Term
| Guiding Pilates Principals |
|
Definition
Whole Body Health
Whole Body Commitment
Breath |
|
|
Term
|
Definition
| Development of the body, mind and spirit in complete coordination |
|
|
Term
|
Definition
| Mental and physcial discipline, work ethic, attitude torward one's self and assuming a lifestyle that is necessary to achieve Whole Body Health |
|
|
Term
|
Definition
| Integral part of body functioning, exhalation helps circulatory systems nourish all the tissues with oxygen rich blook while carrying away impurities and metablic waste |
|
|
Term
|
Definition
Whole Body Movement, Breathing, Balanced Muscle Development, Concentration, Control, Centering, Precision, Rhythm
The body is organized by to move by CENTERING. BALANCED MUSCLE DEVELOPMENT allows effecient movement and proper joint mechanics. Constant mental CONCENTRATION is reuired to fully develop the body. PRECISION is necessary for correct form. Only a few repetitions are appropriate so that each repetition can be performed with CONTROL, using only the necessary muscles and effort. BREATHING promotes natural movement and RHYTHM and stimulates muscles to great activity. Pilates exercises use the WHOLE BODY. |
|
|
Term
|
Definition
| coordination, strength, mobility, effecient movement, flowing movement, proper posture, mental and spiritual rejuvenation, self-awareness, self-confidence, restoration of natural animal movement, integration of mind-body-spirit, sense of well-being, enhanced quality of life |
|
|
Term
|
Definition
| Imbedded in certain tendons and work to reduce friction or pressure on tendons, protecting tendons from excessive wear |
|
|
Term
| Synovial/Diathoridal Joint |
|
Definition
|
|
Term
|
Definition
| Freely moveable joint containing a fluid filled cavity between the bones |
|
|
Term
|
Definition
Movement in all directions
Shoulder and Hip |
|
|
Term
|
Definition
Movement in one plane (flexion/extension)
Elbow and Knee |
|
|
Term
|
Definition
Rotational movement
Where the atlas meets the axis |
|
|
Term
|
Definition
Limited movement
Rib/Vertabrae
Scapula/Clavicle |
|
|
Term
|
Definition
Movement in two planes (flexion/extension and abduction/adduction)
Wrist
Atlas/Occiput |
|
|
Term
|
Definition
Movement in two planes
Thumb joint |
|
|
Term
|
Definition
Gross movements of bones and joints
Flexion, extension, abduction, etc.
Walking, running |
|
|
Term
|
Definition
Small movements between joints
Compression, sliding, gliding, rolling
Unique movement of joint |
|
|
Term
|
Definition
Accompanies active movement but is not voluntary
Upward rotation of scapula, calvicular rotation with should flexion
Rotation of fibula with ankle motion |
|
|
Term
|
Definition
|
|
Term
|
Definition
Twelve
Oriented towards flexion
Articulate with ribs |
|
|
Term
|
Definition
Five
Oriented toward extension
Support the weight of the upper body |
|
|
Term
|
Definition
Triangular shaped bone at base of spine
5 bones that fuse before birth
Supports the lumbar spine |
|
|
Term
|
Definition
Several fused bones below the sacrum
Tailbone |
|
|
Term
|
Definition
SIIPC
Composed of the sacrum, illium, ishium, pubis and coccyx
Supports the spine and abdominal contents |
|
|
Term
|
Definition
Long flat bone where the front portion of the ribs connect in front of the heart and lungs
Breast bone |
|
|
Term
|
Definition
Twelve
11 and 12 do not connect to the sternum |
|
|
Term
|
Definition
Connects scapula to sternum
Assists in holding shoulder in place during arm movement
Collarbone |
|
|
Term
|
Definition
Flat triangular bone providing attachment for humerus (upper arm bone)
Located on upper back/upper posterior ribcage
Shoulder blade |
|
|
Term
|
Definition
Longest heavest bone
Articulates with acetabelum of pelvis to form hip joint
Distal end is condyles that articulate with lower leg
Greater trochanter - upper lateral projection
Lesser trochanter - lower medial projection |
|
|
Term
|
Definition
| Sesamoid bone providing attachment for quadriceps that fit in between the two condyles of the femur |
|
|
Term
|
Definition
Large bone in lower leg
Proximal (top) end articualtes with femur
Distal (bottom) end articualtes with talus (heel) |
|
|
Term
|
Definition
Small, thin bone of lower leg
Articulates with tibia but not with the femur |
|
|
Term
|
Definition
Upper arm bone
Head is ball of the shoulder ball and socket joint |
|
|
Term
|
Definition
Lower/forearm bone
Rotates around the ulna |
|
|
Term
|
Definition
Lower/forearm bone
Fixed
Forms the elbows olecranon process |
|
|
Term
| ASIS - anterior superior illiac spinae |
|
Definition
| Projection of illium at the front of the pelvis |
|
|
Term
| PSIS - posterior superior illiac spinae |
|
Definition
| Projection of illium at the back of the pelvis |
|
|
Term
|
Definition
Part of the pelvis
Provides muscular attachment and weight bearing in sitting
Sitz bones |
|
|
Term
|
Definition
|
|
Term
|
Definition
| Long posterior projections from each vertabrae providing sites for muscular attachment |
|
|
Term
|
Definition
| Flaps of bone projecting from the sides of the vertabrae providing sites for muscular attachment |
|
|
Term
|
Definition
| Point of scapula that joins with the clavicle |
|
|
Term
|
Definition
| Projection from the anterior (front) superior (top) part of the scapula |
|
|
Term
|
Definition
| Oval concave surface of the scapula that joins with the humerus (upper arm bone) |
|
|
Term
|
Definition
| Sternum/clavicle attachment |
|
|
Term
|
Definition
| Unites synchondroses/primary cartilaginous joints such as the manubrium and the sternum |
|
|
Term
|
Definition
| Joins symphysis/secondary cartilaginous joints by a plate such as the union of the bodies of the vertebrae or the right and left pubis |
|
|
Term
|
Definition
| Tubular sacs wrapped around tendons, occur where tendons pass under ligaments, facilitate movement by limiting friction |
|
|
Term
|
Definition
| Flattened, fluid filled sacs encased by synovial membrane that facilitates movement by limiting friction |
|
|
Term
|
Definition
| Dense bundles of parallel collagen fibers that hold two bones together, provide stability and strength to a joint |
|
|
Term
|
Definition
| Extensions of muscle into a long fibrous cord that blend into periosteum of a bone, connect muscle to bone |
|
|
Term
|
Definition
| muscle that produces a given movement |
|
|
Term
|
Definition
| Muscle that produces the opposite movement |
|
|
Term
|
Definition
| muscles that work together to produce the same movement |
|
|
Term
|
Definition
| muscle generates constant force and shortens |
|
|
Term
|
Definition
| muscle generates increased force without changing length |
|
|
Term
|
Definition
| overall shortening of the muscle that occurs as it generates tension and contracts against resistance |
|
|
Term
|
Definition
| overall lengthening of the muscle that occurs as it develops tension and contracts to control motion against resistance |
|
|
Term
|
Definition
site of muscle attachment
larger and more proximal (closer to center of body) |
|
|
Term
|
Definition
site of muscle attachment
smaller and more distal (further from center of body) |
|
|
Term
|
Definition
primary muscle of respiration
contracts - pulls downward to create a cavity pulling air into the lungs/contraction = inhalation
relaxes - returns to original shape, air is passively expelled/ exhalation |
|
|
Term
|
Definition
adjacent to ribs
act with inhalation to expand the ribcage and exhalation to contract the ribcage |
|
|
Term
|
Definition
| assists with rib elevation |
|
|
Term
|
Definition
| deepest abdominal muscle compresses abdominal contents assists in forced expiration regulates intra-abdominal pressure stabilizes the spine before movement |
|
|
Term
|
Definition
liliocostalis, longissmus, pinalis
located in groove next to the spine
produce spinal extension, side-bending and rotation |
|
|
Term
|
Definition
| produces lumbar extension and side-bending, elevation of the pelvis, stabilization of the 12th rib during forced expiration |
|
|
Term
|
Definition
| produces spinal extension, side-bending and rotation |
|
|
Term
|
Definition
Origin - Spine, top of neck to bottom of thoracic spine
Insertion - Shoulder
cervical extension
scapular elevation and upward rotation
scapular retraction and scapular depression |
|
|
Term
|
Definition
Origin - thoracic spine
Insertion - scapula
scapular retraction, elevation and downward rotation |
|
|
Term
|
Definition
Origin - pubic bone
Insertion - bottom of ribs/sternum
produces spinal flexion and compression of abdominal contents |
|
|
Term
| External/Internal Obliques |
|
Definition
Spinal flexion
Ipsilateral (same side of body) side-bending
Contralateral (opposite side of body) rotation
Compression of abdominal contents |
|
|
Term
|
Definition
Origin - lumbar spine
Insertion - lesser trochanter
Flex hip
Laterally rotates hip
Unilateral contraction can produce ipsilateral (same side of body) side-bending of the spine |
|
|
Term
|
Definition
Origin - hip
Insertion - lesser trochanter
Hip joint flexion
In closed chain movements, flexes the pelvis or trunk |
|
|
Term
|
Definition
Unilaterally side-bends and rotates the cervical spine
bilaterally flexes the cervical spine
elevates the sternum
assists with forced expiration |
|
|
Term
|
Definition
Origin - upper ribs
Insertion - inside edge of scapula
stabilizes the scapula, scapular protraction (away from the middle), assists with upward rotation of scapula |
|
|
Term
|
Definition
Origin - sternum
Insertion - shoulder
flexes, adducts and medially rotates the humerus |
|
|
Term
|
Definition
Origin - top of ribs
Insertion - outside edge of scapula (coracoid process) stabilizes the scapula against the thoracic wall |
|
|
Term
|
Definition
Origin - top of shoulder, collarbone, top of scapula
Insertion - middle of humerus/upper arm
Abducts the arm
Anterior - medial rotation of arm, arm flexion (forward) Posterior - lateral rotation, arm extension (backward) |
|
|
Term
|
Definition
Origin - top of neck
Insertion - scapula
elevates scapula
assists in the downward rotation of the scapula |
|
|
Term
|
Definition
Origin - spine
Insertion - upper arm
extends, adducts and medially (toward the middle) rotates the humerus
draws the shoulder inferiorly |
|
|
Term
|
Definition
Origin - coronoid process/top of scale
Insertion - middle of the humerus/upper arm
Flexes the arm
Weakly adducts the arm |
|
|
Term
|
Definition
Supraspinatus - abduct the humerus/arm
Infraspinatus - externally rotate the humerus/arm
Teres Minor - externally rotate the humerus/arm
Subscapularis - internally rotate the humerus/arm |
|
|
Term
|
Definition
Origin - scapula
Insertion - top of arm/shoulder joint
abducts the humerus/arm
stabilizes the shoulder joint |
|
|
Term
|
Definition
Origin - scapula
Insertion - top of arm/shoulder joint
Below the supraspinatus
laterally/externally rotate the humerus |
|
|
Term
|
Definition
Origin - bottom of scapula
Insertion - top of arm/shoulder joint
laterally/externally rotates the arm
stabilizes the shoulder joint |
|
|
Term
|
Definition
Origin - scapula
Insertion - top of arm/shoulder joint
medially/internally rotates the humerus |
|
|
Term
|
Definition
Origin - shoulder
Insertion - elbow
flexes the elbow
supinates (turn out) the forearm |
|
|
Term
|
Definition
Origin - top of shoulder
Insertion - back of elbow
extends the elbow
assists with shoulder extension |
|
|
Term
|
Definition
Origin - front lower half of humerus/upper arm
Insertion - elbow
flexes the elbow |
|
|
Term
|
Definition
Origin - lower half of humerus/upper arm
Insertion - wrist
flexes the elbow |
|
|
Term
|
Definition
Origin - inside edge of elbow
Insertion - middle of radius, outside edge
pronates (turn in) the forearm
flexes the elbow |
|
|
Term
|
Definition
Origin - lower front of ulna
Insertion - wrist
pronates (turn in) the forearm |
|
|
Term
|
Definition
Origin - hip
Insertion - middle of femur
tightens the ITB
stabilizes the pelvis
braces the knee especially if the opposite leg is lifted |
|
|
Term
|
Definition
extends, abducts and laterally rotates the hip
acts to stabilize the knee |
|
|
Term
|
Definition
Origin - top of hip
Insertion - inside, top of tibia
produces femoral (thigh) flexion
lateral (away from the middle) rotation of hip
abduction of hip
knee flexion |
|
|
Term
|
Definition
Origin - inside top of hip
Insertion - top of femur
externally rotates the hip
extends the hip
stabilizes the knee by tensioning the ITB |
|
|
Term
|
Definition
Origin - sitz bones
Insertion - top of tibia
hip extension
knee flexion
lateral (away from the middle) rotation of the tibia if the knee is flexed
hamstring muscle |
|
|
Term
|
Definition
Origin - sitz bones
Insertion - inside top of tibia
hip extension, knee flexion, medial (toward the middle) rotation of the tibia if the knee is flexed
hamstring muscle |
|
|
Term
|
Definition
Origin - sitz bones
Insertion - inside top of tibia
hip extension, knee flexion, medial (toward the middle) rotation of the tibia if the knee is flexed
hamstring muscle |
|
|
Term
|
Definition
Biceps Femoris - long head
Biceps Femoris - short head
Semimembranosis
Semitendonsis |
|
|
Term
|
Definition
Origin - front of sacrum
Insertion - greater trochanter
externally rotates the hip
horizontally abducts the hip if the hip is flexed |
|
|
Term
|
Definition
Origin - top of hip
Insertion - greater trochanter
internally and externally rotates the hip |
|
|
Term
| Obturator Internus/Externus |
|
Definition
| externally rotates the hip |
|
|
Term
| Gemellus Inferior/Superior |
|
Definition
externally rotates the hip
assists with hip abduction when the hip is flexed |
|
|
Term
|
Definition
Origin - sitz bones
Insertion - lesser trochanter
externally rotates the hip
assists with hip adduction
quadriceps muscle |
|
|
Term
|
Definition
Origin - hip
Insertion - greater trochanter
hip abduction
internally rotates the hip |
|
|
Term
|
Definition
| hip adduction, flexion and extension |
|
|
Term
|
Definition
Origin - public bone
Insertion - below lesser trochanter
hip adduction
hip flexion |
|
|
Term
|
Definition
Origin - sitz bones
Insertion - top inside of tibia
hip adduction
knee flexion
medially (towards the middle) rotates the tibia when the knee is flexed |
|
|
Term
|
Definition
Origin - top of femur
Insertion - knee
knee extension |
|
|
Term
|
Definition
Origin - inside bottom of femur
Insertion - outside top of knee
knee flexion
internal rotation of the tibia |
|
|
Term
|
Definition
Origin - back, bottom of femur
Insertion - back of ankle
foot plantar flexion (pointing toe)
knee flexion |
|
|
Term
|
Definition
Origin - back of femur
Insertion - back of ankle
knee flexion foot plantar flexion (toe pointing) |
|
|
Term
|
Definition
Origin - front top of tibia
Insertion - big toe/first metatarsal
foot inversion (sickling)
dorsiflexion (foot flexing) |
|
|
Term
|
Definition
| foot eversion and plantar flexion (toe pointing) |
|
|
Term
|
Definition
Origin - top, back of tibia
Insertion - toes
foot inversion
plantar flexion (toe pointing) |
|
|
Term
|
Definition
Anterior curve in the cervical and lumbar spine
Pelvis is tipped towards the thighs
Tailbone sticks out |
|
|
Term
|
Definition
Anterior curve in the thoracic and sacral regions of the spine
Shoulders are rounded forward |
|
|
Term
|
Definition
| decreased lumbosacral angle and lumbar lordosis, hip extension and posterior tilt of the pelvis |
|
|
Term
|
Definition
| Anterior shift of pelvis, hip extension, posterior shift of thorax, increased lumbar lordosis, increased thoracic kyphosis, forward head |
|
|
Term
|
Definition
| spine deviates laterally and has Cobb angle of more than 10 degrees |
|
|
Term
|
Definition
ear, center of shoulder, greater trochanter, knee and ankle are in line
a straight line from the earlobe to shoulder to just behind the hips to the front of the knee and ankle |
|
|
Term
|
Definition
| weight to the outside of the foot/baby toe |
|
|
Term
|
Definition
| weight to the inside of the foot/big toe |
|
|
Term
|
Definition
divides the body into right and left
flexion and extension |
|
|
Term
|
Definition
divides the body into front and back
abduction, adduction, lateral flexion |
|
|
Term
|
Definition
divides the body into top and bottom
rotation |
|
|
Term
|
Definition
| closer to the center of the body |
|
|
Term
|
Definition
| further from the center of the body |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| forward from anatomical position |
|
|
Term
|
Definition
| backward from anatomical position |
|
|
Term
|
Definition
|
|
Term
|
Definition
rotate toward the center
turn in |
|
|
Term
|
Definition
rotate away form the center
turn out |
|
|
Term
|
Definition
| tri-planar movement of the hip and shoulder joint |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
| lateral movement, away from the middle |
|
|
Term
|
Definition
| medial movement, toward the middle |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
movement of the heel so the bottom of the foot faces inward
sickling the foot |
|
|
Term
|
Definition
movement of the heel so the bottom of the foot faces out
winging the foot |
|
|
Term
|
Definition
| extending the ankle, pointing the foot |
|
|
Term
|
Definition
| flexing the ankle, flexing the foot |
|
|
Term
|
Definition
| ligament or capsule is over-stretched, results in mild to severe instability and swelling around the joint |
|
|
Term
|
Definition
| injury to muscle or tendon where the fibers are torn or overstretched, often causes pain, swelling and bruising |
|
|
Term
|
Definition
| prolonged involuntary contraction of a muscle that is painful |
|
|
Term
|
Definition
avoid open chain knee extension with resistance
squatting
avoid pulling leg forward with hands on calves |
|
|
Term
|
Definition
|
|
Term
| Herniated Nucleus Pulposis (HNP) |
|
Definition
bulging disc
avoid spinal flexion, vertical loading the spine (seated, standing or inverted position), straight leg raises or spinal rotation |
|
|
Term
|
Definition
instability of the lumbar spine
avoid spinal extension |
|
|
Term
|
Definition
narrowing of the spinal canal, usually in lumbar spine
avoid spinal extension |
|
|
Term
| Posterior Hip Replacement |
|
Definition
avoid hip flexion over 90, hip adduction and hip internal rotation
avoid sitting cross-legged |
|
|
Term
|
Definition
| avoid hip extension, abduction and external rotation |
|
|
Term
| Adhesive Capsulitis/Frozen Shoulder |
|
Definition
| avoid aggressive stretching and end-range loading of the shoulder joint |
|
|
Term
|
Definition
| avoid resistance training of the upper body, wrist flexion, forearm supination and pressure to base of palm |
|
|
Term
|
Definition
| avoid weight bearing exercises that cause an increase in heel or arch pain or shortens the calf muscles such as plantar flexion of the foot (pointing the toe) |
|
|
Term
|
Definition
| avoid overhead shoulder position, internal rotation and end-range loading of the shoulder joint combined with abduction |
|
|
Term
|
Definition
compression of the nerves, arteries, or veins in the passageway from the lower neck to the armpit
avoid exercises that cause numbness, tingling, ablation pulse, coldness or pain in the upper extermities |
|
|
Term
|
Definition
| exercise must be slow, sustained and low resistance |
|
|
Term
|
Definition
| avoid food two hours prior to exercising, monitor supine position, avoid all inversion |
|
|
Term
|
Definition
| avoid partial and full inversion and forced expirationn |
|
|
Term
|
Definition
| avoid over-exertion, heavy resistance training, fatigue and extreme hot/cold, guard carefully with balance exercises |
|
|
Term
|
Definition
avoid high impact and low intensity frequent exercises
put all joints through full range of motion
work only to point of pain but not past it |
|
|
Term
|
Definition
more than 25% bone loss
avoid spinal flexion, rotation and side-bending
do not fall on the spine
avoid strong external or internal rotation of the hip joint |
|
|
Term
|
Definition
|
|
Term
|
Definition
| avoid moderate to maximal contraction of adductors |
|
|
Term
| Pregnancy 2nd/3rd Trimester |
|
Definition
| avoid inversion, supine positions |
|
|
Term
|
Definition
| avoid end-range stretching to swollen joints, heavy resistance and exercising to the point of exhaustion or extreme fatigue |
|
|
Term
| Spinal Action easiest to hardest |
|
Definition
| flexion, extension, lateral flexion, rotation |
|
|
Term
|
Definition
explicit and manageable
incorporate teacher and client goals
consider clients learning style |
|
|
Term
|
Definition
Beginning
3 Repetitions
Spinal Articulation
Flexibility of back |
|
|
Term
|
Definition
Beginner
10 Full Breathes
Circulation, coordinate movement with breath
Center the mind |
|
|
Term
|
Definition
Advanced
5 Each Way
Reverse spinal articulation
Strengthen the powerhouse |
|
|
Term
|
Definition
Beginning
5 Each Way
Lengthen and tone the thigh
Stretch the legs
Pelvic Stability |
|
|
Term
|
Definition
Beginning
6 Repetitions
Massage the Spine
Increase circulation
Improve spinal articulation |
|
|
Term
|
Definition
Beginning
5 Sets (10)
Strengthen the abs
Increase abdominal endurance
Centering and alignment |
|
|
Term
|
Definition
Beginning
6 Repetitions
Strengthen the abs
Increase abdominal endurance
Work opposition |
|
|
Term
| Single Straight Leg Stretch/Scissors |
|
Definition
Intermediate
5 Sets (10)
Strengthen the abs
Increase abdominal endurance
Stretch and tone the legs
Improve alignment |
|
|
Term
| Double Straight Leg Stretch/Lower Lift |
|
Definition
Intermediate
5 Sets (10)
Strengthen the abs
Increase abdominal endurance
Lengthen out of the hips |
|
|
Term
|
Definition
Intermediate
5 Sets (10)
Strengthen the abs
Increase abdominal endurance
Work rotation |
|
|
Term
|
Definition
Beginning
3 Repetitions
Stretch the low back and hamstrings
Promote full exhalation
Teach how to sit up and out of the hips using core strength |
|
|
Term
|
Definition
Intermediate
6 Repetitions
Challenge balance
Ability to start movement from the abs
Promote alignment
Massage the spine |
|
|
Term
|
Definition
Advanced
3 Sets
Strengthen the powerhouse
Lengthen the thighs
Pelvic differentiation |
|
|
Term
|
Definition
Beginning
3 Sets
Stretch the spine in rotation
Strengthen the abs
Improve respiration |
|
|
Term
|
Definition
Advanced
6 Repetitions
Strengthen spinal extension when moving
Challenge abdominal extension
Promote spinal mobility |
|
|
Term
|
Definition
Beginning
6 Sets (12)
Strengthen the torso
Lengthen the quads
Work hamstrings and back muscles
Lift head out of shoulders and support the upper body with upper back and abs |
|
|
Term
|
Definition
Intermediate
5 Sets
Challenge spinal extension
Stretch the quads and shoulders
Challenge coordination
Lengthen the quads
Work the hamstrings |
|
|
Term
|
Definition
Intermediate
3 Repetitions
Strengthen the powerhouse
Stretch and lengthen the back
Promote spinal articulation |
|
|
Term
|
Definition
Advanced
6 Sets
Open the hips and thighs
Stretch hip flexors, quads and hamstrings
Build abdominal strength
Build spinal flexibility |
|
|
Term
|
Definition
Advanced
10 Each Way
Open the hips and thighs
Work back of legs
Stretch hips and thighs |
|
|
Term
|
Definition
Advanced
3 Sets
Strengthen hip extensors and hamstrings
Teach separation of legs from hip
Improve coordination |
|
|
Term
|
Definition
Intermediate
3 Sets
Work spinal rotation
Challenge lengthening body out of the hips
Improve breath control |
|
|
Term
|
Definition
Advanced
3 Repetitions
Strengthen back and abdominals
Strengthen action of lifting pelvis off the ribcage
Promote spinal articulation
Flexibility of lower back |
|
|
Term
|
Definition
Beginning
3 Each Side
Lengthen thighs, glutes and abdominals
Promote balance |
|
|
Term
|
Definition
Intermediate
3 Repetitions
Strengthen abdominals
Improve spinal articulation |
|
|
Term
|
Definition
Advanced
3 Sets
Strengthen abdominals and obliques
Challenge ability to move legs quickly and remain in upright position |
|
|
Term
|
Definition
Intermediate
20 Strokes
Strengthen spinal extensors
Challenge coordination with breath
Counter stretch after teaser |
|
|
Term
|
Definition
3 Sets
Strengthen and align the torso
Strengthen the powerhouse
Challenge shoulder stability |
|
|
Term
|
Definition
Advanced
3 Sets
Strengthen upper body, glutes and hips
Stretch chest and shoulders
Strengthen the abs
Work unilateral leg lifting |
|
|
Term
|
Definition
Advanced
4 Each Side
Strengthen and tone the abs, hips and thighs
Promote balance on a smaller base and altered center of gravity
Challenge core strength and stability
Promote alignment and balanced hip strength |
|
|
Term
|
Definition
Advanced
3 Each Side
Stretch and strengthen lateral flexors
Challenge strength |
|
|
Term
|
Definition
Advanced
6 Repetitions
Strengthen and build abdominal endurance
Challenge full body control
Spinal flexibility
Shoulder mobility |
|
|
Term
|
Definition
Beginning
6 Repetitions
Promote relaxation
Spinal Massage
Cool Down |
|
|
Term
|
Definition
Advanced
6 Repetitions
Spinal mobility
Abdominal strength |
|
|
Term
|
Definition
Advanced
5 Repetitions
Stretch shoulders, back, quads and knees
Requires a strong back and abdominal control |
|
|
Term
|
Definition
Advanced
6 Sets (12)
Pelvic stabilization and strengthening the glutes and hamstrings |
|
|
Term
|
Definition
Advanced
3 Repetitions
Strengthen the powerhouse for torso support
Strengthen the upper body |
|
|
Term
| Footwork (Prehensile, Arches, Heels, Tendon Stretch) |
|
Definition
Beginning
3 Springs
10 Repetitions
Warm up and align the body
Stimulate organs (heart, liver, kidneys, reproductive organs)
Strengthen the powerhouse |
|
|
Term
|
Definition
Beginning
2 Springs
10 Breaths
Circulation, coordinate movement with breath
Center the mind |
|
|
Term
|
Definition
Advanced
2 Springs
3 Repetitions
Strengthen abdominals working against gravity
Spinal massage
Stretch and articulate the spine |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Challenge coordination of movement with breath
Strengthen the abs when moving arms and legs
Improve coordination |
|
|
Term
|
Definition
Advanced
1 Spring
3 Repetitions
Strengthen abdominal control
Stretch back, chest and shoulders
Coordination of movement with breath |
|
|
Term
| Rowing Front (Sitting Tall, Bending Down, Salute, Hug a Tree) |
|
Definition
Advanced
1 Spring
3 Repetitions
Teach movement of arms from the upper back
Stabilization of torso with powerhouse
Strengthen shoulder girdle
Promote lifting out of hips |
|
|
Term
|
Definition
Advanced
2 Springs
3 Repetitions
Work back, hip extensors and knees |
|
|
Term
| Pulling Straps & T Straps |
|
Definition
Intermediate
1 Spring
3 Repetitions
Strengthen upper back and shoulders
Stretch the chest |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Challenge abdominal strength
Work coordination of arms and legs
Work stabilization of shoulder girdle |
|
|
Term
|
Definition
Advanced
1 Spring
3 Repetitions
Strengthen abs on an unstable base
Spinal articulation and control from extension to flexion |
|
|
Term
|
Definition
Advanced
1 Spring
3 Repetitions
challenges upper and mid-spinal articulation while strengthening spinal extensors and scapular stabilizers |
|
|
Term
|
Definition
Advanced
1 Spring
3 Repetitions
Strengthen C-Curve
Use abs to lift out of the hips |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Strengthen core stability on a moving base |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Strengthen back when in extension
Stabilization of shoulder girdle in extension
Stretch chest, shoulders and hips
Improve respiration when in extension |
|
|
Term
|
Definition
Advanced
2 Springs
3 Repetitions
Core stability on a moving base
Articulation and compression of the spine against resistance
Stretch low back, hamstrings and calves |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Isolation of lower body movement using core
Strengthen hips
Stretch calves and hamstrings
Open low back
Stretch shoulder stabilizers |
|
|
Term
|
Definition
Advanced
2 Springs
3 Repetitions
Challenge balance and control on one leg on a moving base
Work flexibility
Challenge alignment on one leg |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Strengthen arms and glutes
Lengthen the spine
Open the chest and shoulders |
|
|
Term
|
Definition
Beginning
2 - 3 Springs
5 to 10 Repetitions
Massage the internal organs
Open lower back while maintaining C-curve
Strengthen abs |
|
|
Term
| Stomach Massage - Straight |
|
Definition
Intermediate 2 - 3 Springs
5 to 10 Repetitions
Improve posture
Open lower back and chest
Strengthen upper back muscles |
|
|
Term
|
Definition
Intermediate
2 - 3 Springs
5 to 10 Repetitions
Spinal lift without support |
|
|
Term
|
Definition
Advanced
2 - 3 Springs
5 to 10 Repetitions
Challenge rotation while maintaining stable pelvis
Axial elongation |
|
|
Term
|
Definition
Advanced
2 Springs
3 Repetitions
Challenge balance and coordination while inverted on a moving base
Stretch posterior from head to heels
Work core and shoulder strength |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Spinal Articulation
Stretch and massage the spine |
|
|
Term
|
Definition
Advanced
1 - 2 Springs
3 Each Way
Strengthen and stretch the neck |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Each Way
Spinal aritculation
Stretch thoracic spine and open the chest
Stretch the thighs |
|
|
Term
|
Definition
Advanced
2 Springs
3 Sets
Stretch chest and back
Strengthen upper back and arms
Improve posture |
|
|
Term
|
Definition
Advanced
2 Springs
3 Repetitions
Lengthen and stretch the quads
Improve balance |
|
|
Term
| Reverse Chest Expansion/Arm Circles |
|
Definition
Advanced
2 Springs
3 Each Way
Strengthen upper back
Challenge balance and core strength
Full Body Control |
|
|
Term
|
Definition
Advanced
1 Spring
3 Each Side
Strengthen muscles of entire upper body and core |
|
|
Term
| Side Stretch/Cleopatra and Mermaid |
|
Definition
Intermediate
2 Springs
3 Each Side
Mobilize the ribs
Stretch the sides
Improve spinal mobility |
|
|
Term
|
Definition
Advanced
1 - 2 Springs
3 Each Side
Challenge the powerhouse
Promote balance and alignment
Sequential spinal articulation in rotation
Work breath during rotation |
|
|
Term
|
Definition
Advanced
2 Springs
3 Each Way
Strengthen the powerhouse, obliques
Promote spinal articulation
Improve controlled rolling against gravity |
|
|
Term
| Balance Control into Arabesque |
|
Definition
Advanced
2 Springs
2 -3 Each Side |
|
|
Term
|
Definition
Advanced
1 Spring
3 to 5 Repetitions
Strengthen the spine, gluteal and hamstring muscles.
Develop lumbar and scapular stabilization. |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Develop lumbar and scapular stabilization.
Strengthen latissimus dorsi, lower trapezius, serratus anterior, hamstring and gluteal muscles. |
|
|
Term
|
Definition
Intermediate
2 Springs
10 to 20 Breaths
Strengthen scapular, spinal and posterior leg and hip muscles.
Improve scapular stabilization.
Learn controlled joint motion.
Develop the contralateral nervous system to enhance healthy gait patterns.
Improve lumbar stabilization. |
|
|
Term
| Short Box Round - Stomach Control |
|
Definition
Intermediate
3 Springs
3 Repetitions
Strength powerhouse
Teach initiation of movement from the pelvis |
|
|
Term
|
Definition
Intermediate
3 Springs
3 Repetitions
Strengthen powerhouse
Teach separation of hips and pelvis
Axial elongation
Correct sitting posture, lifting out of hips and low back |
|
|
Term
|
Definition
Intermediate
3 Springs
3 Each Way
Strengthen powerhouse in rotation
Separation of hips and pelvis
Axial elongation in rotation |
|
|
Term
|
Definition
Intermediate
3 Springs
3 Each Side
Stretch hamstrings and low back
Stretch hip flexors
Improve alignment of pelvis |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Each Way
Challenge powerhouse on a moving base
Full body control
Spinal articulation
Massage the spine |
|
|
Term
| Knee Stretches - Kneeling/Round |
|
Definition
Beginning
2 Springs
5 Repetitions
Work isolation, control and initiation of movement from the powerhouse
Strengthen the hips
Work isolation of hip from pelvis
Improve shoulder stability |
|
|
Term
|
Definition
2 Springs
5 Repetitions
Work isolation, control, initiation of movement from powerhouse
Strengthen hips
Work isolation of hips from pelvis
Improve shoulder stability
Strengthen upper back and open chest |
|
|
Term
| Knee Stretches - Standing/Knees Off |
|
Definition
Beginning
2 Springs
5 repetitions
Challenge the powerhouse
Strengthen legs and hips |
|
|
Term
|
Definition
Beginning
3 Springs
10 Sets
Improve pelvis stability
Promote body alignment
Cool down |
|
|
Term
|
Definition
Intermediate 3 Springs
5 to 10 Repetitions
Strengthen and tone glutes and inner thighs Open the hips |
|
|
Term
|
Definition
| Advanced 2 Springs 3 Each Strengthen upper body Challenge powerhouse Work balance, control and coordination |
|
|
Term
|
Definition
Advanced
2 Springs
3 Each Leg
Strengthen the upper body
Promote balance, control and coordination |
|
|
Term
|
Definition
Advanced
1 - 2 Springs
3 Repetitions
Historical exercise, requires assistance |
|
|
Term
|
Definition
Advanced
1 - 2 Springs
3 Each Side
Develop lumbar and scapular stabilization.
Strengthen the serratus anterior, deltoids, latissimus dorsi, gluteus medius, gluteus minimus and oblique abdominals.
Challenge balance and control.
Develop proprioception and coordination. |
|
|
Term
| Russian (Squat on Reformer) |
|
Definition
Advanced
2 Springs
3 Repetitions
Scapular and lumbar stabilization.
Strengthen the abdominal, back, pelvic floor, scapulae, and arm muscles.
Improve proprioception, coordination, and balance. |
|
|
Term
|
Definition
Advanced
2 Springs
1 Repetition
strengthens the pelvic floor, abdominals and increases flexibility in the hips and spine |
|
|
Term
|
Definition
Advanced
1 - 2 Springs
3 Each Side
Strengthen inner and outer thighs
Challenge balance on a moving surface
Improve posture |
|
|
Term
|
Definition
Advanced
1 - 2 Springs
3 Each Side
Stretch hamstrings, hips and calves
Challenge balance and control
Open hips |
|
|
Term
|
Definition
Advanced
1 - 2 Springs
3 Repetitions
Stretch and strengthen the hip flexors, adductors and hamstrings.
Improve balance.
Improve standing posture. |
|
|
Term
|
Definition
Advanced
2 Springs
3 Repetitions
Improve alignment, balance and control
Stretch hip muscles |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Spot Required
Stretch abs, shoulders and chest
Lengthen spine in extension |
|
|
Term
| Trapeze - Push Through Seated Front |
|
Definition
Intermediate 1 Spring
3 Repetitions
Strengthen powerhouse Stretch spine, hamstrings and lower legs |
|
|
Term
| Trapeze - Push Through Seated Back (Reverse) |
|
Definition
Intermediate
1 Spring
3 Repetitions
Spot Required
Stretch shoulders and open chest
Promote deep connection to powerhouse
Stretch spine |
|
|
Term
|
Definition
Intermediate
2 Springs
3 Repetitions
Strengthen the core
Stretch shoulders
Articulate spine |
|
|
Term
|
Definition
Intermediate
1 Spring
3 Repetitions
Strengthen abdominals
Sequential spinal articulation/rolling
Stretch shoulders and open chest |
|
|
Term
|
Definition
Intermediate
1 Spring
3 Repetitions
Strengthen sides/obliques
Stretch sides and open rib cage
Strengthen respiratory system |
|
|
Term
|
Definition
Advanced
1 Spring
3 Sets
Spot Required
Strengthen back of thighs and glutes
Teach spinal decompression and articulation |
|
|
Term
| Trapeze - Bend and Stretch/Footwork |
|
Definition
Beginning
2 Springs
5 to 10 Repetitions |
|
|
Term
|
Definition
Intermediate
1 Spring, bottom
3 Repetitions |
|
|
Term
|
Definition
Intermediate
1 Spring
3 Repetitions
Spinal articulation
Open lower back
Stretch hamstrings, low back and lower leg |
|
|
Term
|
Definition
Intermediate
1 Spring
3 Repetitions
Stretch and lengthen spine, hamstrings and lower leg
Strengthen powerhouse
Improve spinal articulation |
|
|
Term
|
Definition
Advanced
1 Spring, bottom loaded
3 to 5 Each Side
Stretch and open hips
Strengthen weak and overstretched hips |
|
|
Term
|
Definition
Beginning
3 Repetitions
Spinal articulation
Decompress the spine
Stretch spinal muscles |
|
|
Term
|
Definition
Beginning
3 Repetitions
Strengthen glutes and hamstrings
Teach lifting of hips
Spinal articulation
Strengthen breath control
Shoulder girdle strength and connection to core |
|
|
Term
| Trapeze - Hundred with rolldown bar |
|
Definition
Intermediate
10 Breaths
Circulation, coordinate movement with breath
Center the mind
Arm connection to core |
|
|
Term
| Trapeze - Short Spine/Semi Circle (Rolling Stomach Massage) |
|
Definition
Advanced
3 Each Way
Strengthen powerhouse
Stretch, massage and articulate the spine
Activate hamstrings and glutes in coordination with spinal roll
Massage internal organs |
|
|
Term
| Trapeze - Chest Expansion |
|
Definition
Advanced
3 Sets
Stretch the neck
Open the chest
Strengthen body alignment
Improve breathing |
|
|
Term
|
Definition
Advanced
3 Repetitions
Strengthen and stretch thighs and hips
Work glutes and hamstrings while stretching quads
Strengthen powerhouse in extension |
|
|
Term
| Trapeze - Rolling In and Out |
|
Definition
Advanced
3 Each Way
Strengthen powerhouse
Challenge coordination of wave like full body motion
Stretch front of body |
|
|
Term
|
Definition
Beginning
Low eye hook
5 Sets
Use powerhouse to stabilize low back during leg movement
Strengthen and tone thighs and hips
Promote lengthen and opposition
Decompress the spine |
|
|
Term
| Trapeze - Side Lying Leg Springs |
|
Definition
Intermediate
Low eye hook
3 to 5 Each
Strengthen and open hips with support of springs
Challenge alignment of hips
Provide traction of hips |
|
|
Term
|
Definition
Advanced
High eye hook
3 Each
Work abdominal strength while toning posterior, glutes and hamstrings |
|
|
Term
|
Definition
Advanced
High eye hook
3 Each Way
Challenge control and coordination
Strengthen powerhouse and legs
Strengthen posterior muscles of entire body |
|
|
Term
|
Definition
Intermediate
Middle or Low eye hook
3 to 5 Repetitions
Strengthen arms and shoulders
Improve stabilization of trunk with moving arms
Promote moving arms from the back |
|
|
Term
|
Definition
Beginning
1 high 1 low
10 Repetitions
Stimulate pressure point on feet associated with heart, liver, kidneys |
|
|
Term
|
Definition
Beginning
2 low springs
10 Repetitions
Strengthen upper thighs and knee muscles
Challenge the powerhouse |
|
|
Term
| Chair - Washer Woman/Hamstring 1 |
|
Definition
Beginning
1 high 1 low
5 Repetitions
Strengthen powerhouse
Stretch back and hamstrings
Improve foot, knee, hip alignment |
|
|
Term
| Chair - Kneeling Mermaid/Side Arm Kneeling |
|
Definition
Intermediate
2 low
5 Each Side
Strengthen and stretch sides, especially quadratus lumborum and obliques |
|
|
Term
| Chair - Pike/Teaser on Floor |
|
Definition
Beginning
1 middle
5 repetitions
Stretch spine and ham strings
Strengthen abdominals |
|
|
Term
| Chair - Backward Step Down/Running Start (Mountain Climber) |
|
Definition
Advanced
1 high 1 low
5 Each Side
Strengthen thighs
Build endurance
Challenge balance
Improve foot, knee and hip alignment |
|
|
Term
| Chair - Cat (Kneeling Push Down) |
|
Definition
Intermediate
1 high 1 low
5 Repetitions
Strengthen abdominals
Stretch spine, develop balance and control |
|
|
Term
| Chair - Swan from Floor (Flying Eagle) |
|
Definition
Intermediate
2 low
3 to 5 Repetitions
Stretch the spine and shoulders in extension |
|
|
Term
|
Definition
Beginning
1 middle 1 low
Pulses
Strengthen legs bilaterally in parallel and turned out
Promote pelvic stabilization, activate glutes and hamstrings with leg movement |
|
|
Term
| Chair - Washer Woman Over the Chair/Hamstring 2 |
|
Definition
Intermediate
2 low
5 Repetitions
Strengthen abdominals and develop control
Used for taller clients |
|
|
Term
| Chair - Forward Lunge/Straight Stand/Arabesque (Going Up Front) |
|
Definition
Advanced
1 high 1 low
5 Each Side
Strengthen thighs
Develop balance and control
Improve foot, knee and hip alignment |
|
|
Term
| Chair - Side Lunch/Side Stand (Going Up Side) |
|
Definition
Advanced
1 high 1 low
5 Each Side
Strengthen inner thighs
Develop balance and control |
|
|
Term
| Chair - Pull Ups/Hamstring 3 |
|
Definition
Advanced
1 high 1 low
5 Repetitions
Strengthen abdominals
Stretch the spine
Improve foot, knee hip alignment |
|
|
Term
| Chair - Spine Stretch Forward/Sitting Arm Push Down |
|
Definition
Beginning
2 low
5 Repetitions
Stretch the spine
Strengthen C-curve and scoop |
|
|
Term
|
Definition
Advanced
2 middle
5 Repetitions
Strengthen underside of arms and sides of body
Improve posture |
|
|
Term
|
Definition
Advanced
2 middle
5 Repetitions
Strengthen back of arms, sides of body
Improve posture |
|
|
Term
| Chair - Standing Leg Pump Front, Side and Cross-over |
|
Definition
Beginning 1 high 1 low
5 to 10 Each Side
Strengthen hip, glutes, knees and feet |
|
|
Term
| Chair - Achilles Stretch (Soleus Press) |
|
Definition
Beginning
1 high 1 low
5 Each Side
Strengthen and stretch foot and ankle
Correct foot and ankle alignment |
|
|
Term
| Spine Corrector - Reach/Rolldown |
|
Definition
5 Each Way
Stretch the chest, shoulders and upper back |
|
|
Term
| Spine Corrector - Leg Series |
|
Definition
5 Sets
Stretch and strengthen thighs, hips and lower back |
|
|
Term
| Spine Corrector - Low Bridge |
|
Definition
5 Sets
Strengthen glutes and stretch front of hips to prepare for full bridge |
|
|
Term
| Spine Corrector - Rolling In and Out |
|
Definition
3 Sets
Release the lower back |
|
|
Term
|
Definition
3 Repetitions
Stretch and strength back and ham strings
Strengthen breath |
|
|
Term
| Ladder Barrel - Side Sit Ups |
|
Definition
5 Repetitions
Strength side bodies and obliques |
|
|
Term
| Ladder Barrel - Horseback |
|
Definition
3 Sets
Strengthen C-curve and ability to deepen into the powerhouse to lift up out of hte hips
Prepare for horseback on the reformer |
|
|
Term
| Ladder Barrel - Back to Forward Bend (Backward Stretch) |
|
Definition
3 Repetitions
Stretch entire front and back of body |
|
|
Term
|
Definition
| Transverse abdominis, diaphragm, rotators, multifidus, quadratus lumborum and the pelvic floor |
|
|
Term
|
Definition
| Diaphragm, transverse abdominis, multifidis and pelvic floor |
|
|
