New Innovations in Pilates book out soon! Learn about the anatomy and kinesiology of Pilates and how to stretch effectively for life and for Pilates improvement.
Joseph Pilates developed his exercise philosophy and method called contrology in the early 1900s. He incorporated principles from Eastern and Western exercise philosophies. Pilates refined his method while interned in a prison camp during WWI, where he used improvised equipment to help fellow prisoners exercise. After the war, he trained troops and gained popularity. In the 1920s, he immigrated to the US and opened a studio in New York. His method became popular in the dance community. Pilates exercises focus on core strength, breathing, concentration, and flow of movement. Incorporating Pilates principles into rehabilitation can help improve movement quality and facilitate a new approach to exercise.
HELP PD - Pd specific agility training compressed picturesSue Scott
HELP PD is a unique exercise protocol designed to delay mobility losses in Parkinson ’s disease. Developed at OHSU’s Neurological Sciences Institute by Dr. Fay Horak and her team of researchers, including lead trainer, Sue Scott, MS. HELP PD uses 6 specific physical activities (parts of Tai chi, Kayaking, Pilates, Lunges and obstacle courses) to target 5 key mobility constraints of PD: rigidity, freezing, bradykinesis, poor coordination and sensory integration. This program was presented for the International Council for Active Aging, ICAA, in December 2009
This document provides guidance on developing an effective torso training program. It emphasizes teaching athletes to engage their deep core muscles through drawing in the belly button to the spine. A balanced program includes exercises for flexion, extension, rotation, and stability in various planes of motion. Sample workout modules progress from simple to complex movements and focus on both stability and dynamic exercises over time. The goal is to train the torso like any other component for improved movement patterns, injury prevention, and power transfer.
The document provides information on improving jumping technique for Irish dancing. It discusses the three phases of a jump - the eccentric, amortization, and concentric phases - and explains how different muscle groups are engaged in each phase. Core strength and stability are also emphasized. A 4-week sample training plan is outlined focusing on exercises to build lower body strength, power, and core control like squats, calf raises, and planks. The goal is to strengthen the muscles needed for powerful, controlled jumps.
Gymnastics Shoulder and Hip Flexibility Essentials DavidTilley17
PDF slides to "Essentials of Gymnastics Flexibility" a lecture given by Dr. David Tilley. Topics center on shoulder and hip flexibility to increase performance and reduce injury risk.
This document discusses 5 keys to understanding and preventing lower back pain in gymnastics: 1) Types of back pain including extension, flexion, impact, and hanging injuries. 2) Causes including high workloads, limited flexibility, strength imbalances, fatigue, and growth spurts. 3) Focus on managing workloads, improving flexibility, balancing strength, monitoring fatigue, and screening for growth changes. 4) Know when to seek medical help for persistent or recurring symptoms. 5) Implement prevention strategies like workload monitoring, flexibility training, core strengthening, technique drills, and early detection of issues.
Presentation from Nov 1 to the PISA (Professional Ski Instructors Association). Is your fitness level and more specifically your ability to move well as a HUMAN limiting your ski ability?
Joseph Pilates developed his exercise philosophy and method called contrology in the early 1900s. He incorporated principles from Eastern and Western exercise philosophies. Pilates refined his method while interned in a prison camp during WWI, where he used improvised equipment to help fellow prisoners exercise. After the war, he trained troops and gained popularity. In the 1920s, he immigrated to the US and opened a studio in New York. His method became popular in the dance community. Pilates exercises focus on core strength, breathing, concentration, and flow of movement. Incorporating Pilates principles into rehabilitation can help improve movement quality and facilitate a new approach to exercise.
HELP PD - Pd specific agility training compressed picturesSue Scott
HELP PD is a unique exercise protocol designed to delay mobility losses in Parkinson ’s disease. Developed at OHSU’s Neurological Sciences Institute by Dr. Fay Horak and her team of researchers, including lead trainer, Sue Scott, MS. HELP PD uses 6 specific physical activities (parts of Tai chi, Kayaking, Pilates, Lunges and obstacle courses) to target 5 key mobility constraints of PD: rigidity, freezing, bradykinesis, poor coordination and sensory integration. This program was presented for the International Council for Active Aging, ICAA, in December 2009
This document provides guidance on developing an effective torso training program. It emphasizes teaching athletes to engage their deep core muscles through drawing in the belly button to the spine. A balanced program includes exercises for flexion, extension, rotation, and stability in various planes of motion. Sample workout modules progress from simple to complex movements and focus on both stability and dynamic exercises over time. The goal is to train the torso like any other component for improved movement patterns, injury prevention, and power transfer.
The document provides information on improving jumping technique for Irish dancing. It discusses the three phases of a jump - the eccentric, amortization, and concentric phases - and explains how different muscle groups are engaged in each phase. Core strength and stability are also emphasized. A 4-week sample training plan is outlined focusing on exercises to build lower body strength, power, and core control like squats, calf raises, and planks. The goal is to strengthen the muscles needed for powerful, controlled jumps.
Gymnastics Shoulder and Hip Flexibility Essentials DavidTilley17
PDF slides to "Essentials of Gymnastics Flexibility" a lecture given by Dr. David Tilley. Topics center on shoulder and hip flexibility to increase performance and reduce injury risk.
This document discusses 5 keys to understanding and preventing lower back pain in gymnastics: 1) Types of back pain including extension, flexion, impact, and hanging injuries. 2) Causes including high workloads, limited flexibility, strength imbalances, fatigue, and growth spurts. 3) Focus on managing workloads, improving flexibility, balancing strength, monitoring fatigue, and screening for growth changes. 4) Know when to seek medical help for persistent or recurring symptoms. 5) Implement prevention strategies like workload monitoring, flexibility training, core strengthening, technique drills, and early detection of issues.
Presentation from Nov 1 to the PISA (Professional Ski Instructors Association). Is your fitness level and more specifically your ability to move well as a HUMAN limiting your ski ability?
Ask an Exercise Question Mobility, Injury Prevention, & RecoveryMUSWellness
Part 3 of our "Ask an Exercise Question" series. Neal Andrews, Exercise & Fitness Specialist for MUS Wellness, addresses your questions about injury prevention and treatment, and mobility. April 21, 2016.
This document discusses the importance of core conditioning for posture, injury prevention, and overall health. It begins by explaining how our ancestors needed strong cores to survive, and how core weakness can lead to many modern problems like back pain.
It then separates the core into the inner and outer units. The inner unit includes deep muscles like the transversus abdominis that provide stability, while the outer unit includes larger muscles for movement. Several exercises are described to target each unit, like the bird dog on an exercise ball for the outer unit. Regular core conditioning can help reduce injuries and pain while improving posture.
How Much is Too Much for Young Gymnasts? PDF SlidesDavidTilley17
This document provides an overview of practical applications of workload science in gymnastics. It discusses the importance of monitoring workloads and implementing proper stress and recovery cycles for young athletes. The author advocates learning from available research on ideal work to rest ratios and periodization models. Cultures and habits within gyms that promote health, skill development and human growth are emphasized. Specific suggestions are provided on tracking workloads, planning training cycles, and implementing recovery strategies to prevent overtraining and injuries in gymnastics.
How Much is Too Much in Gymnastics? Practical Applications of Workload Scienc...DavidTilley17
PDF slides to "How Much is Too Much in Gymnastics? Practical Applications of Workload Science in Gymnastics " a lecture given by Dr. David Tilley. Topics include balancing stress to recover in youth athletes, stress neuroendocrinology basics, the impact of chronic stress on performance and health, and practical tips to be used during training.
Preventing Knee and Ankel Impact Injuries in GymnasticsDavidTilley17
The document discusses impact knee and ankle injuries in gymnastics. It notes that these types of overuse injuries affect thousands of gymnasts worldwide and are a major problem that is getting worse. The document outlines several contributing factors, including a lack of understanding of workload management principles, the evolving difficulty of skills and equipment, and cultural resistance to prioritizing basics over new skills. It then details some of the most common knee and ankle injuries at different age ranges. The document concludes by discussing prevention methods, including radical communication, workload management, physical preparation, proper landing and skill technique, prehab, and managing injuries when they first occur.
The World Health Organization has recommended the goal of promotion of Independent Function for programs addressing musculoskeletal pain. Pain sources, functional goals, biomechanical obstacles to recovery and the LASS strategic approach is described.
The document discusses the importance of deloading periods for the human body and training programs. It notes that all training programs eventually stop working if no deloads are incorporated. The body consists of many interdependent systems that all adapt at different rates to training stress. Deloads are necessary to allow for full recovery and supercompensation across all biological systems. Examples of deload strategies and weekly training templates are provided, emphasizing the need for flexibility in programming to match an individual's needs and adaptation.
Here are 3 critical thinking questions to consider after reading Maria's real life story about back pain:
1. Some possible factors that led to Maria's back pain include sitting for long periods at work, lack of exercise, and stress. She took steps to correct the situation by starting a daily stretching routine, doing yoga, strengthening her core muscles, and practicing stress management techniques.
2. Have you experienced back pain? If so, what activities or postures made it worse and what changes have helped alleviate the pain? Proper lifting techniques, stretching, core strengthening exercises may help.
3. What are your thoughts and feelings about yoga? Have you ever tried a yoga class? If so, how was the experience and did you
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
This document provides a summary of a program called "Unlock Your Hip Flexors" that aims to help readers loosen tight hip flexors through a sequential series of 10 exercises. The author argues that tight hip flexors can cause numerous health issues and are made worse by prolonged sitting. A kinesiologist named Rick Kaselj developed the 10 exercise "flow" that is said to efficiently target and release tight hip flexors when done in the proper order. Readers are offered a DVD and manual explaining the program. Bonuses include routines for tight hamstrings and improving posture.
Gymnastics Strength and Conditioning: Traditional Methods Meets New ScienceDavidTilley17
PDF slides to "Gymnastics Strength and Conditioning: Traditional Methods Meets New Science" a lecture given by Dr. David Tilley. Topics focus on using traditional gymnastics body weight strength as well as new science for weightlifting in periodized year long models. Slides also contain the latest thoughts on energy systems training for performance and long-term training improvements.
Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.
Women's Concerns , Position Along With Central ConditioningTracy373Fredette
This document discusses the importance of core conditioning for both men and women. It notes that many orthopedic issues stem from poor core stabilization and strength. The core muscles are divided into the inner and outer units.
The inner unit includes muscles like the transverse abdominis, pelvic floor muscles, and multifidus that provide spinal stability. Exercises highlighted to train the inner unit include the 4-point transverse abdominis tuck, horse stance series, and heel slides.
The outer unit includes muscles like the obliques and back that aid in movement. Exercises provided to train the outer unit include alternating dumbbell chest presses on a Swiss ball, lunges, and bent-over rows
The 28 best stretching routines in the land (for next level mobility)Luke Jones
Some of the best stretching and mobility routines on the web. Free up your joints, improve your flexibility, reduce chronic pain, and take your performance to the next level.
Originally published at: http://herohealthroom.com/2016/10/12/stretching-routines/
Hidden survivalmuscle - Find the muscle that flatten youre belly and strength...Mikael Andersson
This document provides an overview of the "Unlock Your Hip Flexors" program, which aims to help readers release tight hip flexors through a series of specific exercises performed in a sequential flow. The program is presented as a solution to common issues like back pain, belly fat, low energy, and more, which are claimed to stem from tight hip flexors. Sitting for long periods is identified as a major cause of tight hip flexors. The program teaches techniques like PNF stretching, dynamic stretching, core exercises, and more to target the hip flexors, especially the psoas muscle, through a coached video and manual. It is promoted as providing immediate relief from tight hips.
THE SHOCKING WAYS THAT TIGHT HIPS ARE HOLDING YOU BACK… THAT YOU WON’T BELIEVEFooppop
This document introduces a program called "Unlock Your Hip Flexors" which aims to help readers address tight hip flexors through a sequential flow of 10 exercises. Tight hip flexors are said to be a hidden problem causing issues like pain, fatigue, and difficulty losing weight. A key muscle involved is the psoas major muscle. The document claims sitting for long periods is a major cause of tight hip flexors. It then introduces the program creator and a kinesiologist who developed the sequential flow approach to targeting the hip flexors through different techniques like stretching, mobility exercises, and muscle activation in a strategic order.
Functional Training for Endurance AthletesAlstinBenton
The document provides guidance on functional training for endurance athletes. It discusses the importance of functional training for injury prevention, biomechanics, and performance. The document outlines sample routines for proprioception, range of motion, tissue management, core development, and strength training. It emphasizes proper progression of training frequency, intensity, and time to avoid injury. The routines shown are meant to be integrated into a full training program over multiple phases to develop an athlete's strength, power, stability, and range of motion.
This document discusses training methods for top US distance swimmers. It outlines the high training volumes and intensities of successful clubs like Mission Viejo and Nations Capital, with 11-11.5 workouts per week totaling 60,000-90,000 yards. Speed work is emphasized through sprint and fast pace sets. Kicking is a major focus to improve technique and distance per stroke. Coaches work closely with swimmers on technique cues and video analysis. Taper training involves maintaining pace and efficiency over a variety of distances. Altitude training can boost aerobic capacity if done at moderate altitude for 3-4 weeks, with sufficient recovery before competition.
ΠΟΛ.1182/16: Κοιν/ση της υπ' αριθμ. 26/16 γνωμοδότησης του Β Τμήματος του ΝΣΚ - Διαδικασία διόρθωσης ΦΑΠ ετών 2011-2013 για εκτός αντικειμενικού συστήματος οικόπεδα του Δήμου Ν. Μάκρης
Ask an Exercise Question Mobility, Injury Prevention, & RecoveryMUSWellness
Part 3 of our "Ask an Exercise Question" series. Neal Andrews, Exercise & Fitness Specialist for MUS Wellness, addresses your questions about injury prevention and treatment, and mobility. April 21, 2016.
This document discusses the importance of core conditioning for posture, injury prevention, and overall health. It begins by explaining how our ancestors needed strong cores to survive, and how core weakness can lead to many modern problems like back pain.
It then separates the core into the inner and outer units. The inner unit includes deep muscles like the transversus abdominis that provide stability, while the outer unit includes larger muscles for movement. Several exercises are described to target each unit, like the bird dog on an exercise ball for the outer unit. Regular core conditioning can help reduce injuries and pain while improving posture.
How Much is Too Much for Young Gymnasts? PDF SlidesDavidTilley17
This document provides an overview of practical applications of workload science in gymnastics. It discusses the importance of monitoring workloads and implementing proper stress and recovery cycles for young athletes. The author advocates learning from available research on ideal work to rest ratios and periodization models. Cultures and habits within gyms that promote health, skill development and human growth are emphasized. Specific suggestions are provided on tracking workloads, planning training cycles, and implementing recovery strategies to prevent overtraining and injuries in gymnastics.
How Much is Too Much in Gymnastics? Practical Applications of Workload Scienc...DavidTilley17
PDF slides to "How Much is Too Much in Gymnastics? Practical Applications of Workload Science in Gymnastics " a lecture given by Dr. David Tilley. Topics include balancing stress to recover in youth athletes, stress neuroendocrinology basics, the impact of chronic stress on performance and health, and practical tips to be used during training.
Preventing Knee and Ankel Impact Injuries in GymnasticsDavidTilley17
The document discusses impact knee and ankle injuries in gymnastics. It notes that these types of overuse injuries affect thousands of gymnasts worldwide and are a major problem that is getting worse. The document outlines several contributing factors, including a lack of understanding of workload management principles, the evolving difficulty of skills and equipment, and cultural resistance to prioritizing basics over new skills. It then details some of the most common knee and ankle injuries at different age ranges. The document concludes by discussing prevention methods, including radical communication, workload management, physical preparation, proper landing and skill technique, prehab, and managing injuries when they first occur.
The World Health Organization has recommended the goal of promotion of Independent Function for programs addressing musculoskeletal pain. Pain sources, functional goals, biomechanical obstacles to recovery and the LASS strategic approach is described.
The document discusses the importance of deloading periods for the human body and training programs. It notes that all training programs eventually stop working if no deloads are incorporated. The body consists of many interdependent systems that all adapt at different rates to training stress. Deloads are necessary to allow for full recovery and supercompensation across all biological systems. Examples of deload strategies and weekly training templates are provided, emphasizing the need for flexibility in programming to match an individual's needs and adaptation.
Here are 3 critical thinking questions to consider after reading Maria's real life story about back pain:
1. Some possible factors that led to Maria's back pain include sitting for long periods at work, lack of exercise, and stress. She took steps to correct the situation by starting a daily stretching routine, doing yoga, strengthening her core muscles, and practicing stress management techniques.
2. Have you experienced back pain? If so, what activities or postures made it worse and what changes have helped alleviate the pain? Proper lifting techniques, stretching, core strengthening exercises may help.
3. What are your thoughts and feelings about yoga? Have you ever tried a yoga class? If so, how was the experience and did you
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
This document provides a summary of a program called "Unlock Your Hip Flexors" that aims to help readers loosen tight hip flexors through a sequential series of 10 exercises. The author argues that tight hip flexors can cause numerous health issues and are made worse by prolonged sitting. A kinesiologist named Rick Kaselj developed the 10 exercise "flow" that is said to efficiently target and release tight hip flexors when done in the proper order. Readers are offered a DVD and manual explaining the program. Bonuses include routines for tight hamstrings and improving posture.
Gymnastics Strength and Conditioning: Traditional Methods Meets New ScienceDavidTilley17
PDF slides to "Gymnastics Strength and Conditioning: Traditional Methods Meets New Science" a lecture given by Dr. David Tilley. Topics focus on using traditional gymnastics body weight strength as well as new science for weightlifting in periodized year long models. Slides also contain the latest thoughts on energy systems training for performance and long-term training improvements.
Strength, Core and Stablity Training for Endurance Athletes. The logic and science behind the need for endurance athletes to get stronger. Exercise examples and workout structure.
Women's Concerns , Position Along With Central ConditioningTracy373Fredette
This document discusses the importance of core conditioning for both men and women. It notes that many orthopedic issues stem from poor core stabilization and strength. The core muscles are divided into the inner and outer units.
The inner unit includes muscles like the transverse abdominis, pelvic floor muscles, and multifidus that provide spinal stability. Exercises highlighted to train the inner unit include the 4-point transverse abdominis tuck, horse stance series, and heel slides.
The outer unit includes muscles like the obliques and back that aid in movement. Exercises provided to train the outer unit include alternating dumbbell chest presses on a Swiss ball, lunges, and bent-over rows
The 28 best stretching routines in the land (for next level mobility)Luke Jones
Some of the best stretching and mobility routines on the web. Free up your joints, improve your flexibility, reduce chronic pain, and take your performance to the next level.
Originally published at: http://herohealthroom.com/2016/10/12/stretching-routines/
Hidden survivalmuscle - Find the muscle that flatten youre belly and strength...Mikael Andersson
This document provides an overview of the "Unlock Your Hip Flexors" program, which aims to help readers release tight hip flexors through a series of specific exercises performed in a sequential flow. The program is presented as a solution to common issues like back pain, belly fat, low energy, and more, which are claimed to stem from tight hip flexors. Sitting for long periods is identified as a major cause of tight hip flexors. The program teaches techniques like PNF stretching, dynamic stretching, core exercises, and more to target the hip flexors, especially the psoas muscle, through a coached video and manual. It is promoted as providing immediate relief from tight hips.
THE SHOCKING WAYS THAT TIGHT HIPS ARE HOLDING YOU BACK… THAT YOU WON’T BELIEVEFooppop
This document introduces a program called "Unlock Your Hip Flexors" which aims to help readers address tight hip flexors through a sequential flow of 10 exercises. Tight hip flexors are said to be a hidden problem causing issues like pain, fatigue, and difficulty losing weight. A key muscle involved is the psoas major muscle. The document claims sitting for long periods is a major cause of tight hip flexors. It then introduces the program creator and a kinesiologist who developed the sequential flow approach to targeting the hip flexors through different techniques like stretching, mobility exercises, and muscle activation in a strategic order.
Functional Training for Endurance AthletesAlstinBenton
The document provides guidance on functional training for endurance athletes. It discusses the importance of functional training for injury prevention, biomechanics, and performance. The document outlines sample routines for proprioception, range of motion, tissue management, core development, and strength training. It emphasizes proper progression of training frequency, intensity, and time to avoid injury. The routines shown are meant to be integrated into a full training program over multiple phases to develop an athlete's strength, power, stability, and range of motion.
This document discusses training methods for top US distance swimmers. It outlines the high training volumes and intensities of successful clubs like Mission Viejo and Nations Capital, with 11-11.5 workouts per week totaling 60,000-90,000 yards. Speed work is emphasized through sprint and fast pace sets. Kicking is a major focus to improve technique and distance per stroke. Coaches work closely with swimmers on technique cues and video analysis. Taper training involves maintaining pace and efficiency over a variety of distances. Altitude training can boost aerobic capacity if done at moderate altitude for 3-4 weeks, with sufficient recovery before competition.
ΠΟΛ.1182/16: Κοιν/ση της υπ' αριθμ. 26/16 γνωμοδότησης του Β Τμήματος του ΝΣΚ - Διαδικασία διόρθωσης ΦΑΠ ετών 2011-2013 για εκτός αντικειμενικού συστήματος οικόπεδα του Δήμου Ν. Μάκρης
PowerPoint fue lanzado en abril de 1987 como un software para crear diapositivas y gráficos, permitiendo generar texto y gráficos estáticos. En 1987, Microsoft adquirió la empresa creadora de PowerPoint y el software. Desde entonces, PowerPoint se ha incluido en el paquete office de Microsoft y se ha convertido en un software líder para crear presentaciones, con más de 23 años en el mercado.
TRUNG TÂM TƯ VẤN DU HỌC VÀ ĐÀO TẠO INTERCONEX
Phòng 268 – Tòa nhà Vân Nam – 26 Đường Láng – Đống Đa – Hà Nội
SĐT: 04 3 748 0819 hoặc 0904 890 911 hoặc 090 212 8010
Email: info@interconex.edu.vn
El documento presenta un informe de lectura. En él se analizan los principales puntos y conclusiones de un libro o artículo leído recientemente. Se resume brevemente el tema central, la tesis principal y las ideas más relevantes abordadas en la obra.
Art A. Kleiner has over 40 years of experience in hydrographic surveying and geophysical mapping. He is currently the president and owner of Kleiner Consulting, LLC, providing business development, contract management, and strategic services. Previously, he held several leadership and technical roles, including Director of Government Programs at C&C Technologies, Inc. where he managed research projects and secured funding. He has extensive field experience supervising hydrographic surveys around the world and has authored over 20 papers on hydrography and underwater technologies.
Google roundup expanded amp carousel ads, goodbye standard text ads and moreMatchCraft
This document summarizes 5 recent Google updates: 1) AMP carousel ads have been expanded to include related stories from a single publisher, 2) January 31st will be the last day to create standard text ads, 3) Google removed over 1.7 billion bad ads in 2016, double the number removed in 2015, 4) Google is testing a new local inventory ad format that resembles the local pack, and 5) Google will introduce a new interface for managing photos on Google My Business listings.
This document discusses Caitlin English's library database assignment on fall prevention. It summarizes her searches on fall prevention in the CINAHL database and evaluation of relevant articles. She found over 260 results when searching "fall prevention AND nursing" and analyzed two articles in depth, citing them in APA format. She explained how CINAHL is useful for finding nursing evidence and how limiting searches improves relevancy. Caitlin also evaluated websites from the CDC and Medscape on fall prevention criteria and chose the CDC site for her brochure due to its open access to information.
This short document promotes creating presentations using Haiku Deck on SlideShare. It encourages the reader to get started making their own Haiku Deck presentation by providing a button to click to begin the process. The document is advertising the ability to easily create presentations on SlideShare using Haiku Deck.
This document summarizes the journey of Marissa Cieciorka from her freshman to senior year of college as she figured out her major and career path in marketing. As a freshman, she was undecided between education and legal studies majors. In her sophomore year, a professor's advice led her to choose marketing and gain experience through the American Marketing Association student group. She gained internship experience in her junior and senior years in digital marketing, social media, and analytics. This prepared her for her post-graduation career in marketing.
This short document promotes the creation of Haiku Deck presentations on SlideShare by stating it provides inspiration and allows users to get started making their own presentations. It encourages the reader to create presentations on the Haiku Deck platform hosted on SlideShare.
The Soa Brand is a creative services agency that tells compelling stories through beautifully designed events, weddings, and branding. Founded in 2010 as an events company, The Soa Brand now offers creative services beyond just events. Led by Chief Storyteller Shawntel, The Soa Brand believes every person and brand has a story to tell and works to share those stories through innovative designs and strategies.
El documento habla sobre ambientes virtuales de aprendizaje. Explica que la educación virtual usa instrumentos informáticos para procesos de aprendizaje a distancia, mientras que los ambientes virtuales de aprendizaje son entornos de interacción sincrónica y asincrónica que permiten la interacción entre docentes, estudiantes y conocimiento. También describe objetos de aprendizaje virtuales (OAV) como recursos educativos digitales y la plataforma Moodle, resaltando sus características para docentes y estudiantes.
This document contains a resume for Yaser Abdel Latef Abdel Sadek. It includes his contact information, work experience, education history, skills, and certifications. His work experience spans from 2003 to the present and includes positions like site supervisor, storekeeper, and assistant administrator supervisor. He has a B.Sc. in Commerce from Ain Shams University and certifications from Microsoft, CIW, and IBM in areas like Word, Excel, web design, and JavaScript.
Pilates focuses on the core postural muscles that help keep the body balanced and are essential to total body conditioning providing support for the spine.
Yoga & Strength training (weight training)AlexAcayen1
1. The document discusses lifestyle and weight management through yoga and strength training. It covers the different types of yoga poses like standing, inverted, and backbends and their benefits.
2. Strength training through weight lifting is also covered, identifying the main muscle groups and exercises to target each group. Concepts like sets, repetitions, and rest periods are explained.
3. Safety guidelines for both yoga and strength training are provided. Sample workout plans and meal plans to support the training are outlined. The document aims to educate on maintaining a healthy lifestyle through physical activity and nutrition.
ULTIMATE GUIDE TO CLOCK PUSH UP TRAINING AND TOTAL UPPER BODY DEVELOPMENTMihail Mihailov
The document provides instructions and information for using the Clock Push Up, a push up device that allows full 360 degree rotation through different push up positions to work the entire upper body. It consists of two circular bases connected by an adjustable bar, and includes color-coded positions to guide the user through exercises targeting all major muscle groups of the chest, back, shoulders, arms and core. The device aims to make push ups more effective and safer by incorporating rotational movements through a full range of motion.
At Bella Forma Pilates our philosophy is to teach the highest standard of the pilates method and maintain the integrity of what we have learned from numerous pilate
Pilates is a physical fitness system developed in the early 20th century by Joseph Pilates. It focuses on spinal and pelvic alignment, core strength, flexibility, and breath control. Pilates utilizes exercises that can be done with or without equipment, including mat exercises as well as exercises using devices like the Reformer, Cadillac, and Wunda Chair. The Pilates method aims to develop controlled movement through strengthening the core.
Planks are a full-body exercise that work the core and improve posture and balance. They strengthen muscles of the back, shoulders, abdomen, hips and legs. Regular planks can lead to better posture, a stronger skeletal system, and prevention of injuries. Planks are a simple yet highly effective exercise that can be done nearly anywhere without equipment.
Bones are a protein-mineral matrix filled with fat and stem cells. Bones metaphorically act like stiff muscles in that they grow bigger & stronger with weight-bearing exercise.
This document introduces tight hip flexors as a hidden problem affecting health and performance. Sitting for long periods is a major cause of tight hip flexors. Simple static stretching is not effective at loosening hip flexors due to their deep location. The document promotes a program called "Unlock Your Hip Flexors" which uses a sequential flow of techniques including PNF stretching, dynamic stretching, core stability exercises, and fascia stretching to effectively loosen hip flexors. Following this approach is said to improve health issues, increase strength and energy levels.
Flexibility and stretching - how to stretch, when to stretchAlexandra Merisoiu
This document provides guidelines for stretching, including when and how to stretch. It advises performing stretches under supervision to avoid injury, as improper technique can cause muscle or joint damage. Stretching should be done as part of warm-ups and cool-downs, with static stretches recommended after exercise. The document outlines different stretching methods and provides technical advice, such as taking the stretch to a mild discomfort and not forcing beyond normal range of motion.
The document discusses proper exercise techniques for conditioning classes. It argues that isolation exercises are sometimes used when they are not the most effective approach. Compound, multi-joint exercises that work multiple muscle groups simultaneously in functional patterns are generally more efficient and should be prioritized. The document provides examples of exercises that work on core stability, particularly exercises targeting the glutes, and offers tips on incorporating effective movements into a sample conditioning class structure.
Tight hip flexors can negatively impact health and well-being in many ways such as joint pain, poor posture, anxiety, and lack of energy. The hip flexors control balance and movement and when tight, cause compensations throughout the body. Modern lifestyles like sitting contribute to tight hip flexors. A variety of stretching techniques like PNF stretching, dynamic stretching, and fascia stretching can help loosen tight hip flexors and improve mobility, posture, and overall health and performance.
UNIT 3THE BODY AND ITS EXERCISES - LESSON 1-4.pptxKristelMarcelo1
This document provides information about various weight training exercises that can be done at home without equipment. It begins with an introduction to a full-body weight training session and then provides instructions for specific exercises that target the upper body, middle body, and lower body. The upper body exercises described include front raises, tricep dips, pushups, kneeling pushups, back burns, bent over YTW raises, and dumbbell rows. The document emphasizes that bodyweight exercises can effectively build muscle and improve fitness even without access to a gym or equipment during the COVID-19 pandemic.
Standing will yield a higher exercise intensity because more of your muscles are involved in the lift. Standing should also be your preference if you’re looking for improvements in power, performance and coordination.
Sitting may be more appropriate for you if you are working with heavy weights. Although you can stand while lifting heavy, you’ll likely fatigue quickly and experience a breakdown in proper technique, which could lead to injury. Sitting is also preferable if you’re working on isolating specific muscles.
Insanony: Watch Instagram Stories Secretly - A Complete GuideTrending Blogers
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1. Matwork
for Health and Wellbeing
Pilates was conceived to limber and stretch muscles so that your
body will be as supple as a cat" Joe Pilates
Anthony Lett / Kenyi Diaz
Innovations in Pilates
InnovationsinPilatesMatworkforHealthandWellbeingAnthonyLett/KenyiDiaz
SAM
PLE
2. “Constantly keep in mind that you are not interested in de-
veloping merely bulging muscles but rather, flexible ones.”
Joseph Pilates
WHAT!! ANOTHER PILATES BOOK!
When Kenyi and I decided to go the considerable
effort of producing this book, we needed to clarify
why it was necessary. After all, bookshelves are
now flooded with Pilates books and dvds’. Why
produce yet another? As teachers of Pilates, and
teachers of Pilates teachers too, we felt that the
area of flexibility development needed some at-
tention, and warranted writing about. In the first
book of this series titled “Innovations in Pilates;
Therapeutic Muscle stretching on the Pilates Re-
former” I made a similar argument. I wrote about
the history of Pilates and my experience, both per-
sonally and with others in the worldwide Pilates
community that although J Pilates was a visionary
and created his method to increase flexibility, ad-
vances in the areas of sport and medical science
could be used to further augment his work in this
domain. Indeed, the stretching aspect of Joseph
Pilates original work has undergone less devel-
opment in the years since the original set of ex-
ercises was developed. It seemed to me that the
subject areas of core strength, neuromuscular de-
velopment, cardiovascular and general strength in
Pilates have been, and continue to be, the subject
of much investigation and development in the ex-
ercise and medical science communities. The sub-
ject of Stretching seems to have slipped under the
radar to some extent though. We want to address
this omission! Like Joseph Pilates, we believe that
flexibility is an important physical attribute, and
we want to make sure that the work experienced
in any Pilates studio fulfils Joe’s goal by keeping
abreast of modern developments.
PRE PILATES
In more recent years, the original Pilates reper-
toire has been broken down, deconstructed if
you will, into more simple movements known as
“Pre –Pilates”. Physiotherapists in Australia have
developed “Clinical Pilates” a vastly pared down
version of the original, for the treatment of injury.
The deconstruction has occurred for two principal
reasons. One, with advances in knowledge, we
have , as a Pilates community, decided that cer-
tain principles are key, and need further attention
before a fuller, more complex movement, like one
of the original exercises for example, can be at-
tempted. Second, many of the Western sedentary
population of 2014 are simply not up to the task
of completing Joe’s original work, especially not
safely. Interestingly though, PrePilates doesn’t
seem to offer much in the way of stretching. And
yet, to perform the original work a better than av-
erage degree of flexibility is required. So as well as
developing this work to pay homage to one of Joe
Pilates original principles, we feel that in order for
his original work to be able to be successfully and
safely performed, some necessary preliminary
stretching is necessary.
RECOMMENDAIONS HOW TO USE THIS BOOK
In IIP, I wrote about the use of the Pilates reformer
as an exquisite piece of machinery for flexibility
development. In this edition, we are going to take
a different approach. In the first section, part A,
we are going to look at the major flexibility re-
quirements of the original 32 mat based exercis-
es, (there are actually 34, but we have chosen to
omit two, for safety reasons) first by demonstrat-
ing them, and then by breaking down the move-
ments at each of the major joints and muscles
involved in the exercise. We will then direct you
to particular stretches so that you are better able
to perform the original work, and, more impor-
tantly still, so that you are better able to engage
in the activities of daily life with the “spontane-
ous zest and pleasure “ ( J Pilates, Your Health)
that Pilates himself had in mind for you. We call
these preparatory stretches “facilitating stretch-
es,” because they make the original work more
accessible and your performance of them safer,
more effective and more graceful. (This is not to
be confused with the practice of neuromuscular
stretching called facilitated stretching). In part B
we are going to show you how to stretch all of the
major muscle groups of your body, from the feet
up. If you don’t practice Pilates exercise, this sec-
tion will keep you, as Joe Pilates used to say “as
supple as a cat.” When you have mastered many
of them, you might be tempted to revisit Part A
and try your hand (and body!) at some of the Pi-
lates classics. So it is quite likely that you will flick,
Introduction- Part A
SAM
PLE
3. or click, between part A and B constantly.
If an exercise does not have any particular flex-
ibility requirements, for example the “Hundred,”
we will suggest counterposes. A counterpose is
a stretch, an “antidote” movement or group of
stretches done to ensure that you do not become
overly stiff with repeated performances of a par-
ticular exercise or movement pattern. Repeated
performance of any exercise or movement, like
the Hundred, a tennis stroke or cycling for exam-
ple can bring about stiffness. Joe Pilates referred
to such counterposes as “Companion’ exercises.
In “Your Health” p. 44 he writes “The law of nat-
ural exercises recognizes companion or reciprocal
movements in the normal development of the
body.”
If you are a Pilates devotee, read through part
A, and explore on the mat, or with your teach-
er, where you might be experiencing difficulties
with any of the work. Chances are the stretches
recommended will hit the spot for you. Once you
identify your flexibility needs, and follow our rec-
ommendations, your performance of the Pilates
work will benefit tremendously. You will experi-
ence a certain poise and ease of movement dur-
ing your Pilates classes that will also persist past
the session into your daily activities. This is far
more important too of course, because we only
spend at most several hours of our week on the
exercise mat. This transference into the “activities
of Daily life (ADL’s)” is one of the chief goals of
all of our exercise routines. Indeed JP was aware
of the importance of transference too, saying that
“physical fitness is a uniformly developed body ca-
pable of performing our daily tasks naturally and
easily, with spontaneous zest and pleasure.” To-
day in particular, “functional fitness’ has become
the buzzword and focus of training. In the reha-
bilitation domains like physiotherapy, all exercises
are directed toward a return to ADL’s. One caution
though, don’t forget the simple joy of movement
in itself, irrespective of any later rewards that may
accrue.
Of course, it needs to be acknowledged that not
everyone is stiff, and if you have done years of
Yoga or dance for example, and come to Pilates
with considerable flexibility, it may be that con-
trol and precision, two of the other important Pi-
lates principles, are what you need to apply your
practice. If this is the case, we’re sure that you will
find at least some of the stretches effective. First,
because they are precise, and will target some of
the smaller muscles that are often left untouched
in larger full body multi-joint movements like the
ones practiced in Yoga or dance. Second, the deep
stretching we advocate will awaken you to the
patterns of tension and flexibility and sensations
held within your body. This experience will devel-
op a certain “bodymindfulness” that can have a
hugely beneficial impact on your way of being and
experiencing the world.
Finally, we know that repeated patterns of move-
ment of any kind performed within a certain range
like dance for example, will likely only maintain
your flexibility, and not increase it. In other cases,
like running for example, it will reduce your flex-
ibility. So work with the stretches, and find your
tight spots, even if they exist within a mostly lithe
body. As I am fond of quoting in my workshops
“we are the authors of ourselves, through or ac-
tions, and our failures to act, we ultimately design
ourselves.” Sartre. You will undoubtedly find this
to be true for you, too.
Whatever your personal history, use part B to
maintain or increase your current range of move-
ment, your posture and grace, your mental focus,
your awareness and your elegance. Enjoy the
practice!
SAM
PLE
4. Saggital Plane
Coronal Plane
Transverse Plane
Saggital Plane: Flexion and extension
While this text is not intended to teach anatomy, we are using some basic anatomical descriptions of
movement. If you are new to this terminology, the illustrations here can be referred to when you are
reading the breakdown of limb and joint movements in part A. For example, when you read “the shoul-
der is in flexion” you can refer back to these illustrations to clarify what is meant.
Movements such as “Ulnar deviation “and “pronation” have been left out because that level of detail
is not necessary in this text.
Shoulder
Knee
Flexion
Extension
Extension
Flexion
Part A Planes of Movement
Flexion
Spine
Hip
SAM
PLE
6. The roll over
3
2
1
4
BACKGROUND
The Roll Over is very similar to the Roll up in its flexibility requirements. The major difference is that the
weight of the trunk and legs is atop the neck whereas in the Roll Up, the weight of the neck and trunk
sit more safely atop the legs. As well as flexibility in the calves, hamstrings and spine, you need almost
90 degrees of flexion in the lower joints of the neck to achieve this exercise. This is not achievable by
everyone and not advisable for others. The section on tension and compression will explain the rea-
sons for this. Check with your teacher before attempting this manoeuvre. The position in photograph
3 &4 is similar to the “plough pose” from Yoga. In the recent book titled “The Science of Yoga; the risks
and rewards” William Broad chronicles several occasions where stroke has occurred in this position, so
practice with a teacher cautiously.
Major Joints and muscles
The knee: is in extension, and the pelvis/femur in
between 90 to 100 degress of hip flexion during
the most challenging phases of this exercise. The
posterior thigh and hip muscles need stretching
to faciliate this. Practice the One legged Dog pose,
number 4. It reproduces the hip angle perfectly.
The Spine: is flexed strongly, with particular
emphsis on the neck. First, practice the neck
flexion stretch number 66 from chapter 9. If it
is comfortable, then practice the spinal flexion
stretch 40.
The shoulders: are slightly retracted, and the
forearm is prontated. For pronation try stretch 64.
To further facilitate the shoulder retraction try the
pectoralis minor and anterior deltoid stretch 57.
Complete the biceps brachi stretch from chapter
7 stretch number 56 too.
A counterpose for the middle trapezius and
rhomboids, which work hard to stabilize the
shoulder girdle is the cat stretch, number 39. For
the spine, try the Cobra stretch 42.
Part A
Classical exercises3 The Roll over
SAM
PLE
7. STANDARS AND VERSIONS
The stretches in part B are not grouped into sec-
tions with various standards. The reason for this is
twofold. First, each stretch, in itself, has degrees
of difficulty. You can start with the easiest version,
and as progress is made, increase the degree of
difficulty with adjustments in body position. If
you do not feel much of a stretch, check that your
form is correct. If you think that it is, perhaps you
are exceedingly flexible in this particular region.
The second reason that we have not grouped
the exercises into various standards is that after
stretching people for many years, it is our belief
that people cannot be generalized into categories.
People, and their bodies, are far more complicated
than that. There are numerous studies that have
confirmed that flexibility is not a general charac-
teristic, nor is it uniform throughout the body. In
fact, research supports the opposite view – that
flexibility is specific to a particular joint. For ex-
ample, good flexibility in the hip does not ensure
adequate flexibility in the shoulder, or even in the
other hip. (See Alter, Science of Flexibility p.3).
I quoted Sartre in the introduction to part A and
it is worth repeating, “We are the authors of our-
selves. Through our actions, and our failures to
act, we ultimately design ourselves.” In the con-
text of stretching, this means that certain of our
repetitive behaviors will have had certain effects
on our bodies – some behaviors may have caused
tightness and restriction, others may have caused
freedom and flexibility. So while you may catego-
rize yourself as stiff, this stiffness, as a result of
certain of your behaviors, is likely confined to par-
ticular regions. Similarly, while you may think of
yourself as flexible, you may well be, but very like-
ly, with some exceptions. The many ballet danc-
ers that attend my studio provide an example. Al-
though they are generally very flexible, they, like
all of us, expose their bodies to repetitive patterns
of use, or ‘stress’. The requirement of turnout (ex-
ternal rotation of the femurs), which is so critical
to classical dance, means that almost every danc-
er that we see has very tight, and very strong, ex-
ternal rotator muscles. As a consequence, within
their mostly lithe and graceful musculature, there
exist regions of tightness, stiffness and movement
limitation.
So although we may be able to predict certain
outcomes as a consequence of exposure to par-
ticular stresses and the practice of particular be-
haviours (the governing principle of all physical
training, from rehabilitation to elite sports train-
ing – the SAID principle – Specific Adaptation to
Imposed Demand), the most general rule that can
be made about patterns of flexibility is simply that
there isn’t one. Your task is to explore, slowly and
attentively, the stretches available here, and find
out for yourself where your unique body is both
tightest and loosest. In essence, you will be dis-
covering how your body has recorded your activi-
ties and experiences.
HOW OFTEN SHOULD I STRETCH?
This is a question to which there is no definitive
answer. (Are you beginning to see that stretch-
ing is foremost a subjective experience, requiring
exploration, and that we do not wish to become
‘certainty peddlers’, advocating all manner of
strict practices?) A useful distinction is to divide
your stretching sessions into ‘challenging’ and ‘re-
storative’ categories. Sessions can be one or the
other and, given that range of motion can vary
so much from joint to joint, can also be a com-
bination of both. Challenging stretches will leave
you sore, perhaps for several days. Their purpose
is to increase your current range of joint motion,
or level of flexibility. Delayed onset muscle sore-
ness (DOMS) is the common experience of sore-
ness experienced after such activity, and it usual-
ly peaks around 48 hours after training. It makes
little sense to stretch again while in this state.
Repeated stretching or training already tired mus-
cles (or psycho-physiological stress of any kind,
for that matter) leads to ‘overtraining’ or burnout,
where the adaptive or recuperative capacity of
your body is exceeded. Remember that your body
and its adaptive reserves are finite, and that much
of our adaptations to training occur between,
and not during, the session. You must allow your
body time to heal. With adequate rest factored in
to your program, ‘challenging’ stretching for in-
creased flexibility is best done two or three times
per week per muscle group.
‘Restorative stretching’, a title used in Yoga, is dif-
ferent – its goal is relaxation, maintenance, and
to regain your current level of flexibility if you feel
particularly stiff, or sore from previous activity.
Introduction - Part B
SAM
PLE
8. Compression -The hip joint
The hip joint is another major joint at which com-
pression can occur. Stretches where the leg bones,
or femurs , are abducted or flexed are most likely
to create compression sensations. The compres-
sion most often occurs in the tissues between the
greater trochanter and the hip joint rim called the
acetablum. A look at the bone photographs reveals
the diversity of hip and femur shapes. The head
and neck of the femur show extraordinary differ-
ences and the angle of the acetabulum too. You can
imagine the different movement potentials caused
by such variation. Rememeber that they can exist
within individuals too, so one hip joint can be mark-
edly different to the other.
If you experience compression while your hip is in
flexion, try abducting it a little. If your compression
occcurs during abduction like in the side splits, try
externally rotating the femur to create more space
in the joint.
Some stretches where compression may be a fac-
tor include all of the adductor stretches in chapter
four, and the Lunge poses in particuler in chapter 3
Pilates mat exercises like the leg circle, the Seal and
strong hip flexion required may subject the hip to
compression..
Femur Hip socket
Hip socket Femur
SAM
PLE
9. Chapter 1 - Muscle chart
lower leg
Foot
SAM
PLE
10. 10
FLEXORS GROUP
HOW TO STRETCH - Photo A
- Secure your support or box
- Place weight on one leg,
- Keep stance leg straight
- Bend from hips to lower spine
- Lift chest to keep spine straight
- Align spine and arms
HOW TO CONTRACT - Photo A
- Press ball of rear foot into floor
HOW TO RESTRETCH - Photo B
- Lower hands to floor
- Align spine and arms
- Keep stance leg straight
ADVANCED VARIATION 1 - Photo C
- Slowly raise non-stance leg
- Align leg with spine
- Partner to raise thigh of lifted leg
HOW TO CONTRACT
- Press thigh of lifted leg down into partner
HOW TO RETRETCH
- Lift thigh higher
C
Part B
Innovations stretches4 One Leg Dog Pose
B
A
Major Muscles stretched
Soleus
Hamstrings
Gastrocnemius
Adductor Magnus
Gluteus Maximus
SAM
PLE
11. 11
ADVANCED VARIATION 2
HOW TO STRETCH - Photo D
- Partner to raise thigh of lifted leg and bend
knee taking foot torward botton
HOW TO CONTRACT- Photo E
- Press thigh of lifted leg down into partner
- Press foot of lifted leg into partners hand
HOW TO RESTRETCH- Photo E
- Lift thigh and press foot toward bottom
Part B
Innovations stretches4 One leg dog pose
B
A
Major Muscles stretched
Hamstrings
Quadriceps
Hip flexors
Calves
Tibialis Anterior
SAM
PLE
12. 12
HOW TO STRETCH - Photo A
- Bend one knee and drop it out to the side
- Clasp opposite foot and pull foot back towards
you
- Partner to press on pelvis toward neutral posi-
tion
HOW TO CONTRACT - Photo B
- Press heel of foot into floor
- Press ball of foot into hand
HOW TO RESTRETCH - Photo C
- Straighten leg if possible
- Partner to roll pelvis forward as much as pos-
sible
- Lower chest and head onto leg
C
Major Muscles stretched
Hamstrings
Calves
Erector spinae
Part B
Innovations stretches40 The hamstring spine combo
B
A
SAM
PLE
13. 13
HOW TO STRETCH - Photo A
-Partner and assistant draw shoulder blade back
toward spine (retraction)
- Partenr places one hand on scapula to press it
against rib cage
- Partner places other hand on front of shoulder
- person being stretched turns chest away from
the hand on front of shoulder
HOW TO CONTRACT - Photo B
- Perosn being stretched presses front of shoul-
der into partenrs hand
HOW TO RESTRETCH - Photo C
- Turn chest further from partners hand
VARIATION - Photo D
- To stretch both sides at once clasp fingers to-
gethers or hold a strap.
- Rotate chest from tight side.
Major Muscles stretched
Pectoralis Minor
Serratus Anterior
Part B
Innovations stretches57 Standing Pectoralis minor
A
B
C
D
SAM
PLE
14. 14
HOW TO STRETCH - Photo A
-Place foream and front of shoulder onto floor
(forearm pronated, shoulder neutral if possible)
-Hand of straight arm higher then head
- Roll opposite hip, shoulder, leg backward
- Press opposite hand into floor
HOW TO CONTRACT - Photo B
- Press arm down into floor
HOW TO RESTRETCH - Photo C
- Roll opposite hip, leg and shoulder back further
- Press opposite hand into floor
- Make a fist and flex wrist for gretaer forearm
steretch
Major Muscles stretched
Anterior Deltoid
Biceps Brachi
Brachialis
Forearm extensors
Part B
Innovations stretches56 Lying bicep
A
B
C
D
SAM
PLE
15. HOW TO SET UP - Photo A
- Find neutral spine
- Support shoulders keeping scapular flat on ribs
HOW TO CONTRACT - Photo B
- Tuck bottom under
- Contract abdominal muscles
- Take chin to chest
- Press hands outward to stretch between shoul-
der blades
- Press hands way from knees to stretch upper
trap muscles
Major Muscles stretched
Erector Spinae
Rhomboids
Part B
Innovations stretches39 The cat
B
A
Major Muscles stretched
Posterior Deltoid
Middle Trapezius
Rhombiods
Levator Scapula
SAM
PLE
SAM
PLE
16. HOW TO STRETCH - Photo A
- Relax lower back and gluteal muscles
- Draw elbows toward body and lift chest
HOW TO CONTRACT - Photo A
- Press arms and feet into floor
HOW TO RESTRETCH - Photo B
- Take hands wider than mat
- Relax low back muscles
- Press arms straight to lift chest
INTERMEDIATE VARIATION - Photo C
- Lower chest and brig hands closer together
onto mat
- Press arms straight and lock elbows
- Relax and “hang”spine between shoulder
- Deep abdominal breathing
ADVANCE VARIATION - Photo D
- Bring hands closer to hips under shoulders
- Contract leg and spinal muscles to lift knees&
hips
- Contract back muscles to arch spine backwards
Major Muscles stretched
Abdominals
Pectorals
Hip Flexors
Scm
16
Part B
Innovations stretches42 The cobra
A
B
C
D
SAM
PLE
17. Innovations Application Charts
Pilates exercise Facilitating stretches Counterpose
Pilates exercise Facilitating stretches Counterpose
Pilates exercise Facilitating stretches Counterpose
Pilates exercise Facilitating stretches Counterpose
Many of you will have enjoyed deepening your understanding of the Pilates Matwork while reading
the deconstruction of the mat exercises contained in the book. You will have flicked from page to page,
looking at the facilitating stretches, then the counter poses. In this section, we have attached an ex-
ample of how you might simplyfy that process with the use of some lesson charts, called “Innovations
Application Charts” Please have a look at the sample we have provided and then photo copy the blank
tables that follow, so that you can assemble your own lesson plans. The tables that you put together
might be for your own reference, or they may comprise a ten week course for example. You might de-
cide that a complex exercise like the Wheel will be attempted on week ten of your course. Some of the
lesson time in the lead up classes could be spent practicing the facilitating stretches. You can purcahse
ready made application charts from our shop ; www.pilatesshop.com.au
INNOVATIONS IN PILATES
"Some recommendations on how to use this book"
SAM
PLE
18. Written and modeled by international presenters Kenyi Diaz and Anthony Lett, this is a book
that any serious Pilates teacher and student will want to own. When you’ve finished this book,
your Pilates work inprove, with all the benefits that it brings, and your flexibility for daily life
will be vastly enhanced.
Not just another Pilates book, Innovations in Pilates; Matwork for Health and Wellbeing
will show you how to effectively develop one of Joseph Pilates original goals, how to
become more flexible. By first breaking down and then teaching you the flexibility re-
quirements of the classical Matwork, IIP Matwork will enable you to succeed safely at all
of those difficult Pilates exercises that have you stuck because they require significant
flexibility to perform.
This book will show you:
• The original/classical Pilates Matwork exercises and their flexibility requirements
• How to break down/deconstruct the classical exercises into smaller movements
and stretches that are easier to achieve
• How to stretch with the latest, safest and most effective stretching science
• Both solo and partner stretching exercises
• Superb anatomy illustrations, which you can explore experientially in your practice
Innovations in Pilates
SAM
PLE