Balanced Body Pilates Arc Manual Download Page 19 | Manualshive

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Summary of Contents for Pilates Arc

Page 1: ...mer You can place the complete Pilates Arc on the Reformer in any of the following configurations Step to footbar middle arch over shoulder rest Step to footbar front arch over shoulder rest Step to s...

Page 2: ...supported on the Arc and reach the arms forward Head supported by the step Lie supine on the carriage with the upper body supported on the Arc and the head supported by the step Use a sticky pad as t...

Page 3: ...lexion Starting Position Arms reaching forward 3 Roll all the way forward into Stomach Massage position to start again Variations Single leg Starting with one foot on the footbar extend the free leg a...

Page 4: ...tion Arms reaching forward 1 Footwork with Around theWorld Starting Position Arms reaching forward 2 Rotate the torso and reach the arm out on a long diagonal as you extend the legs 2 Rotate the torso...

Page 5: ...tep Make the movement smooth and continuous Don t bump at the bottom or the top Imagine a waterwheel continuously rotating Purpose Strengthen the leg muscles including the internal and external rotato...

Page 6: ...torso and hands in one of the positions listed below Movement Sequence Exhale Engage the abdominals and straighten the legs to press the carriage back Inhale Lower the heels under the bar rise up on t...

Page 7: ...legs including the quadriceps hamstrings adductors and calves Increase flexibility of the lumbar spine hamstrings and calves Improve leg alignment Teach scapular stabilization Precautions Low back an...

Page 8: ...of the footbar padding to create a right angle at the hip joint Movement Sequence Exhale Press the footbar away keeping the leg parallel to the floor Inhale Bend the knee and return to the starting po...

Page 9: ...ntain good alignment through the torso Keep the head torso and hips on one line It is very easy to round the back Look straight ahead Purpose Strengthen the hips and legs particularly the quadriceps h...

Page 10: ...n the variation Movement Sequence Exhale Engage the abdominals draw the ribs toward the hips to lift the head and lower the arms until they are just slightly above the carriage and parallel to the tor...

Page 11: ...the feet and lift the torso slightly off the Arc Inhale Bend the knee back into the chair position and return the torso to the Arc without lowering the head Exhale Reach the left leg out parallel to...

Page 12: ...eturn to the starting position Repeat 3 to 4 times Criss Cross Hold the straps in the hands with the elbows straight and reach one leg out straight and parallel to the floor to begin Movement Sequence...

Page 13: ...deeply with every repetition Don t let the abdominals rise Keep the head and upper body in the same position throughout the exercise Imagine you are holding an orange between your chin and your chest...

Page 14: ...the step and hold the legs in chair position with the hips and knees flexed at 90 degrees Lie on the Arc with the tailbone close to the top of the step and hold the legs in Teaser position with the l...

Page 15: ...d Strengthen scapular stabilizers including serratus anterior trapezius and rhomboids Strengthen the abdominals Increase torso stabilization Precautions For shoulder arm and wrist injuries Check to se...

Page 16: ...a mat on the Arc as a cushion if it is uncomfortable INSTRUCTOR NOTE Spot clients in this position so they don t lose their balance as they pull the straps Movement Sequence Exhale Lift the abdominal...

Page 17: ...y into extension Pull Ups Starting Position Lie prone on the Arc facing the straps and hold onto the risers Shorter clients may need help to reach them If you don t have risers you can use the end of...

Page 18: ...Choose a line to focus on as the torso stays flat Imagine watching a marble roll across the floor as the head and torso lift up Don t wrinkle the back of the neck Purpose Strengthen the back of the t...

Page 19: ...19 Notes...

Page 20: ...oll back over the Arc Feel free to experiment with your placement to get the support you need High slope to footbar Place a sticky pad on the Arc and sit up on the high slope facing the footbar with y...

Page 21: ...away from the ears Slide the shoulder blades into your back pockets Purpose Strengthen abdominals Strengthen back extensor muscles especially in flat back version Stretch the low back especially in th...

Page 22: ...Cueing and Imagery Maintain a long line from top of head to tail Instructor cue Place a pole or roller along clients back making sure head mid thoracic and sacrum all connect to the line Seeing the b...

Page 23: ...taking the foot off the footbar Cueing and Imagery Maintain a long line from the top of the head to the tail As if your body is a plank of wood Keep the head in line with the spine Direct the gaze to...

Page 24: ...ction Modification Scapula Slide Press the shoulders down and lift the hips off the footbar Lower the torso by sliding the shoulder blades up then press the shoulder blades down For an easier version...

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