MIXED LEVEL EXERCISES

CHEST OPENINGS

Place a cushion under the head and between the knees to keep the alignment of the body. To prepare, engage deep abdominals, maintain this control throughout exercise. From start position - , as breathing in, float top arm comfortably across, turning the head also.

Breathe out as you return both the head and the arm. Feel the stretch in the chest increasing as you repeat each time, between 6-8 repetitions each side.

Level 2

To increase mobility in the shoulder. Make a circle with your arm. Starting with first half of the circle to breathe in. Arm goes towards your head and across.
Bringing arm past the leg to return using the out breath.
Keep the knees and hips still throughout each exercise.

SINGLE LEG STRETCH

Hands rest on the knee. Shoulders are released, breathe in to prepare. Breathe out and engage deep abdominals and extend the other leg into the air, as straight as your muscles will allow. Start to breathe in bending in that knee, and place your hands on top of it. Extend the other leg, as breathing out. Continue for between 6-8repetitions each leg. At this basic level, focus on holding posture in the body and keeping the stomach control throughout the exercise. Do not let the lower back lift away from the mat.

Level 2

This is only for those who do not have a neck injury and have significant experience in Pilates (not beginners).
The start position involves lifting the head off the mat into a position where there is still a small space between the chin and the chest and the eyes are looking forward between the legs. The shoulders are lifted away from the mat but are not hunched. The exercise is the same breath and action pattern as the basic level, although to challenge your posture control your leg can extend further out in front of the body, maintaining body positioning and stomach control. To create even more challenge extend arms out at shoulder level, beside the legs.

HIP ROLL OVERS

From the relaxation position, extend your arms out to the side in line with the shoulders, with the palms facing up to the ceiling. The start position requires you to place a small rolled towel or cushion between the knees to hold the alignment of the knees and hips. Feet are on the floor for level 1( not pictured).To prepare, breathe in and as breathing out, engage deep abdominals and move your knees a small way across to the side. Breathe in to stay there and as you are breathing out, return the knees to the middle. Repeat this for between 4-6 repetitions each side.

Level 2

Knees are above the hips and the feet are in line with the knees. The breath control and movements are the same. This exercise does require more control and it is important to keep the upper back on the mat. The legs must not move out away from above the hips.

For both exercises the head can roll across to the opposite side to the legs to challenge the body's control and co-ordination.

TABLE LEGS

Start positioning requires the hands to be in position beneath the shoulders, the knees are beneath the hips. The neck is held lengthened in line with the spine.
Breathe in to prepare, breath out to engage the deep abdominals, lift one arm out in front of the shoulder. Breathe in as you return the arm. Repeat with the other arm.
Holding the start body position, breath in to prepare, as breathing out, extend leg out in line with the body(beginners keep your foot on the floor) and lift the leg in line with the back. Return the leg back carefully as you breathe in .Maintaining stillness in the hips, repeat with the other leg.

Level 2

This is the combination of the above two movements. From the start positioning, breathe in to prepare, breathe out to lift and lengthen opposite arm and leg out to positioning together. (Beginners can still keep foot on the floor for more stability) breathe in on the return of the arm and the leg. 2-4repetitions each side.
Throughout every part of this exercise, maintain stomach control and keep the torso and hips still.

THE HUNDRED

From relaxation position, extend arms and lift them off the mat in line with the shoulders. Imagine there are springs under the hands; you are bouncing hands, on these. The pumping action of the arms helps to set the rhythm for the breath control. Use five movements of the arms to breath in, five counts of the arms to breathe out. Repeat this 10 times. At beginner level keep feet on the floor and concentrate on keeping the breath pattern and stomach control held throughout the exercise. The next progression for beginners is to lift one leg, in the air, slightly bent knee, above the torso for half the exercise and then change to other leg. Progressing to both legs lifted as in picture.

Level 2

This requires more strength and postural control. The legs are lifted into the air, fully extended. The head lift position is only for those with enough experience (not suitable for a neck injury).The head must be lifted enough so that the eyes look forwards. The head stays still as the movements of the arms are controlled by the shoulders. The breath and arm movements follow the same pattern as the basic level. Stomach control and body positioning remain strong throughout the exercise.
The breath control follows the same pattern as the beginner level, however it is essential to keep the deep abdominal control and keep the legs in a position where the lower back is not being pulled away from the mat.