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3 or 4 springs - Spring tension for Footwork 3 or 4 springs - Spring tension for Second position 2-3 springs - Spring tension for single leg 2 springs - Spring tension for Hundred Spring tension for bend & stretch - 2 springs Spring tension for Short spine - 2 springs Spring tension for Beats - 2 springs Spring tension for Frog - 2 springs Foot work sound position single leghundred bend & stretch short spine - order the exercises group : hundred, bend & stretch,second position,foot w...

semimembranosus vastus lateralis upper trapezius middle trapezius lower trapezius levator scapulae rhomboid major rhomboid minor serratus anterior pectoralis minor subclavius anterior deltoid medial deltoid posterior deltoid pectoralis major coracobrachialis latissimus dorsi teres major supraspinatus

What does medial mean? - Towards the midline of the body What does distal mean? - Away from the trunk of the body What does proximal mean? - Closer to the trunk of the body What does lateral mean? - Away from the midline of the body What are the benefits of STOTT pilates? - Longer, leaner muscles, core strength and stability, injury prevention, relief from stress and back pain, better posture, improved balance and coordination, enhanced athletic ability, effective post- rehab, heightened b...

Breathing - In through the nose & out through the mouth through pursed lips. Emphasis is on a 3 dimensional breath pattern breathing into the posterior & lateral aspects of the rib cage as these tend to be under utilised areas. Breathing - Exhaling deeply can help to activate the deep support muscles by engaging the transverses abdominus. The action of the transverses abdominus is to engage & slightly compress the abdomen stabilising the lumbo pelvic region, especially in neutral. Breathi...

Ab Prep Breath Pattern This exercise is a four breath pattern. Ab Prep Starting Position Lying supine, pelvis & spine neutral, knees flexed, feet on Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised. Ab Prep Movements Inhale & head nod. Exhale, flex forward, reaching arm off the mat in line with your shoulders. Inhale to stay. Exhale, return. Ab Prep Repetitions Complete 5 to 10 reps. Ab Prep Essence Transversus Abdominis to compress a...

Gastrocnemius - A: plantarflexes and inverts foot at ankle, O:femoral condyles I: Calcaneus via achilles tendon Soleus - A: plantarflexes and inverts foot at ankle O: Upper 1/3 of fibia I: Calcaneus via achilles tendon Tibialis Anterior - A: Dorsiflexes and inverts foot at ankle O: Lateral condyle of tibia I: plantar surface of first metatarsal and cuneiform Tibialis Posterior - A: Inverts and plantarflexes the foot at ankle. Medial ankle stabilizer. O: Lateral part of posterior surface...

Warm up exercises name all (10) - Breathing, Imprint & release, hip release, spinal rotation, cat stretch, hip rolls, scapula Isolation, arm circles, head nods, elevation & depression of scapulae Ab Prep - Supine pelvis and spine neutral, knees flexed feet on mat, legs adducted or abducted hipdistance apart. Arms long by sides palms down, scapulae stabilized. Ab Prep rep & essence - 5-10 reps TA to compress abdomen and stabilize lumbo-pelvic region, deep pelvic floor to aid in firing TA, RA ...

What are the four types of postural alignment? - Ideal, kyphosis-lordosis, flat-back, sway-back postures What should the cervical spine look like in neutral alignment? - Normal curve, slightly convex anteriorly What should the thoracic spine look like in ideal alignment? - Normal curve, slightly convex posteriorly What should the lumbar spine look like in ideal alignment? - Normal curve, slightly convex anteriorly

Ab prep Brest stroke prep 1,2,3 shell stretch hundred half roll back roll up one leg circle spine twist rolling like a ball single leg stretch - order the exercises group: one leg circle Brest stroke prep 1,2,3 single leg stretch shell stretch hundred roll up spine twist Ab prep rolling like a ballhalf roll back obliques double leg stretch scissors shoulder beige roll over prep heel squeeze prone one leg kick prep brest stroke shell stretch saw - order the group exerc...

anteroposterior (Foot) - Dorsiflexors oppose plantar flexors Lateral and rotary (Foot) - Tibials oppose peroneals HIP - Anterposterior - Iliopsoas, Rectus femoris, tensor fascia latae, and Sartorius oppose Gluteus maximus and hamstrings KNEE - anteroposterior - hamstrings, gastrocnemius, and popliteus oppose quads HIP - Lateral - Unilaterally, abductors oppose abductors. Bilaterally, right abductors and left abductors oppose left abductors and right adductors. HIP - Rotary - Unilaterally,...