What We Did This Week

Sept-Oct 2019 Pilates

Oct, Nov, Dec 2019

Head to toe Mobilising, Stretching and Strengthening

with familiar and new exercises to help us stay stronger for longer

Sunrise Room

Session One

Warm-up

  • Float arms to arm opening spirals
  • Roll-down then roll down, bend and straighten knees, spine into neutral as bend knees, back to c-curve then roll-up
  • Roll-down to child’s pose – open lower back, breath, relax facial muscles – forehead and jaw
  • Into 4-point kneeling
  • Slow cat: arch back, take it half-way back, weight off hands, into neutral, return to 4-point kneeling x 3
  • Slide right leg back bring forward to 90/90 kneeling – rock back and forward with hands on floor for achilles stretch – within range of movement
  • Hands on hips for anti-clockwise rotation as bring knee forward
  • Left-hand outside right knee, bend right arm rotate rib-cage
  • Left hand on ground for side reach and rotation (mermaid stretch) then reach left arm other side (softening) bringing right arm up
  • Back down to child’s pose
  • Repeat on other side
  • Small wave cat – go forward in cat stretch and ripple back
  • Back to child’s pose and contemplate new movement sequence!
  • Roll-up to standing

Balance

  • Float arms in front and circle to side as dip and balance – make sure knees point forward
  • Standing on left leg with step back to calf stretch and spring up, repeat with arm reach, then spiral
  • Bring arms down to shoulder level
  • Standing on left leg, take right knee back at right angle
  • Single dips on left leg
  • Place hands on hips, rotate pelvis clockwise dipping left knee
  • Bring arms over head, lift knee and straighten leg in front take right leg behind and waist stretch from right arm, bringing left arm up
  • Float both arms, feet hip distance apart C-curve with knees bent
  • Repeat on other leg
  • Finish with dip and balance with plier

Pelvic stability & mobility

  • Compass, pelvic clock
  • Single knee drop, drop, single kneefold, single kneefold + straighten and lower

Stamina – 4 reps each side, keep hands behind head

  • Curl-ups, obliques
  • Single kneefold + hip opening open, double fold
  • In double fold: hip opening, toe taps, hip rolls
  • Straighten legs: open, single leg lowering lower, hip rolls
  • In curl-up: hip openings, toe taps; straighten legs: hip openings, leg lowering, double slow toe taps

Prone: Dart

Side-lying: Arm-openings, bow and arrow

Band section:

  • Seated spine stretch, train arm spirals
  • Cardigan buttons
  • Teazer balance
  • Band stretches: hamstrings, gluteals, inner thigh
  • Double leg circles

Session Two

Seated

  • Long frog spine stretch, bring knees together holding calves to back bend
  • Floating spiraling arms

Supine

  • Spine-curls: breathe out as tilt pelvis, breathe in; breathe out to hammock, breathe in; breathe out to full bridge; hold for in breath roll back down
  • Spine-curls + spiraling arm reach
  • Place prickly ball under back:
  • Pelvic tilts (Not compass)
  • Knee openings, knee drops (within range of movement)
  • Pelvic tilts, knee openings, return to neutral, untilt; repeat with single knee drops
  • Roll-up and remove ball

Stamina – sets of 4 reps

  • Curl-ups Obliques
  • Single fold, change legs
  • Single fold with single leg stretch x 4; change legs
  • Repeat in curl-up, then oblique
  • Double kneefolds
  • Double kneefold + single leg stretch; oblique + single leg stretch
  • One leg folded the other straight roll hip to side and back to neutral (can do with prickly ball, can take into bridge)

 Seated

  • Long frog spine stretch, hands under knees back bend
  • C-curve to V-curve roll-backs
  • Roll-backs + single leg stretch

Side-lying – top leg bent on prickly ball, lower leg straight in line with hip

  • Inner thigh lift with toe pointed, leg slides, slide leg back and double pulse

Four-point kneeling

  • Angry cat sit back to neutral
  • Add single arm lifts to neutral

Prone

  • Little dart: + little single leg lifts, shoulder rolls palms up to down, combine with leg lifts, double leg lifts + rolls; back extension from little dart

 

Four-point kneeling

  • Little wave

90/90 kneeling

  • Rock backwards and forwards, rotate hip, gate post rocking to side; straight leg gate post rock backwards and forwards, arm openings, arm openings further back

Relaxation/ball rolling

  • Single leg stretch, stretch
  • Hip roll stretch
  • Single leg hip roll with ball under buttock
  • Hands behind head, in curl up place ball under shoulder blades
  • Ball under base of skull side to side, nodding
  • Hold in place as work down neck with care
  • Standing ball rolling under feet, calf stretch
  • Roll downs

 

Session Three

Soft ball, prickly ball

  • Floating arms to waist twist
  • Roll-downs with flat back – bend knees, push rib-cage forward, stick bum out, arch to roll-up
  • Hip hitches
  • Step right foot forward, rotate hips anti-clockwise; step back, step left foot forward, rotate hips clockwise
  • Hip distance + wide leg squats, dip and balance
  • Hip distance + wide leg squat, dip and balance
  • Single dips, leg in front, then behind for waist stretch with oblique

Roll-down to to 4-point kneeling

  • Angry/neutral cat
  • Half-kneeling neutral + arm reaches
  • Leg slides + lift
  • Table top

Prone

  • Darts: shoulder rotation, leg lifts, combine; double leg lifts, combine with shoulder rotation; beats, Sphynx back extension

Side-lying: inner thigh lift, slide, slide and pulse

Supine

  • Spine curls + arm reach
  • Hip spirals up to shoulder into bridge
  • Prickly under back pelvic tilts, knee openings, knee drops; tilt open or drop, return to neutral, un drop

Soft ball under back for stamina set:

  • Single folds, fold and open; single fold + arms in air; double folds + arms in air, + arm reach; toe taps + arms in air, + reach back; straight leg side scissors; bent leg single leg stretch
  • Hip flexor stretch
  • Hip rolls + ball between knees, in double kneefold, one leg straight one leg bent, then between ankles for straight slow toe taps in curl-up

Seated spine stretch rolling soft ball

  • Ball between knees for C-curve to v/curve roll-backs, + arm openings, + reach arms up and waist twist
  • Roll-ups holding ball; rolling like a ball with ball between knees;
  • Seated spine stretch to RLB balance (V-curve), straighten and bend, roll-over back to RLB balance, then seated spine stretch
  • Seated spine stretch rolling ball along legs
  • Inner thigh stretch in long frog

Side-lying

  • Arm openings + ball between knees

 

Session Four

Session Five

Session Six

Summer Pilates