Stott Pilates IMP Scissors Exercises Scissors – Saw Exam well solved

Stott Pilates IMP Scissors Exercises Scissors – Saw Exam well solved Scissors Breath Pattern ANS-This exercise is a four breath pattern. Scissors Objective ANS-The objective of this exercise is abs endurance. Scissors Starting ANS-Supine with upper body flexed off mat. Imprinted position. Legs extended towards the ceiling. Adducted & parallel. Ankles plantar flexed, toes gently pointed. Hands reaching ankles. Scapula stabilised. Scissors Starting position talk through ANS-So we'll start lying on our backs. & just to get into the position. Inhale. Then, exhale into imprint. Inhale, one leg to tabletop. Exhale, the other leg to tabletop. Inhale, stretch the legs long towards the ceiling. Exhale, slight head nod & flex up off the mat. Arms reaching towards ankles. Scissors Movement Part 1 ANS-Inhale at the top. Right leg comes towards you & exhale, exhale. Inhale, switch. So there's a slight pulsing of the legs, we're not bouncing. So you want to create reach between the legs especially on the second count. & of course the whole time you're maintaining abdominal connection to avoid rocking in the pelvis. Scissors Movement Part 2 ANS-Ensure the neck & shoulders are relaxed & free from tension. Direct all your tension to your power-house. So we have the rectus abdominals & obliques working to create & sustain thoracic flexion. The obliques & multifidus maintaining the pelvis from rocking. Hip flexors concentrically & eccentrically. Scapular stabilisers. Scissors Repetitions ANS-8 to 10 reps Scissors Essence Part 1 ANS-Transversus abdominis to compress abdomen & stabilise limbo-pelvic region. Deep pelvic floor muscles to aid in firing the transversus. Rectus abdominus & obliques sustain thoracic flexion & pelvic stability. Scissors Essence Part 2 ANS-Obliques & multifidus specifically to prevent rocking of pelvis. Hip flexors concentrically to flex at hip & eccentrically as hip extends. Scapular stabilisers. Shoulder Bridge Breath Pattern ANS-This exercise is a six breath pattern. Shoulder Bridge Objective ANS-Helps strengthen the glutes, hamstrings & core. Shoulder Bridge Starting Position ANS-Supine. Pelvis & spine neutral. Knees flexed, hip distance apart. Feet a little closer to bum than when in the ab prep. Arms long by sides. Palms facing down. Scapula stabilised.