Super Seniors Fitness Solutions

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Pilates Classic Exercise – #3 The Roll Over June 29, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
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The Roll Over.

Excellent for improving the mobility of your spine.
As withe the roll up, your arm position can give you more OR less support.

Level 1 – arms along your sides, so you can push into the floor and get more movement thru your lower back. You will then focus to control your roll back down to the mat – perhaps by relaxing your arms and shoulders to put more load through your core.
Level 2/3 – lift your arms towards the ceiling or cross them over your chest so you have to work really hard to curl your back away from the floor

NOTE
You will also find that to begin your legs may not be straight out towards the floor when you have rolled them over your head. Don’t worry with practice your hamstrings ( back of your legs) will relax and stretch out. You will gain many benefits working with bent knees.

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Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Editor’s Comment: Discussion to follow. Pilates demonstrating the Pilates Roll Over, Poses One to Four:
(diagram derived from original photo).

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Pilates Roll Overs, © Bruce Thomson, EasyVigour Project

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Pilates Classic Exercise – #2 The Roll Up June 22, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
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Pilates doing Pilates Exercises: The Roll Up Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.


Pilates Roll Up, Pose 1:-

Zip and hollow in preparation, and maintain zip and hollow throughout.
Anchor your scapulas, and keep them gently anchored throughout.
Arms “straight backward” (Important:- your back must not arch away from the ground. For those new to Pilates, this means that your arms will not make it all the way “straight backward”).

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Pilates Roll Up, Pose 2:-
(Inhaling): bring your arms up.
Toes pointing upwards.

Pilates Roll Up, Pose 3:-
(Still inhaling): Tuck your chin to your chest.
(Now exhaling): Roll upward by “wheeling the spine” off the mat.

Pilates Roll Up, Pose 4:-
(Still exhaling): roll forward until head touches legs.
Pilates demonstrating the Pilates Roll Up, Poses One to Four:
(diagram derived from original photo).

Pilates Roll Ups, Watch Points:-
Elbows and knees do not flex.
Always apply the instructions recommended in Introduction to Pilates Contrology Exercises
This exercise strengthens the spine in the forward bending direction, and must be balanced with exercises that strengthen the spine in the backward bending direction. I suggest: – “Runner’s Squat” and “The Dart”.
Pilates Roll Ups, Joseph’s Comments:-
“This exercise strengthens the abdominal muscles, and restores the spine to normal”.

Pilates then and now:-
The Roll Up is pretty much the same today. It will change the way you move! – You will be able to spot the Pilates adept by the way he or she uses this exercise to get up off the floor!

Roll Up too difficult? – Read this:-
“Many people can not perform roll-ups when first beginning a Pilates program. Keep in mind, it is easier to roll down than it is to roll up. On the way up, place your hands under the small of your back, and use your arms to help you up”(2).

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Lisa Mercer: Pilates Based Conditioning

Pilates Roll Ups, © Bruce Thomson, EasyVigour Project

 

Pilates Classic Exercise – #1 The Hundred June 15, 2014

Filed under: Fitness,Health — jax allen @ 10:17 am
Tags: , , , , , , , ,

The Hundred
Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

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Pilates Hundred, Pose 1:-
Zip and hollow in preparation, and maintain zip and hollow throughout. Note that the toes are pointing away.
Anchor your scapulas, and keep them gently anchored throughout.
Tuck your chin and lift your head and shoulder blades off the mat. Make sure that you are looking down at your belly.
Raise your straight legs just 2″ off the floor.
Raise arms to the position shown in pose 2.

Pilates Hundred, Poses 2 and 3:-
Beat your arms up and down just 6 to 8 inches (elbows locked)-
Fives beats while inhaling slowly.
Fives beats while exhaling slowly.
A total of one hundred beats.

Pilates Hundred, Pose 4:-
Relax completely (note that the abdomen is still zipped or scooped).
Pilates demonstrating the Pilates One Hundred, Poses One to Four:
(diagram derived from original photo).
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Pilates Hundreds, Watch Points:-

Keep your lumbar spine glued to the floor!
Neck pain: perform the hundred with your head resting on a cushion, & seek physiotherapist, chiropractic, or therapeutic massage advice.

Pilates Hundreds, Joseph’s Comments:-
At first you probably will not be able to carry out instructions as ilustated in poses – this proves why these exercises and all succeeding ones will benefit you. However, with patience and perseverance you eventually should succeed in achieving the ideals as posed – with accompanying normal health(1).

Pilates then and now:-
Nowadays, the Pilates Hundred is often performed with thigh bones angled higher, and arms angled lower(2). Higher angling of the thigh bone works the Rectus femoris very hard over its shorter range: a sure fire recipe for triggerpoints and muscle pain. So why is it taught this way? – Presumably it evolved to help dancers condition their Rectus femoris muscles to cope with the enormous stresses of straight leg raises during dancing(3)?

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York (Review & purchase…)
Bruce Thomson: The Modern Pilates Hundred
Jack Giangiulio: Anterior Hip Pain in Young Dancers: Don’t Be Fooled
Pilates Hundred, Free Pilates Poses, Pictures © Bruce Thomson, EasyVigour Project