Supplemental Exercise Manual

No part of this manual may be reproduced in any manner without the expressed written consent of Aliesa George.

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Centerworks®®®®® PilatesP.O. Box 3526

Wichita, KS 67201-3526

CenterworksPilates.com

©©©©©MM Aliesa George. Centerworks® Pilates Institute All Rights Reserved.

SupplementSupplementSupplementSupplementSupplementalalalalalExExExExExererererercisescisescisescisescises

Mind-Body Movement in the Joseph H. Pilates Method

Copyright ©MM by Aliesa George & Centerworks® Pilates Institute - http://www.CenterworksPilates.com

NOTICE TO READERS

Before following any advice in this book, it is recommended that you consult with your physicianif you suffer from any health problems or special conditions or if you are in doubt about thesuitability of any exercise.

It is also suggested that you consider consulting with a certified Pilates instructor before beginninga comprehensive home exercise program.

The Pilates Method Alliance is a non-profit organization dedicated to furthering the work of Joseph& Clara Pilates. The PMA is available to assist with questions regarding the Pilates Method,teachers, studios, and teacher-education programs. To locate a qualified instructor in your areacontact the Pilates Method Alliance at http://www.PilatesMethodAlliance.org or call the PMA at1-866-573-4945.

This book is intended for personal use only.

Use of these materials for teaching purposes is only granted to readers who have completed aComprehensive Pilates Teacher-Education Program and apprenticeship. If you are interested infurthering your knowledge and would like to participate in workshops and/or comprehensiveteacher-education programs through Centerworks® Pilates Institute, pleasevisit http:// www.CenterworksPilates.com for information about upcoming workshops. For infor-mation about scheduling workshops in a city or studio near you, [email protected]

All rights reserved. No part of this publication may be reproduced in any form or by any means,electronic or mechanical, including photocopying, recording, or by any information storage andretrieval system, without permission in writing from the author.

Note: If you purchased this as a digital PDF document or part of a product you have permission toprint (1) copy for your own use.

http://www.PilatesMethodAlliance.org

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Copyright ©MM by Aliesa George & Centerworks® Pilates Institute Supplemental Exercise Manual - http://www.CenterworksPilates.com

Table of Contents

The Wall Page #Arm Circles with Weights .......................................................... W-2, W-3Roll Down .................................................................................. W-4, W-5Squats ........................................................................................ W-6, W-7

The Handweight SeriesBiceps Curl Front ..................................................................... WT-3Biceps Curl Side ....................................................................... WT-4Biceps Curl Low ....................................................................... WT-5Swimming ................................................................................. WT-6Triceps Press Flat ..................................................................... WT-7The Bug - Reverse Flys ............................................................ WT-8Elephant Arms - Lung & Lift .................................................... WT-9Little Circles ............................................................................. WT-10Up Rows .................................................................................. WT-11Chest Expansion ...................................................................... WT-12Overhead Triceps ..................................................................... WT-13Side Bend ................................................................................. WT-14

The Magic CircleStanding Arms Front ................................................................ MC-2, MC-3Standing Arms BackStanding Arms - Side 1 Arm Press ........................................... MC-4, MC-5Standing Leg Work .................................................................. MC-6, MC-7Seated Leg Work - Between the KneesSeated Leg Work - Between the Soles ..................................... MC-8, MC-9Neck Strengthening - FrontNeck Strengthening - SideNeck Strengthening - With the Wall ........................................ MC-10, MC-11

FeetSeated Footwork - KnucklesSeated Footwork - Big ToeSeated Footwork - Little Toe .................................................... F-2, F-3Seated Footwork - Big & Little Toes ........................................ F-4, F-5Seated Footwork - Piano Toes ................................................. F-6, F-7Seated Footwork - Dome the FeetSeated Footwork - Towel Pull & Push ...................................... F-8, F-9Standing Footwork - Lift & Lower ........................................... F-10, F-11Standing Footwork - Up & Down ............................................ F-12, F-13Standing Footwork - Prancing in ParallelStanding Footwork - Balance 1 Leg ......................................... F-14, F-15


W-1


The Wall


W-2


Arm Circles with Weights

Fig. 1 (start position - side view) Fig. 1 (start position - front view)

Fig. 2 (side view) Fig. 2 (front view)

Fig. 3 Fig. 4

Fig. 5


W-3


THE WALL

The Wall Exercises can be very beneficial for clients with shoulder problems, & scoliosis. Great for everyone,they can be a nice way to end a workout. These are also good “homework” exercises for clients to practice on theirown..

Arm Circles w / Weights Reps: 5-10 each direction

This exercise is good for strengthening the shoulders while working on shoulder stability. Stand in a V position withthe feet. Shoulders, hips, and the entire spine against the wall. Feet may need to be away from the wall to find thisposition. Use the Abdominals to lift and press the spine towards the wall. Holding light hand weights, keep theshoulders down and back against the wall throughout the exercise. Be sure to keep good spine alignment, ears overshoulders, shoulders over hips. If a client has kyphotic posture, the head will not be against the wall.

Inhale and lift the weights in front of the body and up overhead as far as possible, keeping shoulders down,and the spine to the wall. Open the arms slightly wider than the shoulders, and exhale as the arms lowerback to the starting position. Repeat 3-5 times.

Reverse the circle. Inhale, open the arms and lift overhead. Bring the arms together and exhale as theylower to the legs. Repeat 3-5 times.

Modifications/Variations

1. Begin this exercise without weights for some clients with shoulder problems.

2. Lift the arms only as high as comfortable so as not to aggravate the shoulders.Work up to a larger range of motion.

3. Vary the internal/external rotation of the arm to reduce grinding and poppingat the shoulders.

Watch For

The “powerhouse” remains engaged. Spine stays close to the wall. Shoulders stay down andback against the wall as the arms lift and circle. Arms work within the frame of the body –don’t open wider than the shoulders.


W-4


Roll Down

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5 Fig. 6

Fig. 7


W-5


THE WALL

Rolling Down Reps: 1-3

This exercise is great for clients with shoulder problems and/or scoliosis. It helps teach articulation of the spine,proper use of the Abdominals, and the release of neck and shoulder tension.

Starting posture is the same as Arm Circles.

Inhale, stand tall and vertical with the arms hanging by the sides holding light weights ( 1-3 lbs). Let gravityand the weights take the shoulder tension. Exhale, begin from the top of the head and roll down peeling thespine away from the wall one vertebra at a time. Keep the navel pulling to the spine as the body rolls down.Roll ¼ to ½ down and hold. If going ½ way, the low back should be the last thing to leave the wall. Hold thisposition.

Breathing naturally, let gravity and momentum circle the arms 5-10 times in one direction, then the other.Be sure to keep the neck and shoulders relaxed. Stop the circles and let the arms hang straight to the floor.

Inhale and hold. Exhale and begin with the lower part of the stomach, and roll back up one vertebra at atime. The lower back should come in contact with the wall first, and everything stays on the wall as thespine stacks back to a vertical position. Let the arm and shoulder tension drop as the body rolls back up.

Watch For

Smooth articulation through the spine. Neck and shoulder tension released.


W-6


Squats

Fig. 1 (start & end position) Fig. 2

Squats 1 Leg




W-7


THE WALL

Squats Reps: 3-5

This exercise is great for strengthening the knees. Be sure alignment is correct, and body weight is evenlydistributed over both legs. Both of the Squat exercises are great for ski conditioning.

Stand with the legs hip width apart, knees and toes facing straight forward (parallel). Shoulders andSacrum should be against the wall. Maintain a neutral spine position with the abdominals engaged. Thefeet should be far enough away from the wall that as the knees bend they do not go past the toes. Lift thearms in front of the body, to shoulder height. Hold this position and slide down the wall into a squat. 45 to90 degrees is appropriate. Never lower than 90 degrees. Hold this position 15 seconds to 1 minute or longer.Engage the Gluteasl and pull the navel to spine to slide back up.

Modifications/Variations1. This can be done with or without weights.

2. For clients with shoulder problems leave the arms by the sides.

3. More Advanced – lift the arms overhead.

Watch ForBe sure that throughout the exercise the knees stay aligned over the ankles. Maintain a neutralspine. Use the Gluteals to lift the body from the squat position.

Breath Naturally.

Squats 1 Leg Reps: 1-3

This one is more of a challenge! Maintain the same posture as the Squat on two legs. Extend one leg out infront of the body, hip height if possible. The supporting leg may need to move toward the midline of thebody to help balance. Keeping the extended leg horizontal to the floor, slide the back down the wall, andslide back up. Never go lower that 90 degrees. Be sure that the hips and shoulders stay squared and againstthe wall. Repeat other leg.

Breath Naturally.


WT-1


The Handweight Series


WT-2


WEIGHT SERIES

The hand weight exercises should be done with 1-3 pound weights. Up to 5 pounds for men. These exercises arebeneficial for clients who need upper body conditioning. It is not necessary to teach the entire series. Begin with theexercises that are most beneficial for the client. The hand weight exercises are good to teach as “homework,” as theyare something that clients can learn, then do on their own.


1. Begin teaching the exercises without weights. Teach proper alignment, technique, and muscleRecruitment – then add weights.

2. Use caution with clients who have shoulder problems.

3. Clients with scoliosis can do the exercises with a lighter weight (1 lb.) in the strong arm, and a heavierweight (2 lb.) in the weaker arm to help correct muscle imbalance.

4. Advanced clients can do all exercises on relevae. Depending on the exercise, either rise up on the toesand lower with each repetition, or rise up on the toes and stay up while doing the exercise.

For Triceps Press Flat, Swimming, & The Bug

5. Beginners – hinge with a flat back position to a forward diagonal.

6. Intermediate/Advanced – hinge with a flat back to a table-top position. The body should behorizontal to the floor.

7. A soft bend at the knees will make the exercise easier, ideally, the legs are straight with the body weight over the balls of the feet.

Watch For

Maintain shoulders down and relaxed – stabilized throughout each exercise. Keep a light grip on theweight. Maintain the body in a tall, forward position. Body weight should be more over the balls of the feet,evenly distributed between the big and little toes. Use the Abdominals to support the work and maintaingood alignment. Work in a slow, controlled manner using the muscle not momentum. Wrists shouldremain straight unless otherwise noted. Elbows should never be in a locked position.


WT-3


Biceps Curl Front

Fig. 1

Fig. 2 (side view)

Fig. 2 (front view)

Reps: 5-10

Stand with the feet in a V-position. Lift arms straight to the front – horizontal to the floor with arms in linewith the shoulders. Palms face up. Maintain the arms and body still and execute a Biceps Curl Front,bending at the elbow to bring the hands toward the shoulders. Hold the curl for 1-3 seconds, then withcontrol extend the arms straight. Breathe naturally.


WT-4


Biceps Curl SideReps: 5-10

From the last repetition of BC Front, keep the arms in the curl position and open the elbows to the sides.Elbows should open slightly wider than the shoulders. Arms maintain a horizontal position to the floor.Palms face up. Maintain the arms and body still and execute a Biceps Curl Side, bending at the elbow tobring the hands toward the shoulders. Hold the curl for 1-3 seconds, then with control extend the armsstraight – slightly wider than the shoulders. Breathe naturally.

Fig. 1 (front view) Fig. 1 (side view)



WT-5


Biceps Curl LowReps: 5-10

From the last repetition of BC Front, keep the arms in the curl position bring the arms back to the front.Lower the arms to the sides. Extend the arms down by the sides with the palms facing front. Extend thewrists, curl the wrists, curl the Biceps. Hold the curl for 1-3 seconds. Then with control extend the arms.Breathe naturally.


Fig. 2 Fig. 3 (side view)

Fig. 3 (front view) Fig. 4


WT-6


SwimmingReps: 3-10

From the last TP Flat, finish with the arms in to the body. Turn the palms to face the floor. Extend theright arm overhead – palm facing the floor. At the same time, extend the left arm to the hip – palm facingthe ceiling. Bend both arms back in to the starting position. Alternate the arms for 3-10 repetitions. Inhaleto extend the arms, exhale to bend.

Fig. 1 Fig. 2

Fig. 3 Fig. 4


WT-7


Triceps Press FlatReps: 5-10

Stand in a parallel position, legs hip width apart. From the last BC hold in the curl position and turn thepalms to face each other. Maintaining a neutral spine, hinge forward from the hips. Legs should be straightwith the body weight over the toes. (Hips over the heels) Some clients may need to softly bend the knees.Tuck the arms in close to the body and lift the elbows up towards the ceiling as high as possible. Maintain-ing this position, extend the arms to the back. Hold 1-3 seconds, then bend the arms. For additional musclerecruitment, tweak the exercise by laterally bending the wrist when the arms are extended back. Straightenthe wrist before bending the arms. Be sure the shoulders are down and back. Chest should be open. Ears,shoulders, and hips in line. Breathe naturally.

Fig. 1 Fig. 2

Fig. 3 Fig. 4


WT-8


The Bug – Reverse FlysReps: 5-10

From the last repetition of Swimming, allow the arms to hang straight down to the floor with the palmsfacing each other. Maintaining a neutral spine, shoulders stabilized, lift the arms straight out to the sidesinto a T-position. Arms should lift to be in line with the shoulders. Chest remains open, shoulders downand back. Hold 1-3 seconds then lower the arms back to the starting position. Inhale to lift, exhale to lower.

Fig. 1 Fig. 2 (side view)


*Only do these three flat back exercises in a row with an intermediate/advanced client. For a beginner, take a breakbetween exercises, doing an exercise in an upright standing position.


WT-9


Elephant Arms – Lunge & LiftReps: 3-5

Begin by standing tall with the feet in a V-position. Lunge with the right leg, stepping out on a diagonaltowards the corner. Lean the body forward over the leg. Arms are overhead, reaching towards the floor.Maintain abdominal support. Select either a or b below, but not both. After completing 3-5 repetitionswith the arm(s), push off the mat with the forward leg to return to a stand. Lunge forward with the otherleg.

a. Lift the opposite arm of the lunging leg and hold for 1-3 seconds. Lower the arm.

b. Lift both arms up and hold 1-3 seconds, then lower.

Fig. 1 Fig. 2

Fig. 3 Fig. 4 (one-arm version)

Fig. 5 Fig. 4 (two-arm version)


WT-10


Little CirclesReps: 3

Begin by standing tall with the feet in a V-position. Hang onto the end of the weights. Arms begin by thesides. Keeping the arms straight, draw five small circles with the arms while lifting them to an overheadposition. Reverse the direction of the circle and draw five small circles while lowering the arms. Repeat 3times. To add a challenge, rise up on the toes while lifting the arms, lower the heels while lowering thearms. Inhale to lift, exhale to lower.

Fig. 1 (start & finish position) Fig. 2 (front view)

Fig. 2 (side view) Fig. 3 (side view)

Fig. 3 (front view)


WT-11


Up RowsReps: 5-10

Begin by standing tall with the feet in a V-position. Hold the weights with the inside ends close together.Arms begin in a low position in front of the body. Like zipping up a zipper, inhale, bend the elbows andlift the hands up to the center of the chest with the elbows wide. Exhale, straighten the arms and returnto the starting position. Repeat 5-10 repetitions. For added difficulty, rise up on the toes while lifting theweights and lower the heels while lowering the arms. Be sure the shoulders remain down as the arms lift.




WT-12


Chest ExpansionReps: 3-5

Begin standing with the feet in a V-position. Hold the weights by the sides, with the palms facing back.Inhale, keep the arms straight, and press them behind the body – opening the chest. Hold this position andturn the head to look over the right shoulder, left shoulder, and center. Exhale to relax the arms. Repeat 3-5 times, alternating the direction the head looks first on each repetition. To make the exercise more challeng-ing, rise up on the toes while pressing the arms back, balance on the toes while turning the head, and lowerthe heels while relaxing the arms.

Fig. 1 & 6 (start & finish position) Fig. 2 (side view)


Fig. 4 Fig. 5


WT-13


Overhead TricepsReps: 5-10

Begin standing with the feet in a V-position. Take the arms to an overhead position, palms facing the frontwith inside ends of the weights together. Bend the elbows to start with the hands behind the head. Elbowsshould be wide and back. Inhale and shave the back of the head to extend the arms to an overhead position.Exhale to bend the elbows, returning to the starting position. To make the exercise more challenging, rise upon the toes while extending the arms, lower the heels while bending the arms.




WT-14


Fig. 3 Fig. 4 (front view)

Fig. 4 (side view)

Side BendReps: 3-5

Always end the series with the Side Bend. Begin standing with the feet in a V-position and the arms bythe sides. Bend one arm in close to the body to lift the arm overhead. Keeping the arm straight and closeto the ear, bend from the waist to take the body to the side. Exhale to side bend inhale to return tall. Changearms to side bend the other direction.

Watch ForThe weight stays even on both legs while bending. Hips and shoulders square to the front.Bend and reach to the forward corner. Avoid pinching or strain in the low back.

Fig. 1 Fig. 2


MC-1


The Magic Circle


MC-2


Standing Arms - Front

Fig. 1 (Middle - front view) Fig. 1 (Middle - side view)

Fig. 1 (Low - front view) Fig. 1 (Low - side view)

Fig. 1 (High - front view) Fig. 1 (High - front view)


MC-3


MAGIC CIRCLE

The Magic Circle is a supplemental piece of equipment. It assists with strengthening the arms, chest, shoulders,back, legs, and neck with isometric exercises. Be sure this is not the only means of strengthening you give clients.Work through a full range of motion is preferable.

Arm Work: Place the palms of the hands on the pads. Fingers remain extended. Thumbs should always be withthe fingers. A tight grip with the hands to hold the Circle is unnecessary. Arms reach away fromthe body. Elbows straight but not locked. Maintain shoulder stabilization. Avoid neck and shoul-der tension. To press the Circle together use the entire arm. Teach the Squeeze and hold first, tolearn correct alignment and muscle recruitment. Clap when good alignment can be maintained.

Standing Arms

Front – Middle: Squeeze and hold 3 counts, then release Reps: 3-5, 10 claps

Front – Low: Squeeze and hold 3 counts, then release Reps: 3-5, 10 claps

Front – High: Squeeze and hold 3 counts, then release Reps: 3-5, 10 claps

Watch ForThumbs on the same side of the handles as the fingers. Powerhouse engaged. Bodyweight over theballs of the feet. Shoulders remain down and back while squeezing the circle. Use the whole arm tosqueeze. Elbows should be slightly bent throughout the exercise, but not bend more while pressingthe circle together.


MC-4


Standing Arms - Back


Fig. 1 Fig. 2

Stamding Arms - Side 1 Arm Press


MC-5


MAGIC CIRCLE

Standing Arms

Back – Low: Squeeze and hold 3 counts, then release Reps: 3-5, 10 claps

Side: Place Circle between one hip and one hand. The Reps: 5-8Arm should be slightly in front of the body. UseThe lattissimis dorsi to press the hand to the hip.

Watch ForThumbs on the same side of the handles as the fingers. Powerhouse engaged. Bodyweight over theballs of the feet. Shoulders remain down and back while squeezing the circle. Use the whole arm tosqueeze. Elbows should be slightly bent throughout the exercise, but not bend more while pressingthe circle together.


MC-6


Standing Leg Work - Second Position

Fig. 1 Fig. 2

Standing Leg Work - 4th Position

Fig. 1 (Front) Fig. 2 (Front)

Fig. 1 (Back) Fig. 2 (Back)


MC-7


MAGIC CIRCLE

Leg Work: If clients have vericose veins, avoid legwork with the Circle. Use caution if knee problems. Placingthe Circle at the ankles may place too much strain at the knees.

Between the Knees: Place the Circle above the knees, never directly at the joint. Be sure the grip is secure.Watch alignment to be sure that both legs are working equally. Beat when good alignmentcan be maintained.

At the Ankles: Place the Circle above the joint. Depending on the client, work in either externalrotation or parallel. Squeeze the Adductors to work the Circle. Be sure the legs do nothyperextend. Use caution to avoid strain at the knees.

Standing Legs

Second Position: Reps: 10-20 beatsPlace the Circle between the ankles. Maintain external rotation of the legs. Shift thebody to stand on one leg. Beat 10 reps, squeezing the Circle. Shift to the other side.

4rd Position: Reps: 10 beatsPlace the Circle between the ankles. Maintain external rotation with both legs. Shift thebody to stand on the back leg. Working from the hip, beat 10 reps. Then shift the body tostand on the front leg and beat the back leg 10 reps.


1. Use a wall, or barre to assist with balance.

2. More Advanced – do the exercises on relevae.

Watch For

Avoid hyperextension at the knee. Engage from the hip to flex the Circle.


MC-8


Seated Leg Work - Between the Knees

Fig. 1 Fig. 2

Seated Leg Work - Between the Soles

Fig. 1


MC-9


MAGIC CIRCLE

Leg Work

Seated

Between the Knees: Squeeze and hold 3 counts, then release Reps: 3-5, 10 beats

Between the Soles: Squeeze and hold 3 counts, then release Reps: 3-5, 10 claps

SupineBetween the Knees: Squeeze and hold 3 counts, then release Reps: 3-5, 10 beats

Neutral Lift: Squeeze and hold, lift the hips, lower the hips, Reps: 3-5Then release the Circle

Watch ForBe sure the Circle is placed appropriately above the joint. Maintain good body alignment whileworking.


MC-10


Neck Strengthening - Front


Neck Strengthening - Side

Fig. 1 Fig. 2Neck Strengthening with the Wall

Fig. 1 (front) Fig. 2 (side)

Fig. 3 (back)


MC-11


MAGIC CIRCLE

Neck Strength: The Circle is an excellent tool for neck strength. Use caution, and keep repetitions low 1-3 repeti-tions MAX. Doing too much can injure the clients that need this the most.

Neck Strengthening

At the Forehead: Place the MC pad against the forehead. Hold the Circle at horizontal with bothhands. Maintain the head and neck up tall, ears over shoulders. Hold the headstill and gently press with the hands to flex the Circle. Repeat 1-3 reps.

Side of the Head: Place the MC pad above the ear on the right side of the head. Hold the Circle athorizontal with the right hand. Maintain the head and neck tall, ears over shoul-ders. Hold the head still and gently press the hand towards the head. Repeat 1-3reps. Change sides to repeat the exercise on the opposite side.

With a Wall

Forehead: Place the MC pad against the forehead and the opposite pad against a wall. Keepthe body in a strong, straight line. Lean forward from the ankles to press againstthe Circle. Hold several seconds, then release. Repeat 1-3 times.

Side: Place the MC pad above the ear on the side of the head. Keep the body in a strong,straight line. Lean forward from the ankles to press against the Circle. Holdseveral seconds, then release. Repeat 1-3 times. Change sides to repeat the exer-cise on the opposite side.

Back: Place the MC pad securely against the back of the head. Keep the body in a strong,straight line. Lean backwards from the ankles to press against the Circle. Holdseveral seconds, then release. Repeat 1-3 times.


1. Use extreme caution. It may not feel like much at the time. Never more than 3 repetitions.

2. Begin with manual resistance, add the Circle when correct alignment is understood.

Watch ForIt is very important that the head stays in alignment, ears over shoulders. Either the hand pressesthe Magic Circle towards the head, or the entire body leans into the Circle. Engage the “power-house.” Keep the shoulders down and relaxed.


MC-12


This page left intentionally blank.


MC-13


MAGIC CIRCLE

With Matwork: The Magic Circle can be used with some of the Mat exercises to increase difficulty.Only teach these exercises to strong intermediate or advanced level clients.

With Matwork ( Advanced)

Hundred – Between the ankles, or in the hands underneath the legs

Roll Up – In the hands

Roll Over – Between the ankles

Double Bent Leg Stretch – Between the ankles

Double Straight Leg Stretch – Between the ankles

Spine Stretch – Between the hands

Open Leg Rocker – Between the ankles

Corkscrew – Between the ankles

Jackknife – Between the ankles

Neck Pull – Between the hands (halo)

Side Kick Series – At the ankles- Bottom leg on the inside, top leg outside: Top leg presses down/beats- Both legs on the inside: Top leg presses up/beats- Both legs on the inside: Little circles w/ top leg- Both legs outside: Double Leg Lift/beats- Both legs outside: Beats on the Belly

Teaser 1, 2, 3– Between the ankles

Hip Circles – Between the ankles


F-1


The Feet


F-2


Seated Footwork - Knuckles

Fig. 1 Fig. 2

Seated Footwork - Big Toe

Fig. 1 Fig. 2

Seated Footwork - Little Toe

Fig. 1 Fig. 2


F-3


FEET

Footwork exercises are beneficial for everyone, but can be especially helpful for clients with flat feet, ankleinversion/eversion, bunions, or anyone that needs to improve leg alignment. The following exercises are challeng-ing for clients with the above mentioned problems, but get easier quickly as the muscles in the feet/arches becomestronger. Use the hands to assist as much as needed when learning the exercises. Eventually, the feet should do allthe work. Footwork exercises are great homework for clients.

Seated Footwork: Begin seated on the floor, or on the edge of a chair. Work with one foot at a time. Do all theexercises with one foot. For new students, have them stand after doing one foot, and compare the feeling of liftunder the arch and proper standing alignment on the foot. Then repeat the exercises with the other foot.

Knuckles Reps: 3-5

Place the fingers under the ball of the foot and lift up. Keeping the toes lengthened, wrap thetoes around the fingers. Use the thumbs to help press the toes down while lifting up under theball of the foot. Try to show all of the knuckles of the foot like you would if you made a fist withyour hand. Hold for 5-10 seconds, release and repeat 3-5 times.

Big Toe Reps: 3-5

Place the foot flat on the floor with the toes pointed straight ahead. Keep the toes on the floorthroughout the exercise. Use one hand to pull the Big Toe towards the midline. Hold the toe stilland sweep the other 4 toes towards the Big Toe, then away. Repeat 3-5 times. Be sure the heelstays still.

Little Toe Reps: 3-5

Hold the Little Toe and gently pull it away from the body. Repeat the above exercise sweepingthe other 4 toes away from the Little Toe, then towards it. Repeat 3-5 times.


F-4


Seated Footwork - Big & Little Toes

Fig. 1

Fig. 2

Fig. 3


F-5


Big & Little Reps: 3-5

Hold the Big and Little Toe and gently pull them away and apart. Keeping them on the floor,sweep the three toes in the middle to the Big Toe, then to the Little Toe. Repeat 3-5 times.

FEET


F-6


Seated Footwork - Piano Toes

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5 Fig. 6


F-7


FEET

Piano Toes Reps: 3-5 each way

Keep the ball of the foot on the floor and lift the toes up. Hold the toes with the hand and lowerone toe at a time back to the floor. Lengthen the toes as they lower. Start with the Little Toe andrepeat 3-5 times. Then start with the Big Toe and repeat 3-5 times. Use the hand to press thetoes down if needed and/or hold up the toes that should still be up.


F-8


Seated Footwork - Dome the Feet

Photos not available at this time.

Seated Footwork - Towel Pull & Push

Fig. 1

Fig.. 2

Fig. 3


F-9


FEET

Dome the Foot Reps: 3-5

Keeping the Big Toe, Little Toe, and Heel firmly planted, lift up under the arch of the foot bycontracting the muscles of the arch. Hold for several seconds then release. This can be doneseated or standing.

Towel Pull & Push Reps: 3-5

Lay a towel out flat. Using either one foot at a time, or both, pull the towel towards the bodyscrunching it up under the arches. Pull for 5-10 repetitions. Then push the towel back out flatusing the toes. Push for 5-10 repetitions. Repeat this Push & Pull 3-5 times. Picking up Pencilsor Marbles also work well for feet strengthening exercises.


F-10


Standing Footwork - Lift & Lower




F-11


FEET

Standing Footwork: Standing footwork is good once clients are aware of proper alignment and posture. Any legalignment corrections should be addressed on the Reformer and with Matwork first. These exercises are alsogreat for older clients to improve balance and strength standing.

Lift & Lower* Reps: 5-10

This can be done in the traditional V-position, or parallel. Stand in the selected position. Keepthe weight towards the ball of the foot, heel lightly touching the floor. Inhale and rise up on thetoes, exhale and lower. Watch leg and ankle alignment both up and down – no wobbles.

*Ideally, this exercises should be done on a step or a 2 x 4 so that the heels can lower slightlybelow floor level. They can also be done on one leg at a time. Use a wall or barre for balance ifneeded.

Watch For

The heels to stay together throughout. Maintain balance and control. Weight evenly distributedbetween the big and little toes. Avoid wobbles at the ankle. Maintain a neutral spine.


F-12


Standing Footwork - Rolling Up & Down

Fig. 1 Fig. 2

Fig. 3 Fig. 4

Fig. 5


F-13


FEET

Roll Up* Reps: 3-10

This can be done in the traditional V-position, or parallel. Stand in the selected position. Bendthe knees, being sure the knees go over the toes. Lift the heels, being sure the heels stay together.Straighten the legs keeping the heels lifted. Lower the heels with straight legs. Bend the knees,Lift the heels, Straighten the legs, Lower the heels. Watch leg and ankle alignment throughout.

Roll Down* Reps: 3-10

This can be done in the traditional V-position, or parallel. Stand in the selected position.Keeping the legs straight, rise up on the toes, Keep the heels together and lifted, and bend theknees. Be sure the knees go over the toes for proper alignment. Lower the heels, then straightenthe legs. Repeat 3-10 times.

*Ideally, these exercises should be done on a step or a 2 x 4 so that the heels can lower slightlybelow floor level. They can also be done on one leg at a time. Use a wall or barre for balance ifneeded.

Watch For

The heels to stay together throughout. Maintain balance and control. Weight evenly distributedbetween the big and little toes. Avoid wobbles at the ankle. Maintain a neutral spine.

Standing Footwork - cont.


F-14


Photos not available at this time.


F-15


FEET

Standing Footwork

Prancing in Parallel Reps: 5-10

Prancing can be done slowly to work through the feet, or more quickly to elevate the heart rate.Lower one heel to the floor, and push through the other foot to a pointed position. Continuemoving, alternating feet. Concentrate on heel – ball- toe as the foot lifts off the floor, and toe –ball- heel to return. Work through the feet. The emphasis is UP, a light lifted body.

Balance 1 Leg Reps: 1-3 each leg

Balancing exercises work on control and centering. They are especially beneficial for olderclients. To begin stand on one leg and lift the other up slightly – foot by the ankle. Hold as longas possible. Use a wall or barre if needed until balance is more secure. A V-position will providea more stable base of support.

Options for the non-supporting leg:Knee Front, Knee SideStraight Leg – Front, Side, BackAttitude – Front, Side, BackMore Advanced – balance on the toes

Perception & Awareness:Have clients try to balance with their eyes closed. This can demonstrate how importantour eyes are in providing stability with balance and movement.


Recommended Resources

Centerworks® Pilates Institute 210 N. Washington, Box 3526

Wichita, KS 67201-3526

Studio Tel: (316) 265-9700 Toll Free: Phone & Fax: 1-877-874-7578

Do you ever experience foot pain? Do your feet ache after a long day at work?

Do you avoid exercising the rest of your body because you want to keep the pressure off your feet?

Have you been searching for ways to help your feet feel better, but are having trouble finding the best solution?

It can be complicated, but it doesn't have to be . . .

Here are some of your options for Foot Care:

Depending on your feet, you could schedule a consultation with a podiatrist. Based on the professional diagnosis of your medical foot specialist, you can make decisions on the most appropriate plan of action to improve the health of your feet. Some problems might easily be fixed with surgery.

This can be a quick fix, but any medical procedure is going to be expensive. In addition to the financial investment you will also have to plan for your recovery — it will require time off work, and time off your feet. Plus there are no guarantees! You face the possibility that the pain you had, might just be replaced with new or different problems once the procedures are completed.

Your next option might be orthotics, or special arch support inserts for your shoes. These can be bought off the shelf —designed as a “one pair fits all” (but really each of us have unique and different feet.)

Or you can pay hundreds of dollars for custom fit inserts that are molded specifically for the contours of your feet. While arch supports can be very helpful— there can be a few drawbacks here also. Our feet are designed to be strong and flexible, with the ability to adapt as the surfaces we walk. As your health and posture improve, your feet will change too. If you purchase inserts that can not be readjusted as your body changes they may at some point make you feel worse instead of better.

So, before you take drastic measures, schedule surgery, or invest in expensive inserts, you owe it to yourself to consider learning the exercises in the Fantastic Feet book that have helped others improve the health of their ankles, arches and toes!

Relieve Your Foot Pain

Why not start with a safe, simple, economical approach to improving health. Exercises specifically designed for your feet are detailed in full, complete with illustrations in the Fantastic Feet.

We spend time exercising every other part of our body but don't do much for our feet. We cram them into poorly fitting shoes, stand for long hours, pound the pavement to exercises our heart & lungs, and wear old and beloved “favorite” shoes that gave up supporting our feet a long time ago. By learning a simple and fun series of exercises that you can do at home or at work you can start improving the strength and flexibility of your feet and ankles training the muscles of your feet and lower legs to provide real support for your body—from the inside out. (cont..)

Treat your feet!

Whether you have flat feet, high arches, bunions, hammer toes, or healthy feet and you want to keep them that way. . . the FANTASTIC FEET exercises can benefit you.

With only a few minutes of practicing these easy to learn FANTASTIC FEET exercises just 2-3 times a week, you can significantly improve how your feet feel, and enjoy the benefits of improving your posture from the ground up.

Work at your own pace! There are exercises that are performed lying down, seated and standing so that you can pick the level that's most appropriate for you, with lots of choices to challenge you when you're ready for more.

Best of all, these exercises can work for all ages!

It this 92 page illustrated book, you'll learn

• Habits for Improving Your Posture to Properly Distribute the Weight on Your Feet to Help Avoid, Knee, Hip and Back Pain.

• How to Maintain Good Alignment So Your Muscles and Joints Move Efficiently • Proper Use of the Foot and Ankle Helps You Walk with Ease and without

discomfort.

Promote efficient movement and good health from the ground up with Fantastic Feet!

Fantastic Feet! Book Exercises to Strengthen Your Ankles, Arches & Toes.

If you have flat feet, weak ankles, notice uneven wear patterns on your shoes, tight calf muscles, limited mobility in the toes, feet, ankles, or have healthy feet and want to keep them feeling fine, this book can benefit you.

We cramp our toes into tight shoes, pound the pavement daily, and expect our feet to support us without complaint. In fact we spend time exercising just about everything except our feet.

This easy-to-use exercise manual will provide you with exercises, seated, standing, and laying down for healthy and happy feet. Simple to follow, great descriptions, lots of photos, this book is an excellent tool for developing an exercise program specifically to improve the subtle muscle imbalances that start at the feet and affect our posture and health. (92 Pages - Authored by Aliesa George)

Fantastic Feet! Book $20 Fantastic Feet! Book + 2 Therabands Combo $25

Also available as a PDF e-Book online at http://www.centerworkspilates.com

Posture Principles for Health If you’ve been looking for an easy-to-use system for improving posture...here it is!

This must have posture workbook and video will provide you with the tools you need to quickly identify poor posture habits and help clients change.

Includes:

• Posture Principles for Health Study Guide (60 Pages) & Video (Select DVD / VHS)

• 12-point checklist for perfect standing posture; • Seated posture pointers; • A series of questions to help you assess posture habits; and, • Teaching tips and more.

This information is great client “homework.” An excellent place to start when developing workout programs to promote efficient movement and good health.

*Enhance Posture *Improve Awareness *Get Results!

Select either DVD or VHS versions: VHS Format $79 DVD Format $79

Centerworks® Pilates Teacher-Training Manuals

This series of eight Pilates Training Manuals is one of the most comprehensive Pilates resources available on the market.

Hundreds of pictures, detailed exercise descriptions, repetitions, breathing, safety guidelines, and modifications.

All the information you need to know to safely and effectively teach the Pilates repertoire. A great addition to your education!

Get the Complete Set of 8 Pilates Teacher-Training "How-to" Manuals:

Printed Version only $225 (save $25.00 when you get the set.)

CDROM with PDF Documents Version Only 197

INDIVIDUAL PRINTED MANUALS: TEACHER-TRAINING MANUALS

Basic Matwork A detailed plan to teach and progress students through the beginner Pilates Matwork. Learn the first 22 exercises, and how to sequence a workout as taught in a “traditional” Pilates Mat class. Also included: an outlined teaching plan to introduce & teach the basics. 80 pages - 22 exercises - 141 photos #TT-BM01 $25

The Reformer Step-by-step guidelines to learn & teach the beginner and intermediate Pilates Reformer. Lots of pictures, precautions for working with special problems, equipment set-up, repetitions, and safety. Everything you need except the actual equipment! 117 pages - 58 exercises - 147 photos #TT-RF05 $40

Intermediate Matwork Progress students into the intermediate Pilates Matwork. By following this systematic approach, your students can increase their strength& flexibility building on the basics. 68 pages 12 intermediate exercises (31 exercises total) 151 photos. #TT-IM02 $25

The Cadillac All of the Pilates equipment exercises assist in lengthening & strengthening for a total body workout. An “ideal” workout includes Reformer, Matwork, and additional exercises as needed with the other “supplemental” pieces of equipment. Continue developing strength, stability, & flexibility with the Pilates Cadillac. 113 pages - 60 exercises - 353 photos #TT-CA06 $40

Advanced Matwork The complete repertoire of Advanced Matwork. Guidelines for layering the exercises into an intermediate workout. This manual contains only the advanced work. Best suited for teachers & experienced Pilates students who are ready to progress into the advanced work. 56 pages - 23 exercises - 130 photos #TT-AM03 $25

The Chair Contains both Electric Chair & Wunda chair exercises. The chair exercises are great for strengthening hips & knees. Before the Stairmaster, there was Joseph H. Pilates and the Wunda Chair! An amazing piece of equipment that can stand alone for a great total body exercise program. 74 pages - 46 exercises - 108 photos #TT-CH07 $40

Supplemental Exercises A great addition to your “bag of tricks” for teaching Matwork classes. The exercises in this manual utilize, the wall, hand weights, and the Pilates Magic Circle. This manual goes great with the Intermediate Mat book. 57 pages - 35 exercises - 128 photos #TT-SP04 $15

The Barrels A great encyclopedia of Ladder Barrel, Spine Corrector, and Small Barrel exercises. The barrels are a wonderful way to increase spine mobility and improve posture. Add this to your Pilates library! 100 pages - 37 exercises - 243 photos #TT-BA08 $40

Pilates’ Return to Life Through Contrology by Joseph H. Pilates Return to Life is the original Pilates exercise book written by the creator and visionary of the Pilates method of exercise, Joseph H. Pilates.

This book review the conceptual basis and philosophy of the Pilates method or “Contrology” and the original Matwork exercises Mr. Pilates taught in the studio on 8th Avenue and 55th Street in New York City. The model featured in this book is Mr. Pilates himself at the age of 60. This book was originally released in 1945. Reprinted in 2003, with great quality photos.

A “must-have” book for your Pilates library. Order your copy Today!

Return to Life Through Contrology #JHPBK1 $14.95

Pilates Magic Circle A great tool for increasing the resistance and challenge of your Pilates workout. Also great for stretching!

Improve your muscle tone and endurance with the Pilates Magic Circle from Stamina®. This kit includes the effective Magic Circle and a motivational video.The Pilates Magic Circle was created by Joseph Pilates to be a versatile exercise aide you can use anywhere.

It provides resistance for faster, more targeted toning, improving muscle strength throughout the body...especially in problem areas.

Pilates Magic Circle and Video. SE-MC01 $30

Therabands Resistant Exercise Bands for Muscle Strengthening

Assistance for correct technique, and great for travel. Package of 2 bands $10

Beginner~Yellow/Red SE-YR02 $10 Intermediate~Green/Blue SE-GB03 $10

This Pilates-inspired artwork will look great in your home or studio!

Hurry and place your order, before this Limited Edition piece is sold out.....

Don’t miss your chance to show your Pilates Enthusiasm, and help support the PMA!

USE THE ATTACHED ORDER FORM AND PLACE YOUR ORDER TODAY!

PILATES ART - Limited Edition, Bronze Sculpture

Details:Bronze Sculpture 14” h x 10” w

Black marble base

with beveled edge 12” x 4” x 1”

Total dimensions 14” x 18” x 10”

Approximate weight 17 lbs.

Special -Limited OfferOnly $895

Save $100 (Reg. price $995)

Hurry & order - This special price

is available for a limited time.

Contact:

Aliesa George, Centerworks® Pilates

P.O. Box 3526, Wichita, KS 67201-3626

Toll-Free Phone/Fax 877-874-7578

Studio Phone (316) 265-9700

email: [email protected]

or

Use the attached order form TODAY!

“Suspended Motion”by artist Donna Cooper

This work was commissioned by

Centerworks®Pilates to honor

the first Annual PMA Pilates Day.

A portion of the proceeds from

each piece will be donated to the

Pilates Method Alliance.

Here’s How To Order:

Order Today! PILATES ART - Limited Edition - Bronze Sculpture

“Suspended Motion” by artist - Donna Cooper

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Because of this - returns & refunds are not available.

*A portion of the proceeds from each piece will be donated to the Pilates Method Alliance.

Need to learn more about the PMA? visit: www.pilatesmethodalliance.org

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Supplemental Exercise Manual

Documents

Transcript of Supplemental Exercise Manual