Category : Lecture Notes

Careering into Chair

Posted by admin at 5:56 am

Seasonal Pilates Workshop with Sandie Keane

Posted by admin at 4:07 am

Seasonal Pilates Workshop with Sandie Keane

What is Seasonal Pilates?

Seasonal Pilates restores balance within the body’s mechanics, using a prescription
of exercises that target muscle groups associated with each season.

So howis this different to a generic class?

Lets take Spring – In a seasonal Pilates class during the season of spring
the muscular focus is on the Pectoralis Major – Rhomboids – Anterior Deltoid
and the Popliteus. In Oriental Medicine research has proven that there is a
relationship between our muscles and our major organs and that all of our emotions
are housed within these organs and therefore within the related muscle groups….The
organ relationship for the muscles in Spring are the Gallbladder and Liver.
Seasonal pilates recognises both the muscular need in spring as well as the
organ energy need and we do this by stretching and strengthening the muscles
and energy pathways of the season…..
We can all associate the emotion of happiness with our heart and anxiousness
with our bladder so it makes sense that if a muscle is weakened by trauma or
bad posture then the related organ will also be affected…and this will cause
a psychological change within the body as well as a physical one.

Here are the 5 Seasons and 5 Elements throughout the year

1. SPRING – WOOD
2. SUMMER – FIRE
3. LATE SUMMER – EARTH
4. AUTUMN – METAL
5. WINTER – WATER

Todays class is based on Spring.

So the exercises focus on the muscles mentioned above and the energy pathways
of the Gallbladder and the Liver

Seasonal Pilates can alter the state of your mind as well as the state of your
body…..for further information on Seasonal Pilates Workshops, please pick
up a Seasonal Workshop card from the Modern Pilates desk or contact me on the
seasonal pilates address below.

Sandie is Director of therapiauk ltd : www.therapiauk.com

co-founder of Seasonal Pilates :www.seasonalpilates.com,

Senior Tutor For: Modern Pilates : www.modernpilates.co.uk,

K.O.R.E. Therapy : www.koretherapy.com

The ChiBall Method : www.chiball.com

SPRING CLASS

• Meridian Trace – Gallbladder – Liver
• Foot pedals/Heel Raises/Knee Lifts
• Double Arm Floats
• Combination 1 of the above
• Bow and Arrow/Spine Twist
• Monkey Squat
• Combination 2 of above
• Standing Plies ( adding a combination of arm raises and heel raises)
• All 4’s Cat Superman Combination
• Shell stretch
• Seated Spine Twist – at various levels
• Leg Pull Front – at various levels
• Hip Flexor Stretch
• Shoulder Bridge – at various levels
• Spirals – distal to core
• Side Bend
• Plank
• Lizard
• Thread the Needle
• Adductor Stretch
• Standing Side bend

Introduction to Modern Pilates

Posted by admin at 3:53 am

Introduction to Modern Pilates

Presented By Annie Bain & Cherry Baker

Thank you for attending this session!

We understood when putting the subject on the timetable we would only be attracting a small number of of delegates. Lets face it, it’s a big step when thinking about changing or adding to your career.

So now I have you in the room I am going to be controversial! I used to be able to say if you’re serious about teaching Pilates make sure you go on a course that gives you a level three qualification. However, these days there are many good level three courses but there are also some that well – cut a few corners. This said I don’t mean to say some are good and some are bad! Just different. I will leave it up to you to do your homework and see what type of training is going to be best for you.

This is my sales pitch or lack of sales pitch:

• If you want a quick and cheap course, don’t do ours.
• If you want to do the
  course over a few weekends, don’t do ours.
• If you want to teach one or two Pilates
  classes as part of your teaching repertoire, don’t do our course.
• If you want to make Pilates the main part of your teaching career or you wish to start a whole new career then choose Modern Pilates.
• If you want a thourough detailed course taught by Physiotherapists and experts in the field then choose Modern Pilates.
• If you want to be able to deliver a more clinical approach to Pilates, choose Modern Pilates.
• If you want to ber able to develop your Pilates skills to work along side physiotherapists or other health care providers then choose Modern Pilates.
• If you want to set up youir own practice and be credible as a clinical Pilates instructor, choose Modern Pilates.

Every one of you will have a different reason for being here. Remember one training provider is not right or wrong, they are all just different.
Research and think about what will work best for your short or long term goals.

Here are a few hints:
Ask the training provider:

• Does the course include a Level Three Matwork Qualification?
• Will it cost you extra to do the Level Three?

It is important you get a qualification that is on the National Framework, or your insurance may be compromised. Does the cost of the course include everything you need or do you have to pay extra for say manuals or course books?

Look at the time frame of the whole course. Do you think they can get through what you want to learn in the amount of days given? How many hours are contact hours and how many self study? How do you learn best? Which style would be better for you?

Ask teachers who have trained with various organisations about their experience etc. Personal recommendations are always best!

Many Thanks and over to Annie for the practical session.

Please visit www.modernpilates.co.uk (for course and workshop details)

www.trainingontour.co.uk (for MP DVD’s clothing & equipment)

www.cherrybaker.com (for session notes and master class information)

Lungeology

Posted by admin at 3:31 am

Lungeology – Diagnostic Testing
Presented by Sheila Done

Is a Squat as functional as a lunge? How often do
we squat in our everyday life compared to how often we walk or use the stairs?
We will look at diagnostic testing for the hip and ankle, what goes on above
and below the knee often affects that joint!

Modern Pilates offer 1 day courses in HIP & KNEE and Diagnostic Pilates (Pelvis & Lower Limb)

Many dates for 2010

Please see the Northern Fitness & Education Stand or visit

www.modernpilates.co.uk

Many Thanks for attending!

Camber Handouts

Posted by admin at 2:54 pm

Here are the Handouts from Camber as promised:

Spinal Mobility and Segmental Control Blackers

Noodle doodle splishsplash

Aerobubbles

The Big One – Barnsley

Posted by admin at 11:15 am

The Big One – Barnsley

Side Plank

Posted by admin at 11:56 am

Pilates Pick Sponsored by Modern Pilates

Side Plank 

The aim of this exercise is to:

Trunk stabilisers
Shoulder stability
Work quadratus lumborum
and external obliques

Target Muscle Groups:

Quadratus lumborum and obliques
Latissimus dorsi
Shoulder stabilisers

Exercise Setup:

Lie on the side with the legs bent. Before movement begins lie with optimal postural alignment (as close to neutral as possible). Place the elbow directly beneath the shoulder
ensuring the scapula is drawn down and stable, shoulders away from the ear.

Exercise Execution:

From the start position engage the deep abdominals. Start by drawing the arm pit and waist away from the floor, gradually progress the exercise by lifting your body and hip upwards. Pay particular attention tothe position of the head and neck alignment. This exercise may be progressed and performed with the legs straight, then with the opposite arm straight and fingers pointing toward the ceiling. Ensure the client has adequate shoulder stabilisation strength, and functional flexibility in the lumbo pelvic hip complex as well as the lower extremities, before any progressions are made. Observe the client goes directly upwards not forwards as they lift. 

Leg Pulls

Posted by admin at 11:53 am

The aim of this exercise is to:

Strengthen Core Stabilisers

Promote Scapula Stability

Encourage weight baring activity through upper limbs

Target Muscle Groups:

Core Stabilisers

Scapula Stabilisers

Pelvic Stabilisers

Exercise Setup:

All 4s position, adopt neutral spine, ensure the wrist and elbows are under the shoulders, with elbows soft, knees are under the hips.

(For beginners this exercise can be taught with the knees together and slightly forward of the hip)

Exercise Execution:

From the start position engage the deep abdominals. While maintaining a good connection in the abdominal musculature (abdominal hollowing), shift your body weight fractionally forwards into the arms, feet flat or tuck the toes under then lift both knees 1 inch away from the floor.

Optimal posture should be maintained throughout the execution of the movement with particular attention paid to neutral spine and shoulder stability.The exercise may be progressed by lifting one leg off the floor eventually extending one leg out behind on the lift, the exercise can also be used as a pre requisite for the full plank.

Hip Rolls

Posted by admin at 11:52 am

The aim of this exercise is to:

Improve trunk Mobility and flexibility

Encourage MSE Trunk rotators

Teach segmental control of the spine

Target Muscle Groups:

Spinal rotators

Core stabilisers

Exercise Setup:

Lie supine with the knees bent and the feet flat on the floor

Knees and feet must be together

Neutral spine

Arms are slightly out to the side with palms facing upwards

Shoulders are drawn down and neck is long

Exercise Execution:

From the start position, draw your belly button inward toward your spine.

Maintaining a good connection in the deep abdominal musculature and ensuring the ribcage does not flare, slowly take both knees to the side about 10%, as the knees travel to the right the entire left foot leaves the floor as if the ankles are tied together, and vice versa this is extremely important to avoid creating a shear force through the sacroiliac joint. Using the abdominals draw the legs back to the start position and repeat on the other side. Initially the emphasis is to keep the rib cage down both at the front and the back of the body; this encourages the rotation lower in the spine and helps the client to avoid moving the spine as a whole without using segmental control. ROM may gradually be increased, eventually the back of the ribs will lift but the ribs at the front should remain down and soft. The lower part of the scapula may come off the floor at the end of the movement but the shoulder joint must maintain contact with the mat, and arms and shoulders remain relaxed.

What it’s good for?

Various types of back injuries

Care must be taken to initially use small ROM and only progress if the client ís symptoms do not exacerbate, stiffness may still be felt by the client but this should ease as the exercise progresses.

Who should avoid this exercise?

Clients with spondylolithesis should avoid large ROM; rotation should be about 10 to 10 past the hour on a clock. Certain type of lumbar or thoracic disc injuries should also use small ROM or avoid the exercise completely but this exercise is often prescribed by physiotherapists, ensure you work with your clients individual abilities and never exercise through increasing symptoms of pain. Clients with sacroiliac dysfunction must ensure the ankles stay firmly together and that the symptoms of the injury are not exacerbated by the exercise.

YMCA Fitness Weekender Camber Sands September ‘08

Posted by admin at 11:23 am

Here are the YMCA Fitness Weekender Camber Sands September ‘08 Handouts:

Pelvic floor like a bulldog clip.ppt

The Bottom Line.PPT