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Exercising For

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					Exercising For
Your Health
1 - THE SHELL STRETCH
– using the Club Core Roller

Targets the se muscle s:
Erector spinae & Latissimus dorsi / lower &
upper back

Teaching points:
drop the tailbone towards the floor focus on
‘stacking’ the vertebrae one at a time use the
breath for a better stretch

Start position:




Adopt a kneeling position with the bottom resting
on the heels
Separate the knees to a comfortable range
Rest both hands on the roll

Transitional phase:




Roll the foam away from the body, flexing
forward over the Inhale to prepare
Exhale engaging the abs and pelvic floor
Bring the roll back towards the body
Finish Posi tion
‘Restack` the spine into a seated position,
Keep the head tall and the spine long

Options:
Pause half way up to experience a greater
stretch in the lower back
Decrease the range of motion
To prevent pain in the knees, keep them
together


2 - THE SUPINE NEUTRAL
POSITION
– using the Half Foam Roller

Muscle s:
Trans verse abdominis, internal and external
obliques & Erector spinae and and lower back

Teaching points:
Keep the knees and ankles in alignment
Place the arms alongside the Half Foam Roller
Keep the spine long and lengthened
Draw the collar bones back

Start position:
Lie on the back on top of the Foam Roller,
ensuring the full length of the spine is supported
Keep the knees bent and the feet flat on the
floor
Slide the shoulder blades down the rib cage with
the chest opened and the neck lengt hened

Transitional phase:




Inhale to prepare, on the ex halation draw the
abs in and engage the pelvic floor muscles
Keep the hips level while breathing, focus on
the rib and hip connection so that the ribs do
not flare upwards

Finish position:
Return to the start position
Options:
Rest on the finger tips only, to create greater
instability


3 - THE SIDE LEG SERIES
- using the Spri Pilates Double Xertube




Start:
Grasp handles in bot h hands and turn onto your
side keeping bot h feet point ed.
Bring handles up to the top of the thigh,keeping
shoulders aligned.
Keep the head and spine long and lengthened
throughout, ribs and hips connected and
abdominals switched on.
Inhale to prepare for the movement, keeping the
body in good alignment.
Exhale to lift the top leg up in line with the
shoulder.


Finish:
Inhale at the top.
Exhale and lower the top leg down to the
bottom leg, while maintaining good alignment through the body.

Repeats:
8 - 12 on each side.


4 -BACK ROWING, OPEN
ELBOW
- using the Spri Pilates Double Xertube
Start:
Place each handle at the crease of the elbow.
Sit in a good neutral position (use block if
required).
Legs are straight, with the knees pointing
towards the ceiling.
Point the feet.
Keep the elbows flex ed and in line with the
shoulders.
Palms should be facing the chest and shoulders
stabilised.
Inhale to prepare for the movement, keeping the
body in good alignment.
Exhale and move the elbows out, so that they
are in line with the shoulders.


Finish:
Inhale to prepare for the movement, keeping
the shoulders stabilised.
Exhale and return elbows so that they are inline
with the body, with the palms facing the chest.
Make sure the body stays in good alignment
throughout the exercise.

Repeats:
8 – 12.
For information   on   where   to   get   the
equipmentused:

Visit www.physicalcompany.co.uk

				
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