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Pure Energy Cherry Baker Pilates Stage 3
Pure Energy Cherry Baker Pilates Stage 2
Pure Energy Cherry Baker Pilates Stage 1
Pure Energy Cherry Baker Standing Pilates
Pure Energy Cherry Baker Pilates on a Foam Roller
Pure Energy Cherry Baker Pilates on a Wobble Board
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The section below is taken from Total Core Stability on the Ball.
For details of Core Stability on the Ball workshops, visit the Training On Tour website.
I understand this book is now not in publication (as the publishing company went into liquidation) but it is available from Amazon with second hand copies.
Cherry Baker is married with three children; she has been an exercise teacher for over 20 years. Cherry is currently a lecturer, presenter and teacher trainer. She still teaches classes to the general public in her own little studio in the small town of Glossop . Cherry is a qualified exercise to music teacher, weight trainer, pre and postnatal specialist and a Modern Pilates advanced practitioner.
Cherry was awarded Instructor of the year in 1994 and was nominated for Fitness Professional of The Year in 1999 and 2001.
She is the programme designer for Modern Pilates and pre and post natal tutor for YMCA central qualifications, Aim module designer and presenter in Pre and Postnatal programme design for fitness professionals, Cherry is a European select presenter for Pure Energy and has made a number of exercise videos including one on stability ball. She has written for and been featured in many magazines including Health and Fitness and Zest magazine.
She is known as one of leaders in the UK for stability ball training.
A stability ball is a fantastic piece of equipment for fitness training, especially for improving core stability. It is versatile enough for physiotherapist to use in rehabilitation and to provide challenge for even the fittest athletes. It is the very nature of the ball, always moving slightly beneath you, that makes it so effective at activating the core muscles.
Throughout this book I will refer to the ball as a stability ball. You may have also heard them referred to as a Swiss ball, core ball, fit ball, balance ball or Pilates ball. A stability ball is a large inflated ball that resembles the space hoppers of the 60 – 70’s without the ears to hold on to! They have a range of sizes from 45 cm to 75 cm. The most popular are the 55cm and the 65cm.
For those who are less stable or not as confident when using the ball you can work with a ‘peanut’ shaped ball that is more inherently stable and may be ideal for beginners. (See ball suppliers at the back of this book).
This book could include so many different types of exercise on the ball that it would be so big it could be used for weight training! I have tried to keep the exercise choice in this book relevant to the title of Core Stability. I have introduced a selected section of stretches, some mobility exercise and some extension exercises that may not affect the core directly. The inclusion of these exercises is to develop a balanced programme of exercise
The main body of this book we will look at a variety of exercises. In each movement we will look at the purpose of the exercise, the joint action involved, the initial start position and the actions of each exercise. We will include tips to help you with each exercise and information on breathing. Guidance will be given on suggested repetitions on each exercise. However this is really individual and will depend on your initial fitness level. You will need to take account of this and injuries you may have. I will mentioned this on other occasions but now seems a good time to remind you that each person is individual, work at your own level. Never exercise through increasing pain. Allow your body time to rest. Above all please see your physiotherapists or doctor if you have any injury, illness or disability that may affect you when using the stability ball.
The main exercises are set together in family groups e.g. seated exercises are grouped together; supine exercises on the ball are also grouped together.
I would suggest you read the whole of the text accompanying each exercise before you try it out. Start with the beginner’s section of the book and take your time as you work your way through to the intermediate and advanced versions. Master the initial technique before you start to think about using any specific breathing.
The stability ball is a great toy, which demands respect. Hopefully you will get plenty of fun as well as benefit from this great piece of exercise equipment. The ball can sit in the front room for you to exercise and stretch on. It can also be used as a chair at the desk to help you work on your posture and core stability. I am sitting on a ball as I write this book! The ball in my front room provides hours of useful fun for my three children. I often find my seven-year-old daughter cleverly kneeling up on the ball happily eating an apple as if it’s the normal thing to do!
I hope you don’t mind me pointing out that whilst this book is very useful not only for your core, pelvic and shoulder stability there are exercises that can also help you over all strength and flexibility. It will not however work you aerobically to help complete your fitness, help prevent cardiovascular disease and help you burn a few more calories it is important to take part in some regular sustained aerobic activity.
I do hope you benefit from this book and that you have fun along the way.
Originally stability balls were used in the 1960’s by Swiss physiotherapists to help children and adults with physical disabilities. Hence the name Swiss ball. Susanne KLEIN- MVOGELBACH a physiotherapist was one of the first noted for working with a stability ball with neurological and orthopaedic patients. The use of stability balls in physiotherapy hospitals and with private physiotherapists is now commonplace.
Czechoslovakian physiotherapist Maria Kucera wrote a book regarding the use of stability balls in 1973.
More currently Caroline Creager has written many books using the stability ball.
The ball is featured in the work of leading UK physiotherapist Chris Norris, Back Stability .
American fitness and rehabilitation guru Paul Chek is a modern day practitioner and advocate of stability ball use in functional fitness and core training.
Do not partake in any physical activity if you have recently had surgery, injury, illness or disability before getting medical advice from either your GP or your Physiotherapists.
Many of the exercise in this book may be of benefit to the pre and postnatal exerciser, however this book is not written with this specialist group in mind. Women who are pregnant or have recently had a baby should look for a qualified pre and postnatal teacher. Contact www.modernpilates.co.uk and ask for teachers who are qualified to work with pre and postnatal clients.
Please read about and practice the foundation exercises in this chapter before attempting any exercise on the ball. You may find this exercise difficult to perform at first, but with practice they should become easier. If you find that even with practice you struggle please refer to a suitably qualified exercise teacher to guide you further. Contact www.modernpilates.co.uk . If any of these foundation exercise cause you pain it is not advisable to partake in exercise on the ball. We suggest you seek medical advice from either your doctor or physiotherapist.
Size matters! Only blow the balls up to the recommended diameter.
Use a hand pump rather than compressed air.
Allow the ball to be stood at room temperature for at least a few hours before inflation.
Blow the ball up half way. Leave over night if possible or for at least a couple of hours before completing the inflation.
If the ball is too soft it makes it far easier to maintain your stability therefore it may not be as effective.
Always buy an anti burst ball (see the back of this book for ball suppliers). Even if they are a few pounds more expressive. An anti burst ball will still deflate if punctured etc but will go down slowly. Many of the cheaper balls on sale to the general public are not anti burst; if these are punctured they can go down with catastrophic deflation.
It is important that the balls are kept at normal temperature. Extreme cold and heat can affect the ball. Don’t leave them in your car over night or outside! Avoid direct sunlight or storage near a radiator.
It is important that you move any objects away that may harm you or the ball when performing any exercise. You need approximately 3- 5 mts of room depending on which exercise you are performing.
Avoid wearing sharp objects such as belts or jewellery that may harm either you or puncture the ball, otherwise you may find yourself flying round the room at great speed like a deflated balloon.
If you wish to wash your ball use only soap and water. Do not use cleaning products that may damage the surface of the ball.
All exercises should be performed with concentration and control, avoid using momentum.
Never do any exercise that increases any pain.
Quality is more important than quantity.
Always start with a warm up and finish with a cool down.
Always start the exercise at the easiest level and then build up to the higher level once the technique is mastered.
Choose the right size ball.
Always sit, stand and lay with your pelvis and spine in a neutral position unless the exercise states otherwise.
Always sit upright and avoid slouching when exercising on the ball.
Wear loose comfortable clothing that doesn’t encourage you to slip on off the ball.
Bare feet are best for core stability work on the ball as long as you are on a clean surface.
Enjoy the movement and the challenge; with practice you will become perfect!
Different manufacturers may have different recommendations to choosing eth right size ball. We generally look at height size. Whilst this is generally accurate you do need to measure the height of the knee in relation to the hip. You may get a client who is say five foot 9’’ on a 65 cm ball who has short legs and may be better suited to a 55cm ball.
Generally when seated in the correct position (see sitting on the ball)
The angle between the bend in the knee and the top of the thigh should be at least 90D. The top of the thigh should not be lower then the fold of the knee as this will cause the pelvis to tilt and put strain on the lower back.
45 cm. ball 5’0 tall
55 cm. ball 5’0 to 5’7’’ tall
65 cm. ball 5’8’’ to 6’3’’ tall
75 cm. ball 6’3’’ tall
Measure the alignment between the height of the hip and the knee.
It is worth noting that apart from seated exercise when the ball must be the appropriate size, a smaller ball could be used (see the Hotel Workout) to increase the difficulty of the exercise as it reduces the surface area and requires more energy to maintain the balance. A larger ball has a greater surface area and can be easier to use if you are new to exercise, over weight.
A ball that is fully inflated is firmer and has less contact area with the floor. This means the ball moves more easily and with greater speed. The balance and reflexes are challenged. A slightly under deflated ball has more surface on the floor, will move more slowly. Therefore there is less challenge to the balance and reaction time and takes less energy to maintain the position.
This book is designed to increase your core strength whilst using the stability ball. That is the health and function of the deep back and abdominal muscles. It can also improve your flexibility and mobility. You may find muscles become more toned and have a firmer more aesthetic appearance. The programme in this book is not designed to improve your stamina (aerobic fitness) I would recommend a walking programme or another type of aerobic training to increase you total fitness picture.
The stability ball is a useful tool to improve our core stability; the exercise in this book requires practice! Don’t be too worried if you can’t master them straight away. It will take time, practice and concentration to learn many more the moves correctly. It’s like learning to ride a bike, once mastered you never forget.
The type of reflex we need to consider when using the stability ball is our equilibrium reflex. For example if we are on the stability ball we are challenging our equilibrium throughout. Using the ball has many benefits, one of them being the enjoyment of mastering ones equilibrium on the ball. We can acquire good posture, balance, and co-ordination in many ways. Not many are quite as effective or as much fun as training on the ball!
Improved function of the core stability muscles
Strengthens and tones muscles
General strength and endurance of both superficial and deep muscles
Improved mobility
Improved flexibility
Improved body awareness
Improved balance
Improved co-ordination
Improved posture and movement patterns
Enhanced well being and self -esteem
Exercising with the body weight supported by the ball
Works lots of muscles together to reduce work out time
Every exercise challenges the core stabilisers so the abdominals are in constant use
Stability ball exercises can be done almost anywhere and any time
It’s effective and fun!
To think about core stability at its most simple, consider building a house – it is vital to set good foundations. The house should be set on a solid base or it may easily collapse, subside and at worse fall over! Your body believe it or not is very much the same. You can do exercises to strengthen or tone muscles you can see in the mirror
(Superficial), but what about the muscles you can’t see? In working your core muscles (Deep) you are literally building your foundations, making your body not only toned but also stable and at less risk of injury, who wants a body that may collapse, subside or fall over! We call this core stability.
Core stability focuses on strengthening your deep muscles; helping address the balance between overworked superficial muscles, and the often neglected or under used deep core musculature. Many people go to the gym, yet many many of the machines in gymnasiums allow you to sit, even strap your self in so you can work the muscle in isolation without having to focus on your core muscles to stabilise you.
Think about it, almost every movement we do is a combination of muscles acting together, without us being aware our core muscle will be working in most if not all of these movements. So why then do we design and use machines that actually train the body less effectively? The stability ball works to re address this balance and whilst the ball can be used at home and in the office you should also be using the ball as part of your gym programme.
Within the fitness industry it is becoming more and more accepted that core stability can play a part in helping improve the health and function of our backs. Until recently surprisingly few professionals understood that a great deal of back pain occurs due to the fact that the spine is not supported sufficiently by the muscles around it. The spine is then able to ‘wobble’ (for want of a better word).
PICTURES OF RECTUS ABDOMINUS & EXTERNAL OBLIQUES SUPERFICIAL
PICTURES OF TRANSVERSUS AND INTERNAL OBLIQUES DEEP
PICTURE OF BACK EXTENSORS SUPERFICAIL
PICTURE OF MULTIFIDUS DEEP
Back pain is one of the main reasons for staff absenteeism in the workforce. As many as 80% of the population may suffer with back pain at some point in there lives. Whilst this book is not designed as a rehabilitation tool and is not meant
Many back and joint problems can be avoided by becoming more in tune with our posture, the way the body should work and the way we move. Incorrect posture and weak core muscles add to poor weight distribution and stress loads on the body, in particular the spine. Many of our bad habits have been formed over time. Therefore it will take time to re-educate our muscles to do the work we need them to. Some simple, fun and interesting work on the stability ball can help us do just that!
Work, stress, tiredness and illness can all affect our posture and the tension within our muscles. The discs between the vertebras get nourishment from movement. If our spine stays in the same position for long periods the discs between the vertebras don’t get nourished sufficiently, becoming dehydrated and stiff. Sitting for any length of time on a chair is a passive seated position, encouraging loss of support from the core muscles and high loading on the discs. This can often result in poor posture, back and neck pain. Active seated positions can help avoid this as can getting up out of the chair at regular intervals and learning some simple mobility moves and exercises that can be done at your desk. Having a ball in the office or at home can be a useful tool. See the office work out.
Posted by admin at 11:57 am
Article Published by Lyndon Associates
Marketing Communications
Modern Pilates, based in Glossop and part of the Northern Fitness and Education Ltd group of companies, has become the first UK Pilates training organisation approved to run Central YMCA’s new Level 3 Matwork Pilates qualification.
Under the directorship of renowned fitness expert Cherry Baker the company has been delivering and teaching Modern Pilates in the UK since 1999, helping to raise teaching standards by supporting Central YMCA Qualifications in the setting up of this new qualification. Cherry also owns and runs her own Pilates Studio in Glossop with her Husband John. The Studio offers a wide range of Modern Pilates classes along with Yoga and other ‘holistic’ classes.
Modern Pilates training programmes are based on the original works of Joseph Pilates and bring the best of his techniques into the 21st Century. The programmes have been specifically designed for fitness instructors and health professionals to teach a scientific and educationally sound programme of Pilates to class participants and one to one clients. This unique approach to teaching delivers the benefits of a wide range of teaching techniques and styles that will give instructors a sound and solid foundation to become a successful Modern Pilates teacher.
The concept for Modern Pilates was developed by Cherry Baker, one of the most respected UK presenters with over 20 years experience of teaching, delivering and presenting. Cherry is the author of Total Core Strength on the Ball and Exercise in Pregnancy. Christopher Norris MCSP one of the UK’s leading sports physiotherapists has also contributed to the content and original development of the Modern Pilates training programmes. His extensive knowledge of core stability and back care has been invaluable and he has helped to further enhance Modern Pilates’ programmes.
Modern Pilates is now running a ‘conversion course’ specifically for students who have already undertaken the initial training and who wish to up-grade to a formal qualification in Matwork Pilates. These conversion courses are being run by Cherry Baker and her team at the Modern Pilates Studio in Glossop .
Modern Pilates has also received many enquires from Pilates teachers who have trained with other organisations and who are keen to gain the prestigious Matwork Pilates with Modern Pilates.
Cherry Baker comments, ‘We recognise that students have already invested in their training and that they now wish to up-date their knowledge and skills to gain the CYQ Matwork Pilates qualification. To support these teachers we will be offering the new Matwork Pilates course for a period of 12 months at a generous discount, and this will enable teachers to gain a vocational qualification at Level 3 with CYQ that will also place them on the Register of Exercise Professionals at Level 3’.
Commenting specifically on the YMCA Award Cherry says: ‘We are very proud and delighted to bring our students the ‘gold standard’ in Pilates education. The hard work that Central YMCA Qualifications and Modern Pilates have put into this ensures students will have the best foundation possible to develop careers in Pilates teaching’.
Information on training programmes run by Modern Pilates, which are recognised by REP’s at level 3, for both group instructors and those wishing to work on an individual basis, are available by calling 01943 879816 or visiting www.modernpilates.co.uk
Photography:
Further information from:
Rosemary Hepburn, Lyndon Associates on 01937 845028 or 07710 990081
Or
Christine North-Minchella at Northern Education and Fitness Ltd on 01943 879816
Posted by admin at 12:07 pm
Pilates is a precise controlled form of exercise using the stabilising muscles of the body. It was the original concept of Joseph Pilates on whose ideas a huge exercise industry is now based.
Read the whole "What is Pilates?" Article by Penny Cording.
Cherrybaker.com
