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  • BK8071 Ellie Herman Reformer

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    BK8071 Ellie Herman Reformer

    Загружено:

    gise3
    pilates

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF или читайте онлайн в Scribd
    Отметить как неприемлемый контент
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    Gaiam RN MR: PILATES REFORMER A MANUAL FOR PILATES INSTRUCTORS SERIOUS PILATES STUDENTS author of Pilates for Dummies, Pilates Workbook on the Ball and Pilates Props Workbook CONTENTS CONTENTS CONTINUED Yrs Uhad | yf. Kir ep INTRODUCTION whe Mn yf Sp 89 SHORT BOX SERIES 143 Plank/Lang Scré 1 3/ 0 Round Back Roll Down 144 FOOTWORK SERIES 25 =U" Pull 1 Flat Back Hinge 146 First Position % Around The World/Up Stretch 32 Old Man at the Gym 147 Monkey on a Branch 2 Down Screcch 33 Up & Over A Barrel 148 Heels in Parallel 2B Arabesque. 94 ‘Twist Round Back 49 Tos in Parallel 2B FID Florist 36 Spear A FishiAround The World 150 Internal Rotation 30 Elephant 9 mb A Tree 152 Calf Raises 31 Forward Bend Srrevch 98 | Side Sit-Ups 134 Combo 32 Long Back Strerch 9 ne Single Leg on HeclTor 3 Semni-Circle 195 Sleepers 34 STOMACH MASSAGE SERIES 101 Ballet Combo 36 Round Back 102 Tendon Stretch 156 Flac Back 103 | ‘Tendon Stretch: Around The World 197 SUPINE SERIES 38 Reaching 104 | ' Chicken Wings 39 Bugis 103 Prancing 158 no a faces re Bostom Lift In 2nd Position —Low 159 ‘Tepe 2 KNEE STRETCH SERIES 107 Sere The Hundred 4B ‘Scooter 108 Tone’ te Frog Extensions 4 Flat Back 109 Rosse Bir Levitation Verité 45 Round Back 110 Seen ‘Short Spine Stretch 46 Knecs OFF m1 ack, ame dead ceases ea REVERSE KNEE STRETCH SERIES uz fous a MIEN Oveheadfaddoite 3 teal nm ae 2 Flat Back/Obliques ns [erpaghoe an ea 3 KNEELING SERIES 5, ae Leg Aire a ‘Chest Expansion 116 ADVANCED & SUPER ADVANCED REPERTOIRE Salute 2 3 ‘Arm Circles. MB “Thread The Needle/Scar Prep Motel Foor aa a Salute 120 a Front Rowi Kneelin 2 rake ae 3 Kneeling Rackhend 131 Snake Flat Back Hlinge 6 KNEELING SIDE ARM SERIES 132 Corkscrew Overhead 133, | Control Balance Dismounc LONG BOX SERIES of (One Aum Rotator 14 | Backbend Cee Expansion 6 Swackedee 135 1 aoe es Sidebend (Painting Under the Seaizs) BE ORE ETEReree an 183 ‘The Queen ry LEG SERIES & LONG SPINE STRETCH 127 | Pulling Ropes o Leg Pulls in Parallel The Tee 70 Open & Clase | “Triceps a (Open & Close Tum Out/Turn In GL | Backstroke n Recrangles 132 Babance Paine 2B Rectangles & Circles/Ovals 133 ‘Tesier: Dead Hang 4 Hollywood Legs 1d i Hasetesus 76 Diamond Pulls 135 Charlie Chaplin 77 Long Spine Steck 136 Swimming 78 3-Way Hip Stretch 139 i Rocking Sivan 79 | Grasshopper 80 ‘Control Front 140 | Control Back 142 | ROLL DOWN SERIES a1 Roll Downs 82 Reverse Teaser 84 Mermaid 86 BUCTION = EXERCISES Footwork is the first series of exercise done on the Reformer because it uses the large muscles of the legs to “warm-up” the body, plus it’s a great opportunity to reinforce the concept of neutral spine, Which variations should you do? ‘The variations can beadded in wa workous program wo addsess dhe individual's needs, For instance, 2 person with postural bowlegs will henefic from additional external racation foorwork (Hees! «Position, Heels in Second, Position). A person with ankle inseability will benefit fam Toes in Parallel and Combo, Internal Rocation has been. recently added vo the repertoire tw balance all the exteral rotation done in Pilates and dance; the hip joint needs 10 be used in all ROM for long-zerm health. Single leg variations are great for knee, hip and ankle rehabilitation, oF simply for correcting imbalances. Head Rest Setting: Up or Down? Thhc classic citing is Bead rest up, because it Facilita abdominal engagement and ribcage stability when the head is up slightly. Ifyour elienc has tension in their neck when the head rest is up, then try putting ic down, Ask che client their preference, and use your judgement about which position is appropriate. ‘The classic 4 Footwork positions: 1-Finsr Posrrions 2-Moker on a Brancit j-HEELS 1s PaRALtEL 4-Catr Raises Footwork Variations: -Heets 1s First Posmmon/ Seconp Posrri0n, Toes is Parattet. -Inrennat Rorrion -Coma “Sisate Leg ow Heeu! Tor “SLEEPER -Batter Compo Foot bar setting: high vs. low + Use high bar ifclient isshort or has an anterior pelvic tile chis is the defauls position + Use low bar ifclient is very ell, has tight hips andlor cannoc acheive neural spine with high bar + For very tall and/or inflexible clients: move “home” away from the carriage so that the dient is pot in to0 decp of knce and hip flexion * Low bar works the back ofthe legs a bit morc and challenges the abdominals 2s you seaighten the legs Alignment cues for all Footwork : *+ Keep pels neutral (iis very exgy 10 tuck t0 i the movement) * Do not allow ribs to “pop up and destabilize the toro + Work both legs evenly (look for onc knce straightening before the other) + DONOT hyperestend or lock knees when straightening legs — pull inner thighs together ik: extend From the hip instead ofthe knees. will engage the hamstrings and lessen the work of the quads + Keep neck, jaw and shoulders relaxed ACIS ~ ELLIE HER ciate SS Sesh FUNCEIONS & TARGET MUSCLES fe Soengthens cep + Tilas shader stubization ALIGSMENT CUES ac OBSTACLES "Keep showtter: rotated epen and wide the cerage ‘VARIATIONS & PEEL BACKS This is ape bck for mune nd Coordination [ELLIE SAYS_.-Ger chat simglecamgte frm” inn 1. Starting Position — 8 to 10 repetitions Uren your back, hands in hancles of cotton loans with eltiows bent te 90° and fingertips toward celling, upper arms glued fo sides, legs in tabletop position. Scoap abdominals to spine and straighten elbows, 3. Inhale Bend elbows to $0 —elhows stay on carriage | .Starting Position — 10 sets of 10 breaths Place hands in leaps with Fingertips toward sky. Elbows are bent 1090- Legs in table top position. Shaulders about an inch away from shoulder rests, Exhale: Roll up to Pilates abcomiaai position while extondiag arms to sides (Trices Press. 2-3. Inhale/Exhale Inhale through nose smoothly for S arm pumps. Exhale percussively through the mouth for 5 arm pumps making a shi~ sh” sound. Luba’ spine is deeply imprinted oa mat and low glutes are engaged. ‘VARIATIONS, ADVANCED BEGINNING, INTERMEDIATE Parana rte MACHINE SET UP * springs: Hor ied * ba: down * ropes standard tenoth 1 risers: clowm headeest FUNGTIONS &c TARGET MUSCLES ams unite body ‘= Suengthers abdominal muscles hp tenors, deen neck fesors, and ies = Chatenges coercnaten—pump ami Py wei eat wie mating toes abey Teacher pomussivebreshing ALIGNMENT CAIES &e OBSTACLES 109 e2ch urd of extales deepen adorn! fengagemer= and cemo us night to mast Plates abdominal postion 1 De ot Just use rectus abominis—hees (lig rel o sie to protec the Jom back “+ Maintain erfame arms wile puny, ‘eacing fingers long, presung hea rexiance ‘Keep upper Baey sable—do not let upper booy o¢k eth arm pres + Obstacles: Weak abs and weak bip exces, tight upper back ‘VARIATIONS & PEEL BACKS + Beglantng: Ute wlatop by peuzan + Intermediates kre=s sro. lighy ower than 30, hips in abot extra rotaton, fet nthe Plates -V tes favorsthe ous for p Nexond + Advanced Varlathas Knees stich ad legal 3s posite while maiming bsomina 009 1 To hetp neck elined look to rip far one S491 Breas nd hen to forthe next but go not aan scape touch mat torso ta rock wih Pen * Can perform Fog Extensions wh aps Seraghtening on each fe of exis torts hip Pex IMAGINE. .)2o ore cradiing @ bowling bal with your spares f youl overasing your ‘rectus yale going "pop tbe ball aff your forse. Imagine yor sternum 2 amcrares #3 the at and you're “hater backing" the wrper back aud thi anchor. ELLIE SAYS. "Traaanally The Hundhed i a Ywarra we exercise 10 get the bod creviaing.~ 1S PLATES REO 43 BEGINNING Pens heaaost A, FUNCTIONS 4 TARGET MUSCLES + Srengthens deltads ant pec major + Wlods abdominals and postural muses Teaches scapula stabitzation with hacia roton tcl traps, serratus aa, romtboics | ALIGNMENT CUES & OBSTACLES ‘Keep skull alloned aver sevis i excelent ‘ing porture while moving arms 1 Sir ght os is bones-—ne slowcnina Benin them or achingla onto thee 1 Fee! chest and tack saying wa and sable ‘Rese threugh pinky finger to encourage the serratas anterior 19 work + Meet is unable to sit up straight in ‘roised legged paaition place them on a ‘eon box mat, oF pillow + As arms retutn 12 starting poston de net [et elbows mave behind torsos will Pinch shoulder blades and force pacs to Feitine the pext “huge = Think ballet ars? VARIATIONS & FEEL BACKS = To increase wieaty, et wit legs stright In tront of you Te work arm strength use red svi 1 For cents who cannot st rors legged 3t all do the whole series ona eng bax. legs sradding the box IMAGINE...you're Shiva and you have # era Ses of arm with ome et seed 9 Yn ‘capwlae rd the othe it arated youre ‘age Hag the tree wih al af voor arta ELLIESAVS._Ramamo toca ths Hg Pavaroe” 4 pana RMA PLATES 1. Starting Position — 6 repetitions Sit eross-Jegged on carriage facing front af Reformer with lack against shoulder rests. Hands in loops with arms to sides with hands and elbows Slightly lower than shoulders. Elbows are slightly rounded. arms are slightly in front of torso. You should be able to see your elbows with your peripheral vision. These are“ballet arms.” Inhale and lengthen spine 2. Exhale Keeping back wide and spine tong, pull hands toward ane anether as if you ware hueging 4 tree. Keep elbows rounded. 2, Inhale Open aims to starting position, growing ever taller in spine. Altes 3 repetitions reverse the breathing so the arms pull together. inhale for'3 more repetitians. Breathe Into the serratus anterior'as you initiate the hug. 1. Starting Pesition — 6 repetitions (2 of each variation) ‘Tansivon ftom Foy @ Tree, salute forehead with elbows bent, and index Fingers touching eyebaws with palms facing out. Tarsa is pitched forward about 20" fram upright. Ina to propare 4 2-3. Exhale/Inhale Straighten ellzows while stabilizing scapulae so they don't elevate. Arms straighten to doortrame position on the line of the body: Hands are even with or wider than shoulders. Inhale. Elbows bead and fingers return to eyebrows. Repeat 3 mes, Shave the Head 4-5, Exhale/Inbale On ath rep, drop head forward bringing hands behind head and salute the Pilates goddess from this position flike you're shaving off the back of your head). Inhale, Return to starting position with control, Repeat 3 Cimes. face ‘sg Sn ‘pes Handi gt ee FUNCTIONS & TARGET MUSCLES 1 Seeqthens twos, daoids and back eaters “Teaches shoulder girdle sapliey ALIGNMENT CUES a ORSTACLES “Keep shoulters wade and scapata siding down back—DO NOT OVERUSE UPPER. mes «+ Contralnicated fe cieste with capa tunnel and eoper quarter Repetiive Sess Injury sees hecaute iis very clit not to-overuse upper wags and levator seapala “If afew to keep shoulders down, allow arms ra widen as they extend — sizing more toward the se tan the fone ‘= Obstacles: Tht oper taps ae las VARIATIONS ae PEEL BACKS «= Tigte hips and/or tight low back mate it difinlt to Ringe forward—in this case have client sit'on mat, pl. or moan Box = Peel pacts Doub Lat Paton te Castine (bom versions) IMAGINE...you are saluting the Pete odes. SUSI SAYS. 7 rarely sae oi erercize done coerectk So aie tact your clans urn hey can sabe ther shoulders wie raising ther cre ove ther heads saeed yp That Rh err omy ewes a INTERMEDIATE i ean TNEyAt MACHINESET UP springs: | red 8 | bllee bre down apes shortened wth Ioepst9 top of hemrest FUNCTIONS ee TARGET MUSCLES ‘Strengthens abdominals and hip exocy + Reinfrces sequential spinal mevement 1 Teaches shoulder girdle stablization = Poel back fr all Tease exercises ALIGNMENT CUES-& ORSTACLES "Doct allow legs to drap while alllng sp or down throagh spine = Keep the motion smooth and steady 12 make sure the abdoiinals and hip exors fa the wk, nat momentue + Dorot lean back while straightening the legs into Reaserposition—feel bady fing int 1 Keep lumbar cpine in small curve mise ‘ry.eg to extend epper back and neck + Obseactes: Tighe namutngs ane weak hip fexors VARIATIONS & PEEL BACKS * Variations: “Can Can’ tegs Seraight& begs Bert ta Staxght See opposite page: 1 Peel Backs: Queen, fo Downs + Contraindcations: Heriatee/rupiuced cls, coceve Iniures IMAGINE...tameane or something is halting your thighs so they cane move mtu fexo (ols up and down ELLIE SAVS._*This isthe easfest version of the Teaser. Saster this ra he Tee wl be your (wth ame west ons werk” 1. Starting Position — 3 0 5 repetitions Holding the loops, move pelvis as close as possible to shoulder rests, sit ‘up in yor Balance Point lifting leas into tabletog position. Squeeze inner ‘thighs together, arms extending in front of you at shoulder height, palms. facing each other. Inhale to prepare 2. xhale Roll down one vertebrae at a time until you're fying Back on the carriage. Inhale at the Bottom. 3. Exhale Feel the seapuiae pulling down the back as you saveeze a tangerine under Your chin, and rofl up ene-vertebra at a time coming back up te your Balance Point. éaintain the tabletop legs throughou, and keep

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