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2024 STOTT PILATES IMP EXERCISES ONE LEG CIRCLE - DOUBLE LEG STRETCH EXAM WITH CORRECT ANSWERS
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2024 STOTT PILATES IMP EXERCISES ONE LEG CIRCLE - DOUBLE LEG STRETCH EXAM WITH CORRECT ANSWERS
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2024 STOTT PILATES IMPEXERCISES ONE LEG CIRCLE -
DOUBLE LEG STRETCH EXAM
WITH CORRECT ANSWERS
One Leg Circle Starting Position - CORRECT-ANSWERSSupine. Pelvis &
spine neutral. Legs long, one reaching to the ceiling, ankles plantar flexed,
toes gently pointed. Arms long by sides, palms facing down.
One Leg Circle Starting Position Talk Through - CORRECT-ANSWERSSo
lying supine, we're in a neutral position. Go ahead and stretch your left leg
long on the mat. Flex your right knee, so nice neutral pelvis, you want to
imagine balancing a bowl of soup there & extend the leg long towards the
ceiling.
One Leg Circle Breath Pattern - CORRECT-ANSWERSThis exercise is a two
breath pattern
Objective of One Leg Circle - CORRECT-ANSWERSThis exercise is very
subtle. Sometimes you won't feel like you're doing a whole lot but it's very
important as it targets the deep stabilisers of the torso.
One Leg Circle Movement Part 1 - CORRECT-ANSWERS& inhale, take the
leg across the body & exhale to circle it around, pausing briefly at the top.
& inhale, circle across the body & exhale, circle around. Notice that the
movement is very small. If the movement is too big you can't help but for
the pelvis to tip a bit.
One Leg Circle Movement Part 2 - CORRECT-ANSWERSWe want the pelvis
to stay nice & stable. The goal would finally be to find a range in which
you can stabilise. So you want to start small. Get the pelvis stable first by
engaging the transversus abdominis, and then gradually try to increase
the range. Anchor with supporting leg.
One Leg Circle Movement Part 3 - CORRECT-ANSWERSSo, we do five times
inner circles and five times out. Now, inhale to the outside, exhale around,
inhale to the outside, exhale around. Inhale. Ensuring the shoulders are
relaxed, exhaling around. Inhale. Exhale around. And finally, Inhale.
Exhale around.
, One Leg Circle Movement Part 4 - CORRECT-ANSWERSAnd let's swop legs.
So we'll continue with that breath pattern. Inhale, across the body, and
exhale, circle around. We note the multifidus and obliques are working
isometrically to maintain the pelvis neutral.
One Leg Circle Movement Part 5 - CORRECT-ANSWERSNow, swop
direction. We have the hip flexors, the abductors and the adductors
working concentrically & eccentrically during circumduction. And also the
scapular stabilisers. Great. Bend the knee, and stretch the leg long. That's
our one leg circles.
One Leg Circles Repetitions - CORRECT-ANSWERS5 times both directions
with each leg.
One Leg Circles Essence - CORRECT-ANSWERSTransversus abdominis to
compress abdomen & stabilise lumbo-pelvic region; deep pelvic floor to
aid in firing the transversus; obliques & multifidus isometrics to prevent
rotation of the pelvis; muscles around the hi joint particularly hip flexors,
abductors & adductors, concentrically & eccentrically during
circumduction. scapular stabilisers.
Spine Twist Breath Pattern - CORRECT-ANSWERSThis exercise is a two
breath pattern.
Objective of Spine Twist - CORRECT-ANSWERSWorking the obliques to
rotate the spine.
Spine Twist Starting Position - CORRECT-ANSWERSSeated upright. Pelvis &
spine neutral. Legs long & adducted. Ankles dorsiflexed. Arms reaching
out to sides. Palms down. Scapula stabilised.
Spine Twist Starting Position Talk Through - CORRECT-ANSWERSSo to get
into our start position. We sit up on sit bones. Or on a pad if you can't get
into a vertical position. Legs out long & adducted, ankles are dorsiflexed.
Arms reaching out to the sides. Arms are light, imagine a balloon holding
up your arms. No tension in the neck & shoulders.
Spine Twist Movements Part 1 - CORRECT-ANSWERSBreathing in to
prepare. & Exhale rotate, return a fraction, rotate, return a fraction,
rotate. And inhale, return to centre. So same on the other side. Breathing
in to prepare. & Exhale rotate, return a fraction, rotate, return a fraction,
rotate. And inhale, return to centre.
Spine Twist Movements Part 2 - CORRECT-ANSWERS& continue with two
more on each side. So we have contralateral internal & external obliques
working here to rotate the spine. This exercise is great to lengthen out the
back and helps a tired back.
Spine Twist Repetitions - CORRECT-ANSWERS3 to 5 reps on each side.
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