Pilates Mat 1 & 2 Questions and Correct Answers the Latest Update and Recommended Version
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Course
Pilates
Institution
Pilates
What are the 9 Pilates principles?
→ -Breathing
→ -Concentration
→ -Control
→ -Centering
→ -Precision
→ -Balanced Muscle Development
→ -Rhythm/Flow
→ -Whole Body Movement
→ -Relaxation
Hundreds (Precautions)
→ Neck and shoulder injuries: support the head and upper bod...
Pilates Mat 1 & 2 Questions and Correct
Answers the Latest Update and
Recommended Version
What are the 9 Pilates principles?
→ -Breathing
→ -Concentration
→ -Control
→ -Centering
→ -Precision
→ -Balanced Muscle Development
→ -Rhythm/Flow
→ -Whole Body Movement
→ -Relaxation
Hundreds (Precautions)
→ Neck and shoulder injuries: support the head and upper body on wedge pillow or
towels, or make neck hammock with towel
→
→ Low back injuries: use imprinted spine or supported neutral
→
→ Avoid with osteoporosis
Roll Up (precautions)
→ Low back injuries: Use bent knees, do partial roll up modification, or roll up a towel to
place under lumbar curve
→
→ Neck and shoulder injuries: Avoid
→
→ Avoid with osteoporosis
→ Hip and low back injuries: limit range of motion, use theraband to support, bend knees
slightly
Rolling like a ball (precautions)
→ Hip and low back injuries: do preparation only or avoid. Preparation: from starting
position gently engage abdominals and curve lower back, return to neutral without
tipping forward
→
→ Avoid with osteoporosis
Abdominal series (precautions): Single leg stretch, double leg stretch, single straight leg stretch,
double straight leg stretch, criss cross/bicycle
→ Neck and shoulder injuries: use lower body only modification while supporting upper
body with wedge or towels
→
→ Low back injuries: use imprinted spine or supported neutral position, don't lower legs as
far
→
→ Avoid with osteoporosis
Spine stretch forward (precautions)
→ Low back and hip injuries: bend knees slightly or sit up on a rolled mat or pad
→
→ Shoulder problems: slide arms along the floor as you round forward to reduce
discomfort at shoulder height
→ Low back and hip injuries: bend knees slightly or sit up on a rolled mat or pad
→
→ Shoulder problems: Slide lower arm along the floor as you lean over and hold the
other one at the waist
Saw (precautions)
→ Low back and hip injuries: bend knees or sit up on rolled mat
→
→ Shoulder problems: bend the elbows and place the palms on top of shoulders
→
→ Avoid with osteoporosis
Open leg rocker (precautions)
→ Hip and low back injuries: bend knees and hold the legs behind the knees, keep knees
bent at same angle as you roll back and forth, or just balance in position
→
→ Avoid with osteoporosis
Swan (precautions)
→ Low back injuries: Cue abdominal work and pressing the pubic bone into the mat to
take pressure off back. Or limit to swan prep. Avoid if back extension is not tolerable
→
→ Shoulder, wrist, and elbow injuries: Do swan prep or avoid.
Single leg kicks (precautions)
→ Low back injuries: engage abdominals and press pubic bone into mat to decrease low
back pressure, lie flat with head on hands, or avoid
→
→ Knee problems: Limit range of motion in knee flexion, stretch quadriceps prior to doing
this exercise
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