Stott Pilates Imp Scissors Exercises
Scissors – Saw Questions And Answers
With Verified Solutions 100% Correct!!!
Scissors Breath Pattern - ANSWER✔✔This exercise is a four breath pattern.
Scissors Objective - ANSWER✔✔The objective of this exercise is abs endurance.
Scissors Starting - ANSWER✔✔Supine with upper body flexed off mat. Imprinted
position. Legs extended towards the ceiling. Adducted & parallel. Ankles plantar
flexed, toes gently pointed. Hands reaching ankles. Scapula stabilised.
Scissors Starting position talk through - ANSWER✔✔So we'll start lying on our
backs. & just to get into the position. Inhale. Then, exhale into imprint. Inhale, one
leg to tabletop. Exhale, the other leg to tabletop. Inhale, stretch the legs long
towards the ceiling. Exhale, slight head nod & flex up off the mat. Arms reaching
towards ankles.
Scissors Movement Part 1 - ANSWER✔✔Inhale at the top. Right leg comes
towards you & exhale, exhale. Inhale, switch. So there's a slight pulsing of the legs,
we're not bouncing. So you want to create reach between the legs especially on the
second count. & of course the whole time you're maintaining abdominal
connection to avoid rocking in the pelvis.
Scissors Movement Part 2 - ANSWER✔✔Ensure the neck & shoulders are relaxed
& free from tension. Direct all your tension to your power-house. So we have the
rectus abdominals & obliques working to create & sustain thoracic flexion. The
obliques & multifidus maintaining the pelvis from rocking. Hip flexors
concentrically & eccentrically. Scapular stabilisers.
Scissors Repetitions - ANSWER✔✔8 to 10 reps
Scissors Essence Part 1 - ANSWER✔✔Transversus abdominis to compress
abdomen & stabilise limbo-pelvic region. Deep pelvic floor muscles to aid in firing
the transversus. Rectus abdominus & obliques sustain thoracic flexion & pelvic
stability.
, Scissors Essence Part 2 - ANSWER✔✔Obliques & multifidus specifically to
prevent rocking of pelvis. Hip flexors concentrically to flex at hip & eccentrically
as hip extends. Scapular stabilisers.
Shoulder Bridge Breath Pattern - ANSWER✔✔This exercise is a six breath
pattern.
Shoulder Bridge Starting Position - ANSWER✔✔Supine. Pelvis & spine neutral.
Knees flexed, hip distance apart. Feet a little closer to bum than when in the ab
prep. Arms long by sides. Palms facing down. Scapula stabilised.
Shoulder Bridge Starting Position Talk Through - ANSWER✔✔Lying flat on your
back. Knees bent. Feet hip distance apart. Spine in a nice neutral position, & what
we mean by that is if you had a bowl of soup resting right below your belly button,
we don't want it to tip one way or the other.
Shoulder Bridge Movement Part 1 - ANSWER✔✔So inhale to stay. Using the
gluteus maximus muscle, exhale & press weight into the feet & lift off the mat.
Inhale. Lift the right leg up bent first & then reaching towards the ceiling, toes
pointing. & exhale, dorsiflexing ankle, reach leg away, in line with your thighs.
Shoulder Bridge Movement Part 2 - ANSWER✔✔& inhale, lift it up. & exhale
lower. & one more time, inhale lift. Exhale lower. & we'll bring the leg down, toe.
Ball. Heel. & then inhale, we'll bring the other leg up. & exhale, lower it down. So
continue with that pattern for two more & then swop legs again.
Shoulder Bridge Movement Part 4 - ANSWER✔✔& of course your rectus
abdominals and obliques are engaged. The hip extensors are working
concentrically to lift the pelvis up. The obliques, multifidus & hip extensors of the
supporting leg are working isometrically to stop the pelvis from rocking.
Shoulder Bridge Movement Part 3 - ANSWER✔✔You don't want your pelvis to
rotate one way or the other. It's very easy to loose strength on the supporting side
& dip a little. Think the whole time that you're reaching energy out the foot so
you're creating a nice long line.
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