Don't forget to do t he skull rock before lifting the head. 10 3

sing le leg st retch

Beginner Objective: To develop core strength . To strengt hen trunk stabi lise rs and increase coo rdinatio n skills.

Start Position

1

• Supine set position.

Techniques 1 Breathe in to prepare. Do skull rock.

2 Breathe out to engage Transverse Abdominus and pelvic floor. Raise

one leg off the floor.

3 Breath e in. 4 Breathe out to engage Transverse

Abdom inus and pelvic floor. Raise the other leg.

6

S Breathe in and take hold of the left leg gently.

6 Breathe out to e ngage Transverse Abdominus and pelvic floor as you extend the right leg away. 7 Breathe in as the leg returns towards

the chest and you swap the hands over.

S Breathe out t o engage Transve rse Abdominus and pelvic floo r as

you extend the left leg away.

Repetitions •

5-10 times on each leg.

Hints & TIps • The spine remains still and stable throughout the movement. Neck remains lon g an d relaxed on the mat or your head s up port jf using one. • The abdomina ls are not to dome when the leg extends. • The back stays down on the floor. 1 04

30-Minute Routine for Sway Ba ck Posture Types

single leg stretch

Intermediate Start Position

1

• Supine set position.

Technique Breathe in to prepare .

2 Breathe out to engage Transverse Abdominus and pelvic floo r. Slide ribs to hips and raise head and sho u ld ers to look towards the knees.

2

•

3 Breathe in to raise one leg off the floor. 4 Breathe out, engage Transverse Abdominus and pelvi c floo r and raise t he other leg.

5 Breathe in to ho ld t he left leg gently.

6

6 Breathe out to engage the Transverse Abdominus and pelvic floor as you extend the right leg away. 7 Breathe in as the leg returns towards

the chest and swap the hands over. S Breathe out, engage Transverse Abdominus and pelvi c floor as t he right leg extends.

Repetitions • 5-10oneachleg.

Hints & TIps • Maintain neut ral pelvis so t he back does not arch o r press down . If th e neck begins to ache d uring t he re petit io ns put it down but conti nue with t he legs. 10 5

obliques

Beginn er Objectives: To strengthen the abdominals, focusing on the obliques (waist muscles ). To deve lop core strength and strengthen trunk stabilisers.

1

Start Position • Supine set position.

Technique Breathe in to prepare. 2 Breathe in, taking the hands behind the head.

3 Breath out to engage Transverse Abdominus and pelvic floor. Rotate the body taking the left elbow toward the ceiling, with the right elbow toward the floor. The left shoulder comes toward the right hip, raising the shoulder blade away from the floor.

106

4 Breathe in to return to centre.

5 Breathe out to engage Transverse Abdom inus and pelvic floor. Rotate the body taking the right elbow toward the ceil ing, with the left elbow toward the floor. The right shou lder comes toward the left hip, raising the right shoulder blade away from the floor. 6 Breathe in to return to centre.

Repetitions • 5-10 on each side.

~o-MinutE'

Rc

c;;

y Sa

r:

PQSIUle lvpes

2

3

Hints & TIps The e lbows stay wide, chest open. The movement is initiated in the obliques . • Keep it small so the internal obliques are targeted rather than the external ones. 107

o bliques wit h single leg stretc h

In te rmediate Objectives: To in crease coord in ation and st rengt h in th e abdom ina ls w hile ma inta ining pelvic st a bilit y.

Start Position

1

• Supine set position

Technique Breathe in to prepare for skull rock. 2 Breathe out to engage Transve rse Abdominus and pelvic floor. Slide ribs to

hips and raise head off the floo r to look towards the knees 3 Breathe in to raise one leg off t he f loor. 4

Breat he out to maintain tension in Transverse Abdominus and pelvic floor and raise othe r leg off the floor.

S Breathe in and take both hands behind

the head. 6 Breat he out maintain Transverse Abdominus and pelvic floor as you extend the left leg away and rotate t he left shoulder towards the right knee, maint aining neut ral pelv is. 7

Breathe in to return to cent re, bot h knees in .

8 Breathe out t o maintain Transve rse Abdom inus and pelvic floor. Extend the right leg away and rotate the right shoulder towards the left knee. 9 Breathe in to centre.

Repetitions • 5-10 times on each leg.

108

'2

30-Minute Routine ior Sway Bac, Posture Types

4

Note: This exe rcise requires strong abdominals in order for it to be executed correctly.

Hints & Tips • Don't rock in the pelvis while rotating from one side to the other. Abdominals stay hollowed- no doming. • Elbows stay wide, chest open. • Don't pull on head or neck. 10 9

shoulder bridge

Intermediate Objectives: To improve segmental control of the spine to increase mobility. To develop core, strengthen g luteals and hamstrings, improve trunk stability, an d lengt hen hip flexors.

Start Position

1

• Supine set position. Feet a little closer to the buttocks than you would have them normally. If you have been using a block under your head in this position, take it away for this exercise on ly.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor. Tilt the

5 Breathe in. 6 Breathe out to engage Transverse Abdom inus and pelvic floor. Go down to t he floor sequentially, returning the spine to neutral.

pelv is.

3 Breathe in. 4 Breathe out to maintain Transverse Abdominus and pelvic f loor. Squeeze the buttocks and lift off the floOf, peeling one verte brae off at a time, lifting towards the shoulder blades.

110

Repetitions • Start with 5 and increase to 10.

3o-Minute Routine for Sway Buk Posture Types

2

i

4

Hints & Tips It is a slow exercise so take as many breaths as you need . • Keep checking that the abdominals are hol lowed and the pelvic floor engaged. Check the we ight distribution between your feet to see if you are favouring one side at any time. On ly ever go up as high as comfortable . • Don't allow the ri bs to flare as you get higher off the floor.

111

sho u ld er squeeze

Beginner Objectives: This exercise strengthens the middle fibres of the Trapezius to encourage scapula retraction. This hel ps to strengthe n s houlder stability a nd t he external rotators w hich he lp to keep good upper body posture a nd lengthen th e chest muscles.

Start Position

1

2

Standing set position. Feet apa t't in line with your kn ees. •

Kn ees in line with your hip bones.

•

Pelvis in its neutral position.

•

Transverse Abdominus slightly tensed. Rib cage soft and down.

Shoulders away from the ears, arms by your side. • Shoulder blades down and

engaged. Chin down, neck long. •

Breathe in and out. Pelvic floor engaged.

Technique 1 Breathe in to prepare.

2 Breathe out to engage Transverse Abdominus and pelvic floor. Squeeze the shoulder blades towards one another and the arms and hands will rotate out.

3 Breathe in to relax the shoulder blades, allowing the arms to relax and hands face the body again.

Repetitions •

5-10 times.

Hints & Tips • In itiate the movement from the shoulder blades, don't just move the arms. • Keep the rib cage down during t he squeeze. • Keep a good gap between ear and shoulder.

112

30 Minute Routine

or Sway Bach Posture Tvpes

monkey squat

Beginner Objectives:To deve lop correct lifti ng s kill s by strengthening t r unk stabilisers w hi lst be nding. To strengthen t he gluteal, legs, and ankles.

Start Position •

1

2

Standing set position .

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor.

Stabilise the shoulders. Hinge from the hips and bend the knees, taking the bottom back and hands towards the knees. 3 Raise the arms towards shoulder level. 4 Breathe in to return to standing.

Repetitions •

Start with 5 and progress to 10 . 3

I

I

I

I

I

I

Hints & Tips Spine stays neutral. • Bend at the kn ees not the waist. • Keep shoul ders in lin e with the hip. • Keep arches lifted in feet.

113

3D-Minute Routine For Flat Backs Th e exercises in this routine are desi gned for a flat back but can be grouped together with the kyphotic routine if you sit for prol o nged periods during th e day or know that yo u tend to slouch when sitting. Stiffness in th e low back is a proble m with flat back postures and th erefore extra care needs t o be taken when tryin g to mobili se areas that are fi xed.

T his routine is as fo llows:

•

Arm fl oats Standing hee l raises Foot pedals Roll down

•

Ro ll dow n intermediate

Seated "e" curve •

•

Roll down advan ced

Hamstring stretch Sh o ulder bridge

•

Hip roU

•

Hip roll intermediate

•

Abdomi na l prepa ra tion

•

Side lyi ng open door

•

Si de lying open door inter medi ate Swimming legs Sw imming a rms

Breast stroke

Swan dive e at's tai l Monkey squat

114

30·Minute RO'ltine fo! Hat Backs

arm floats

Beginner Objectives: To strengthen shoulder stab ility and to mobilise th e shoulde r joint.

Start Position Standing set position. •

Feet apart in line with your knees.

•

Kn ees in line with yo ur hip bones.

•

Pelvis in its neutral position.

Transverse Abdominus slightly tensed. •

Rib cage soft and down.

Hints & Tips • Shoulders stay down while lifting the arms. • Weight stays equally distributed between both feet. • Rib cage stays down. • Thumbs lead -::he way-imagine helium balloons lifting the arms so they float up.

• Shoulders away from the ears, arms by your side. Shoulder blades down and e ngaged. •

Chin down, neck long.

• Breathing in and out. • Pelvic floor engaged.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor. Stabilise the shoulders and raise arms towards shoulder height. 3 Breathe in to lower the arms back down by your sides.

Repetitions · 5-10 times.

115

standing heel raises

Beginner Objectives: To strengthen the Gluteal Medius muscle to help prevent the pelvis from tilting involuntarily when walking or climbing stairs. To strengthen and mobilise the ankles. To strengthen the core stabilisers.

Note:

4

2

1

This can get tiring on the ankles, especially if you have not worked them recently. The feet are always supported in shoes or trainers and we very rarely walk around in bare feet so the muscl es rely on that support. When we come to work wit hout support they fatigue quickly.

Start Position

Repetitions

• Standing set position.

.5-10 times .

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor and raise one hf'f'1 ~Wily from t he floor.

3 Breathe in to replace the foot down . 4 Breathe out to engage Transverse Abdominus and pelvic floor whi le you raise the other heel. Place the hands on t he hip bones to feel the movement that is happening in the pelvis while changing from leg to the other. Your aim is to feel no movement in t he pelvis at all.

Hints & Tips • Watch you don't shift your weight from one hip onto the other. • Your weight distribution through the legs shouldn't change even as you lift the heels because the weight should just transfer into the ball of the foot. • If you watch yourself in the mirror, you are aiming to see no movement in the body.

30>Minu!e Routine for Flat Backs

foot pedals

Intermediate Objectives: To st re ngthen t he a nkles and develop mobility. To stre ngthen t he stability of t he hips. To in crease st rength of the Gluteal Medius muscle w hi ch he lps t o stabilise t he pelvis.

Start Position

1

Standing set position, hands down by your side or restin g on the hips.

!

! i

I

I

I

I

2

C.

Technique Breathe in to prepare. 2 Breathe out to en gage the Transverse Abdominus and pe lvic floor and raise th e right heel. 3 Breathe in to maintain t he Transverse Abdominus and pelvic floor and raise the

oth er heel to balance. 4

Breathe out to lower th e right heel and bend the left knee, keeping t he left heel up. Breathe in to raise both heels to balance, breathe out to lower left heel.

Repetitions

3

5-10 times depending on th e strength of the ankles.

C; Hints & Tips Look to go straight up and straight down, rather than shifting from side to side. Imagine you are between two planks of wood and you can only go up and down . • When the hands are resting o n th e n'ps, keep the shoulde rs relaxed and down.

117

~

·•• roll down

Beginner Obj ect ives: The emphasis in t his exerc ise is to increase the mobility of t he spine in a reas where it is fixed. It also stre ngthens the trunk stabilisers.

Start Position •

Standing set position.

Technique Breathe in to prepare.

2 Breathe out to engage the Transverse Abdominus and pelvic floor. Drop the chin towards the che st. 3 Take the head and shoulders a little further down towards the shoulder blades. 4 Breathe in.

S Breathe out to engage Transverse Abdominus and pelv ic floor and start to restack the spine back to standing.

Repetitions •

5-10 times .

Hints & Tips At this level watch you don 't hinge from the hips when taking the head and shoulders forwards . • Don't take it any further if you feel tension in the back.

118

1 .

~

30-Minute Routine for Flat Backs

2

3

119

roll down

Interm ediate Objectives: To increase t he mobility of t he spine in areas where it is fixed.

1

2

Start Position

2 Position yourself chest to thigh, head to knee, and hands to the floor.

• Standing set position.

3 Breathe in. 4 Breathe out to start restack ing the spine.

Technique Taking the roll down a little further, bending at the knees as you get further towards the floo r, maintaining abdominal hollowing to support the lower back.

120

5 Move from the tail bone, sending it towards the floor as you stand. 6 Come back up to a full standing position. 7 Breathe in.

hip roll

Intermediate Objective: To lengthen and strengthen the obliques. To deve lop good rotation of the spine with segmental

control. To promote awareness of the shoulder blades and to strengthen the shoulder stabilisers. Develops coordination ability.

St art Position • Start in the supine set position with your knees bent, arms at your side,

Technique Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles to raise one leg off the floor. 3 Breathe in and imprint the spine by pressing the lower back gently towards the floor.

4 Breathe out and engage the Transverse Abdominus and pe lvic floor muscles to raise the second leg without moving the spine. S Breathe in and hold.

1 31

hip ro ll (co ntinu ed)

6 Breathe out, maintaining t he engagement in the Transverse Abdominus and pelvic floor muscles, and take the knees to the left and turn the head to th e right 7 Breathe in and hold. 8 Breathe out, maintaining the engagement in the Transve rse Abdominus and pelvic floor muscles, and ret urn the legs and head to centre.

Repetitions • 5 tim es on each side.

Hints & Tips During these exercises, be careful that the alignment is kept in the spine and in the neck. Th e alternate pict ure (ri ght) shows how the alignment of the neck has been lost. • Keep the awareness in the waist muscles wh ich are initiating the move ment on the return.

13 2

1./

1

R utlne f·1 Flat Bad,s

abdominal preparation

Beginner This is a preparation exercise for lifting t he head and shoulders off the floor. Objectives: To strengthen the Transverse Abdominus w hile maintaining abdominal hollowing and liftin g the head. Strengthening th e core and s houlder stabilisers. Strengthening the deep neck f lexors.

Start Position

s

• Start in the supine set pos it ion.

Technique 1 Breathe in to prepare.

2 Breathe out to engage the Transverse Abdominus and pelvic floor muscles.

3 Breathe in and drop your chin towal"cls your chest. 4 Breathe out t o slide the rib s towards the hi ps, hands towards the ankles.

5 Raise the head and the shoulders and look towards the knees. 6 Breathe in to return.

7

7 Breathe o ut to release and relax.

Repetitions Start with 5 and build up to 10 as it can be very tiring on the neck muscles.

Hints & Tips • Don 't raise the head and shoulders jf the abdom inals are doming. Your buttocks stay relaxed. • Pelv is stays in neutral. • Don't forget to do t he skull rock before lifting the head.

ModiH(

• If you suffer with neck or shoulder problems do not lih head off the floor. Contin ue with everything else just omit the lihing of the head and shoulders

133

sid e ly in g open door

Beginner Objectives: To deve lop thoracic rotation. To strengthen shoulder stab ility. To stret ch the chest muscl e. To strength e n internal and external o bliques.

Start Position •

1

Start in the side lying set position. Your feet are in line with your knees.

• •

Your kn ees in line with your hips. Your pelvis in it s neutral position.

Your rib cage is soft and down.

•

Your shoulders are away from your ears. Your arms are out in front in line with

your shoulders.

•

-- - -

Your shoulder blades are down. Tuck your chin in and keep your

2

neck long.

• •

Breath e in and breathe out. Keep your pelvic floor engaged.

Technique Breathe in to prepare.

2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles and

raise the arm towards the ceiling turning the head to follow the hand. 3 Breathe in to stay. 4 Breathe out to engage the Transverse Abdominus and pelvic floor muscles and close the arm following the hand wit h th e head. The movement is in just the shou lder and head, an d not the trunk.

134

4

side lying open door

Intermediate 1

2

6

7

Start Position • The side ly ing set position.

Technique Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles and raise the arm towards the ceiling, turning the head to follow the hand. 3 Breathe in, hold the position, and stabilise the shoulder by dropping it towards the floor. 4 Breathe out, ma inta in the engagement in the Transverse Abdominus and pelvic floor

muscles, and twist from the waist to open the chest. Follow the hand with the head, keeping the knees together and the hips stacked. 5 Breathe in and hold the position.

6 Breathe out, engage the Transverse Abdominus and pelvic f loor muscles, and twist from the waist

to return the body to its side position and point the arm towards the ceiling. 7 Continue to close t he arm up.

Repetitions 5 is all that is requ ired if done correctly. Repeat the movement on the other side.

Hints & Tips Keep your hips and knees together during the movement to keep the pelvis in alignment. • If you have stiffness in the neck watch you only go as far as you can, keeping the nose in line. • Initiate the twist from the waist (oblique muscle) in both di rections, not from the shoulders.

13 5

sW imming legs

Beginner Objective: To strengthen t he gluteals and hamstrin gs. To develop core strength. To lengthen t he hip f lexors.

Start Position • Start in the pro ne set position, supporting your head with your hands. •

Keep your feet apart in line wi th your kn ees.

•

Your knees are in line with your hips.

Your pelvi s is in a neutral position .

• Engage the Transverse Abdom inus muscles . • Your rib cage is soft and down.

Your shoulders are away from the ea rs, hands under the forehead. • Your shoulder blades are down and engaged. •

Tuck yo ur chin in to keep the neck long.

•

Breathe in and breathe out.

•

Engage the pelvic floor m uscl es.

Technique Breathe in to prepare.

Repetitions •

5 times with each leg.

2 Breathe Qut, engage the Transverse Abdominus and pelvi c floor

muscles, le ngthen th e legs, and raise one leg off the floor keeping the legs lon g. 3 Breathe in to return th e leg to the floor. 4 Breathe out to engage the Transverse Abdo mi nus and pe lvic floor muscles, lengthen the legs and rai se t he other leg off th e floor. S Breathe in to return the leg to the floor.

Hints & Tips • Keep both hip bones and t he pub c bone o n the floor as you lift the legs. • Watch you don 't te nse up in the shoulders • Don't bend th e kn ees, keep lengthening away.

ne

or f at S' {.k.s

sWimming arms

Intermediate Objecti ve: To develop coord inat ion of upper and lower body. To strengthen shoulder stabilisers. To develop good

scapul a placement.

1

2

I [

I

Start Position Start in th e prone set position, with your arms in the "w" position (or with your arms by your side if t he NW" ca uses tension in the shoulders).

Technique I

1 Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and raise one leg off the floof, at the sam e

time ra is ing the opposite arm just off the floof, but not too high.

3 Breat he in to lower the leg and arm. 4 Breathe out, maintaining the engage ment in the Transverse Abdom in us and pelvic floor muscles, and raise th e opposite arm to leg. 5 Breathe in to return.

Repetitions • 5 tim es on each side.

Hints & Tips • The movement of the arms is initiated by moving the spine. • Bring the elbows back to th e floor each time. • If your elbows do not come to the floor, place the arms by your side.

137

sWim ming arm s

Advanced Start Position

1

• Start in the prone set position, with your arms in t he "w" position (or with your arms by you r side if the "W" ca uses te nsion in the shoulders).

Technique 1 Breathe in to prepare. 2 Breathe o ut and engage the Transverse Abdominus and pelvic fl o or muscles, sl iding t he shoulder blades down your back, raising the opposi te arm to leg, and lifting the breast bone off the floor. Keep the head in alignment with the shou lde rs. 3 Breathe in to return.

4 Breathe out, maintain the engagement in the Tran sverse Abdom in us and pe lvic floor muscl es, and lift the oppos ite arm to leg plus the breast bone. S Breathe in to return .

Repetitions • 5 times on each si de.

Hints & Tips • Imagine you're holding a small peach under the ch in, to assist in keeping head aligned. • Don't be tempted to come up off the floor too high. Adding the breast bo ne lift is for thoracic extens ion only. • Be sure to have practised the breast stroke exercise before doing this progress ion.

13 8

• At the end of the exercise, try doing a shell stretch to release the back. Stay In this position for a couple of breaths.

, M' u

""c

; ': j,

fur

~

a Baci,_

breast stroke

Beginner Obj ective: To st rengthe n the postu ra l muscles in t he mid back fo r tho raci c ext e nsio n. To educat e th e scapula t o fa ll int o t he correct place me nt. To stre ngt he n t he d ee p neck fle xo rs.

Start Position

2

1

• Start in th e prone set posi t ion. If you t ry t his exercise and find you have an increase of pain or di sco mfort then do the fir st three steps of the exercise on ly and omit t he lift of the breast bone.

Technique

4

1 Breathe in t o prepare.

2 Breathe o ut, engage the Transverse Abdominus and pelvic fl oor muscles, and draw th e sho ulder blades dow n an d together. Raise the arms just off the floor ext ernally rotating at the shoulder so the palms face one another. At this stage the head stays down.

5

Hints & Tips

3 If you have decided not to t ake th is any further then re lease the shoulders back to the floor on an in breath, raising and stabi lising the arms in an out breath and re peati ng th is 5-10 t imes . Make it an effo rtless movement. 4 Breathe in to slide the shoulder

blades further down the back, raising t he breast bone just off t he floor, ke e ping t he head in alignme nt with the shoulders, and mai ntain .the engagement in the Transverse Abdominus m uscles.

Repetitions •

5--10 t imes.

Watch that t he head rest is not too high o r too low. Your nose needs to be point ing down . • Don't lift too high; t he esse nce is on tho racic exte nsion not lumbar. • Kee p t he buttocks and legs relaxed. If you can 't relax t hem, try placing t he feet in the pigeon t oed position, which hel ps to disengage t he activity in th ose areas.

5 Breathe out t o lower the breast bo ne t o t he floor.

139

swa n di ve

Beginner Obj ectives: To develop full sp in al ext ension, to mobili se the lumbar spine, and to develop strength a nd stability in the shou lders.

1

Start Position

2

• Start in t he prone set position, with the arms in t he "W" position.

Technique Breathe in to prepare. 2 Breathe o ut, engage the Transverse Abdo m inus and pelvic

floo r muscles, slide the shoulde r blades down th e back, and raise the breast bone off t he floo r, keeping th e el bows down. 3 Breathe in t o lift a little higher

off the fl oor;. raising the elbows, lengthening t he arms, and extending t he spine. 4 Breathe out, maintaining the engage ment in t he Transverse Ab dominus and pe lvic f loor muscle s, return onto the elbows. Keep your head up.

5 Breathe in, draw the shoulder blades down the back, and lift up through the spine.

Rep e tit ion 5 • 5-10 times.

3c-'V\inut

ROJtir.e for Flat Biilcks

3

Hints & Tips Your elbows stay in towards the body and do not flare out . • Your shoulders stay down away fro m the ears. Don't over extend or push higher than is comfortable. Keep your pubic bone down on the floor. The pictures actually show the pubic bone off the floor, which

can happen easi ly if you have upper body strength but are inflexible in

the lumbar sp ine. This is typical of the flatback posture, where the lower back is stiff. 141

eat's tai l

Beginner Objectives: To strengthen all trunk stabilis ers fo cusing mainly on shoulder st ability. To develop core st rength. To strengthen the spinal extensors. To devel o p balan ce and strength .

1

/

I

Start Position • Start in the all fours set position. •

Your feet are apa't in line with your knees. Your knees are in line w ith your

hip bones. Your pelvis is in its neutral position. •

Engage the Transverse Abdominus muscles . Your rib cage is soft and down . Your shoulders are away from the ears and your hands are under the shoulders .

Move your shoulder blades down your back. • Tuck your chin in to keep t he neck long.

Breathe in and breathe out. • The pelvic floor is engaged.

2

Technique Breathe in to prepare. 2 Breathe out to engage the Transverse Abdominus and pelvic floor muscles, tucking the tail bone unde r (like a eat's tail going between its I'egs), and keeping the upper back stable and sti[1. 3 Breathe in to return to the all fours set position.

Hints & Tips • This is far more difficult than you wou ld think, especially with a flat back posture. If the lumbar spine is stiff you will round off in the upper back albeit unintentionally, th is is because we have much more mobility in th e t horacic spin e than we do generally in t he lumbar spine. Agai n, less IS

more.

• Maybe do this one alongside a mirror and watch yo ur upper back. • Placing a small ball on your upper back can he lp with the awareness of the movement. It will focus your attentio n straight away. • Breathe in to sit back towards the heels into a she ll stretch, after the movement (as below). Breathe out to relax and release. Give the hands a shake out.

Repetitions •

5-10 times.

/

' 43

monkey sq uat

Beginner Obj ectives: To develo p co rrect lift ing skill s and stre ngt he n t runk sta bilise rs w hile bending.

Start Position • The st anding set positio n.

Technique Breath e in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and stabili se the sho ulders. Hinge from the hips, taking the bottom back, and bending the knees. 3 Ra ise the arms to shou lder level, leading with th e thumbs.

4 Breathe in to return to standing.

Repetitions • Start with 5 and progress to 10.

Hints & TIps Keep the spi ne in neutral alignment.

Bend at the knees, not the waist . • Keep the shoul de rs in line with the hips.

'44

1

30·Minutt! Routine for Fla!

2

Back~

3

145

General Routine For Beginners This s hort ro utine will he lp a begin ne r to start lea rn ing t he p rincip les in a way t hat will be nefit all posture types. Through th is rout ine, t hey ca n lea rn t he t e n comma ndme nts of Pi lates and put them into practi ce.

heel slide

Beginner Obj ective: To develop t runk sta bility. Mo bil ity of t he hip a nd sta bility in t he pelvis to isolate t he moveme nt.

Start Position • Start in the supine set position. •

Your feet are apart in lin e with your knees.

•

Your knees are in line with your

•

Your pel vis is in its neutral position .

•

Engage your Transverse Abdominus muscl es .

hip bo nes.

• Your rib cage is soft and down.

• Your shoulders are away from the ears, arms by your side. • Your shoulder blades are down. • Tuck your chin in to keep the

neck long. •

Breathe in and breat he out.

• The pelvic floor muscles are engaged .

eri'.! RO\lline fo! Beg1n"

2

s

Technique Breat he in t o prepare. 2 Breath e out, engage the Transverse Abdominus and pe lvi c fl o or muscles and slide on e leg away, maintaining pe lvic stabil ity.

3 Breathe in and hold. 4 Breathe o ut, engage the Transverse Abdomin us and pelvic floor muscles, and slide the leg back to t he set position. S Breat he in and hold.

6 Breathe out, engage t he Transverse Abdomin us and pelvic floo r m uscles, an d slide t he other leg away. 7 Breathe in and hold.

8 Breath e ou t, and engage the Transverse Abdominus and pelvic floo r muscles, and slide the leg back to t he set position.

Repetitions • 5-10 ti mes.

Hints & Tips • Try using socks, if yo ur feet are not slid ing along the f loo r smoothly. • Put your hands on hi ps if you want to detect moveme nt. • Keep it slow and don 't rush your breathing- take time to fee l what you' re do ing.

'47

sing le ar m pu ll o ver

Beginner Objective: Helps trunk stab ility and to mobilise a nd stabil ise the shoulder. Mai ntains correct rib cage pla ce m e nt.

Start Position • Start in t he supine set pos it io n.

Technique Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and raise the arms towards the ceil ing. 3 Main tain a neutral spine with your

shoulders down and away from the ears, palms facing one another

and ch in tucked in. 4 Breathe in and hold. S Breathe out, engage the Transverse Abdom inus and pelvic

floor muscles, and take one arm slowly back towards t he floo f, leaving one arm poi nt ing towards the ceil ing.

6 Keep your rib cage down, don't let it flare.

7 Maintain a neutral pelvis, don't arch the back. 8 Keep your arms lengthened, don't bend at the elbows. 9 Breathe in to bring the arm back towards the cei li ng. 10 Breathe o ut, engage the Transverse Abdominus and pelvic floor muscles, and take t he othe r arm back.

Hints & Tips

Repetitions • 5 times on each arm .

• You are not t rying to touch t he f loor be hind you . • Kee p your arms wide from the head . • Yo ur sho ulders stay away from the ears.

seesaw arms

Beginner Obj ective: He lps trunk stability a nd t o mo bilise and st a bili se t he s houlder. Ma inta in s corre ct rib cage place ment .

Start Position • Start in t he supin e set positio n.

Technique Breat he in to prepare.

2 Breathe out, engage the Tran sverse Abdom in us and pelvic floor muscles, take on e arm behin d and one arm down by

2

your side.

3 Breathe in to bring both arms back up to t he ceiling.

4 Breath e out, engage the Transverse Ahdomin lJs ;mrl [)Plv;c

fl oor m uscles, and t ake one arm behi nd an d one arm down by you r side.

Repetitions • 5 ti mes.

3

Hints & Tips Be very careful of the rib cage placement and twisting of the body during the movement. Keep your head st able and still on the floo r. Maintain a neutral alignment.

Mndlficatior'l '

• You can also do a progression of this exercise by taking both arms behind t he head toget her on t he out breath, returning to the ceiling on the in breath.

149

heel sl ide and arm pullover

Beginner Objective : To deve lop coordination skills on top of the stab ility factors .

Start Position

1

Start in the slJrinf' set position with your knees bent and arms by your sides.

Technique Breathe in to prepare. 2 Raise the arms towards th e ceiling.

3 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, slide one leg away, and (as in seesaw arms) take the . opposite arm behind and the other arm down by your side.

2

/

r-

4

Breathe in and hold.

S Breathe Qut, engage the Transverse Abdominus and pelvic floor muscles, and bring the leg back and t he arms back up towards the ceiling.

6 Breathe in and ho ld. 7 Breathe out, engage the Transverse Abdominus and pelvic

3

floor muscles, and slide the other leg away using seesaw arms . The opposite arm to leg goes behind.

Repetitions •

5 t imes.

Hints & Tips • Keep a neutral alignment. Watch the rib cage does not rise or the back arch.

150

double arm pullover and do uble hee l sl ide

Beginner Obj ect ives: This exercise requires strong abdominal strength to prevent the spine f rom moving.

Start Positiol' •

1

T he supine set position .

Technique Breathe in to prepare. 2 Raise the arms towards the ce iling. 3 Breathe out, engage the Transverse Abdominus and pelvic floor muscles to take both arms behind and to sli de both legs away along the floor. Maintain a neutral spine.

4 Breathe in to raise the arms back tOWnrn s rhp. .piling.

5 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, slide the legs back in, and lower the arms bac k down

2

by your side.

-/

Repetitions •

5-1 0 times .

3

Hints & Tips Use your breathing to assist in the movement. Keep your shoulde rs relaxed and your ab dominals hollowed, es pecially on the ret urn . Watch your back doesn't arch or imp rint during t he movements.

•

151

Extra Exercises side p lank level 1

Beginner Objectives: To strengthen the abdom ina Is, shoulder stabi li sers, an d shoulder gird le m uscles.

2

1

Start Position • Start on your side, knees bent out in front, heels together, resting on the elbow, palms up. Your el bow is directly under the shoulder. Lift out of the arm so you are not

4

Technique Breathe in t:J prepare. Raise the top arm towards the ceiling and look up towa rds the hand. 2 Breathe out, engage the Transverse Abdominus and pelv ic

floor muscles, and lift the hips

slumping down.

off the floo r, reaching towards

4 Breath e out, maintain the engagement in the Transve rse Abdominus and pelvic floor muscles, as you return to the floo r.

Repetitions •

the ceiling. 3 Breathe in and hold.

Initially repeat 3 times. As your stamina improves, aim to stay up in position for 3- 5 breaths before returning to the floor to rest.

side pl ank leve l 2

Intermediate

Start Position •

As in level 1, only with the legs outstretched, heels stacked.

Technique 1 Breathe in to prepare, raise the top arm towards the ceiling and look up towards the hand. 2 Breathe out, e ngage the Transverse Abdomi nus and pelvic floor muscles, and raise the hips.

1 52

3 Breathe in and hold. 4 Breath e out, maintain the engagement in the Transverse Abdominus and pelvic floor muscles, and return to the floor.

Repetitions •

Initially repeat 3 times. As your stami na improves, aim to stay up in position for 3-5 breaths, before returning to the floor to rest.

Ext~a

Exercises

side plank level 3

Advanced Start Position •

Sit to the side, resting on a hand, with the top leg open, and foot in front. Your back leg is bent at the knee, your foot sitting behind.

Technique Breathe in to prepare and raise the top arm towards the ceiling. 2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and push into the feet to lift offthe floor, aiming the top hand towards the ceiling and lengthening the legs.

2

3 Breathe in and hold.

4 Breathe out, maintain the engagement in the Transverse Abdominus and pelvic floor muscles, bend the bottom knee to come back down to the floor.

Repetitions •

Initially repeat 3 times. As your stam ina improves, aim to stay up in position for 3- 5 breaths, before returning to the floor to rest.

4

Hints & Tips • Don't forget to do these side exercises on both sides. • Keep the shoulder stabi lised, whi le in up position. • If your neck aches, look directly forward or to the floo r unti l the neck muscles strengthen .

153

front plank level 1

Beginner Objecti ves: To strength en the a bdomin als a nd t runk sta bilisers. St rengthe n the gluteals a nd leg muscl es.

1

Start Position •

2

Start in the prone set position, with your arms tucked in, palms facing towards each other.

Technique Breathe in to prepare. 2 lift the breast bone and stabilise the shoulders. 3 Breathe out and engage the Transve rse Abdominu5 and pelvic floor muscles. 4

Breathe in and hold.

5 Breath e out and return to th e

breast bo ne to the floor. Relax.

154

5

Extra Exercises

front plank level 2

Intermediate Start Position •

Start in the prone set position, with your arms tucked in, palms facin g towards each o ther.

Technique Breathe in to prepare.

2 Breathe out, engage t he Transve rse Abdominus and pe lvic fl oor muscl es, stabilise the shoulders and start to raise the breast bone off the floor.

2

3 Conti nue to rai se the breast bone. 4 Push up ont o the knees, keeping t he back al igned. 5 Breathe in a nd hold.

6 Breathe out, engage the Transverse Abdominus and pelvic

floor muscles, and return to the floor to re lax.

•

Repetitions Initially repeat 3 t imes. As your stami na im proves, aim t o stay up in position for 3-5 breaths. 4

Hints & Tips Keep the abdominals lifted. Don' t round the back off. Keep the shoulder blades pulled in. eep your hands facing up or towards. one another. S\on t dench the fists.

155

front plank level 3

Advanced Start Position •

1

Start in the prone set position, with your arms tucked in, palms facing towards each other.

Technique Breathe in to prepare. 2 Slide the shoulder blades down

the back and raise the breast bone. 3 Continue to raise the breast bone.

2

4 Breathe out to engage the Transverse Abdominus and pelvic floor muscles, and squeeze the

buttocks and the inner thighs t ogether. Push into the bal ls ofthe feet and lift the body off the floor, keeping the spine leve l. 5 Breathe in and hold.

6 Breathe out and lower the body down to relax.

Repetitions Initially repeat 3 times. As your stamina improves, aim to stay up in position for 3-5 breaths.

Hints & Tips: • Don't raise the bottom higher than the shoulders. • Watch yourself in the mirror. • Don't clench the fists. • Your weight should be distributed throughout the body not just in the shoulders. • Keep your shoulder blades down and pulled in.

4

Extra Exercises

side leg lift part 1

Beginner Object ives: To stre ngthe n t he mus cles of th e legs, to isolate t he movem e nt, a nd develo p t runk st a bility w hile o n t he s ide.

Start Position

1

Start in t he side lying set position. If you have a problem gett ing the botto m arm t o support your head,

place a towel or block under the head and move the bottom arm OUt ofthe way.

ech nique

3

3reathe in to prepare. the top toe away.

-

="o;nt

_

~the out, engage the - ransverse Abdom inus and pelvic =001" muscles, and lengthen and --=:. U"e top leg.

-

~-ea-

_

~~'"'e Out,

e in, hol d, and flex the foot. engage Transverse

- --'"'" nus and pelvic floor to oe"":1le

5

eg down.

Ition s

,

- Is & TIps

- ~ ~ "'g back off the --e :op hand down ... _ .tor balance. - --e -eg tOO high, its :_- --0: -e"ghL :;r...e oetween the

~.:a;

~

"'en I"rung

15 7

side leg Iift part 2

Advanced

1

2

3

4

Start Position • Start in the side lying set position. Use the top arm for balance.

Technique Breathe in and point the top toe away, lifting the leg up slightly.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and lift the bottom leg up to the top leg. 3 Breathe in and hold. Flex the feet.

4 Breathe out and lower the legs back down.

Repetitions 5-1 0 times.

Hints & Tips Keep the upper body relaxed. • Use the top arm for balance but don't push into the supporting hand. • Your head stays resting down. • Bring ankle to ankle together, not toe to toe as seen below.

I

Extra Exercises

semi and fu ll me rm aid

Intermediate Obj ective: To strengthen t he Quadrat us Lumbornum muscle, he lping t o keep co rrect alignment of the spine and pe lvis. To develop bal ance and coordinat io n.

, 1

Start Position

.2

The side lying set position, w ith

bottom arm extended up by ear.

Technique Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvi c

floor muscles, hitch the top hip up towards the ri b which will raise t he legs off t he fl oo r.

3 Breathe in and hold.

S

4 Breat he out and release the hips back to lower the legs. 5 For the full mermaid draw the ribs

down also to raise the upper body.

Repetitions 3- 5 t imes.

Hints & Tips Keep the upper body relaxed. Init iate the move from the hips. Its not just a case of lifting the legs.

159

lateral breathing ......................... 18-20

.. 14, 21, 36-57

lordotic posture

side pocket

...... .70

single arm pull over .

. ... .. 148

single leg stretch monkey 5qU
Index

skull rock

. .. .25-26, 32

neck alignment neutral pelvis

.. ... ..... 21-22

in a standing pOSition .....................21 finding when lying down . neutral posture

.22 ...... 21

....................... . ...81, 102

stamina.

. .... 8

standing balance

. . . 93

standing heal ra ises

.......... 106·107

obliques

abdominal preparat ion

obliques with single leg stretch . .. ... ... 108- 109

.42- 43, 103,133

alignment

swan dive

pelvic floor muscles ...... ........ ..... .......28

toe pointing

pelvic tilt

toes, position of

.. 95

arm floats

.. 56,61,94,115

............ . .38

Pilates, Joseph

... .139

breast stroke breast stroke preparat ion

...........13, 14-17

prone squeeze

... 8

cat pedals .......... ... .............. .52, 68-69

cat's ta il

.. 53, 142- 143

.8

centri ng

relax(ltion .

. ............ .8

rib cage placement

.23

wh il e standing

roll down ........... 118-119, 120-121, 124-127

coordination

.................8

roll down/roll up ..... ......... ...... ... .48-51

core subility

..... .27 . , ., . .24

scapula placeme nt

. .. , ....83

seated "c' curve ............... .44-45, 122-123

double arm pull <JY'" dnd double heel31ide .. 151

seated spine twist ....... ... ........... ... 46-47

double arm circles.

........ 149

seesaw arm s

Eastern influences .

. . .......... . .... .7

equipment ...................... ....... ......35

self-postural ana lYSis ............. ... ..... 10-12 ...... 159

semi and full mermaid set-up positions:

five basic principles

.... , .18-26

flat back posture ... ..... ......... ... 17, 114-145

fluidity

.................. . .8

.. 60, 92, 117

foot pedals front plank level 1 .

. ............ ... .. 154 . ......... 155

front pl(lnk level 2 ... front plank level 3 .

. .. 156

full roll down

67

. ... 31

alte rnative .

.. 146-151

prone

...65-66

half roll down

.146-147

heel51id e

. ... 29

side lying 1

... 30

side lying 2 ... ....... ......... .... ........ 30 ......... . ......29, 90

mnding

.. .30, 37

supine using a towel

... .32

shake hand s

. .71

shell stretch ..... ......... ........ .34, 53, 74, 99 shoulder bridge

.41,84-85, 110-111, 129

...... .... 150

shoulder squeeze.

.......... 54,86

side leg lift part 1 .

.... 157

hip flexor stretch 2 ..... ...... .... . ..... ..... .55

side leg lift part 2 .

. ............. 158

heel slide and arm pullover

.. 100,101,130,131-132

i

160

.64,112

side lying open door ... .....78, 79- 80, 134, 135 side plank level 1

kyphotiC pos ture

Chrysalis Image Library:

e Chrysalis Image Library/Robyn Neild; 7. ttl Chrysalis Image Libra ryjKuo Kang Chen; 10, 21 CORSIS: <0 Tim McGuire/CORSIS; 27 ChrysaliS Sooks Group pic is committed to respecting the intellectual property rights of others. We have therefore taken all reasonable effom to ensure that the reproduction of all content on these pages is done with th e fu ll consent of copyright owners. If you are aware of any unintentional omissions please contact the company directly so that (lny necessary corrections may be made for future editions,

...... .30

seated .

ten commandments of ....... ........ 29-30

h(lmstring stretch ........ ...... .... .40, 82, 128

All Images © Chryr.alis Image libra ry/Mike Prior with the exception of t he fo ll owi ng;

.. ............ ... ......... ..... .30

all fours

using a block ........... .. .......... .... .. 32 gener(ll routine

Acknowledgments

.. 23 ...... . ........... 23

when lying down

. ........8

concentration.

... ... ....... 34

......77,98

" ..... 75-76,96-97

breathing

.. .. ......... ..... .72

.6

poSture types

knee drop

............ 136

swimming legs

8

al l fours cat

hip ro ll

.140-141 ............... 16, 90-113

swimming arms ......... ..... . _........ 137, 138

all fours balance ... . .............. .... ...... .73

hip flexor stretch

.. .59, 91, 116

standing twist ...........................62-63 sway b(lck posture

abdominal muscles ............ . . . . .. ........ 27

.. 104, 105

......... . ....... .33-34

sitting

. . ... ...... 152

.. ............ .. .. .39

side plank level 2 .

. ...152

....... 15, 21, 58-89

side plank level 3 .

. ...... ... ....... 153

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