9
Beginning • Reps 10 each
Cueing and Imagery
Keep the hip, knee, ankle and foot in good alignment.
•
Draw a line from the inside of the ASIS through the center of
-
the patella and the middle of the ankle.
Keep the top leg parallel to the carriage when working with
•
a parallel leg.
Imagine the leg is supported by a table as you bend and
-
straighten the knee.
Keep the knee cap pointing straight ahead.
-
Keep the foot in a neutral position to the ankle in all the
•
exercises.
Be careful of rolling in toward the arch or out to the side of
-
the ankle.
Imagine you are wearing a basketball shoe and don’t roll the
-
ankle in either direction.
Maintain 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,
•
hamstrings, abductors and adductors of the hip.
Strengthen the ankles
•
Teach standing alignment
•
Precautions
For knee, hip and ankle injuries and after knee or hip surgery
–
Decrease knee and hip flexion by limiting carriage return
with footbar adjustments or stopper blocks. Avoid if
symptoms increase.
For sensitive feet –
Pad the footbar or work with shoes on.
For low back, hip and sacroiliac joint injuries
– Keep the back
straight and in good alignment throughout the exercise
For neck and shoulder injuries –
Support the head as needed.
1
side lying legs hip extension - starting Position
2
straighten the leg and press the carriage back
Summary of Contents for Pilates Arc
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