STOTT PILATES IMP EXERCISES ONE LEG
CIRCLE – DOUBLE LEG STRETCH TEST
QUESTIONS AND ANSWERS
One Leg Circle Breath Pattern - ANSWER It is a two breath pattern
Purpose of One Leg Circle - ANSWER This is an extremely subtle exercise.
There are times when you'll feel like you're not actually doing much but it is
very important as it engages the deep stabilisers of the torso.
One Leg Circle Starting Position - ANSWER Supine. Pelvis & spine neutral.
Legs long, one reaching towards ceiling, ankles plantar flexed, toes lightly
pointed. Arms long by sides, palms down.
One Leg Circle Starting Position Talk Through - ANSWER So on your back,
we're in neutral position. Stretch out your left leg long on the mat. Curl your
right knee up, so great neutral pelvis, you want to envision holding a bowl of
soup there & stretch the leg long out towards the ceiling.
One Leg Circle Movement Part 1 - ANSWER & inhale, bring leg across body
& exhale to circle around, holding for a moment at the top. & inhale, circle
across body & exhale, circle around. Notice how small the movement is. If the
movement is too big you can't help but tilt the pelvis slightly.
One Leg Circle Movement Part 2 - ANSWER We don't want the pelvis to be
nasty & unstable. The goal would then be to achieve a range where you can
stabilise. So you don't want to begin big. Get the pelvis stable first by engaging
the transversus abdominis, and then gradually build up the range. Anchor with
supporting leg.
, One Leg Circle Movement Part 3 - ANSWER Alright, we're going to do five
inner circles and five outer. Inhale to the outside, exhale around, inhale to the
outside, exhale around. Inhale. Let the shoulders relax, exhaling around. Inhale.
Exhale around. And finally, Inhale. Exhale around.
One Leg Circle Movement Part 4 - ANSWER And let's swop legs. So we'll
continue with that breathing pattern. Inhale, across the body, and exhale, circle
around. We notice the multifidus and obliques are contracting isometrically to
maintain the pelvis neutral.
One Leg Circle Movement Part 5 - ANSWER Now reverse direction. We have
the hip flexors, abductors and adductors concentrating & eccentrically on
circumduction. And the scapular stabilisers as well. Splendid. Bend the knee
and lengthen the leg. That's our one leg circles.
One Leg Circles Repetitions - ANSWER 5 times both directions each leg.
One Leg Circles Essence - ANSWER Transversus abdominis to pull in
abdomen & stabilise lumbo-pelvic area; deep pelvic floor to help fire the
transversus; obliques & multifidus isometrics to prevent rotation of the pelvis;
hi joint muscles, particularly hip flexors, abductors & adductors, concentrically
& eccentrically during circumduction. scapular stabilisers.
Spine Twist Breath Pattern - ANSWER This exercise is a two breath pattern.
Objective of Spine Twist - ANSWER Activating the obliques to twist the spine.
Spine Twist Starting Position - ANSWER Sitting with upright posture. Pelvis
& spine in neutral. Legs long & adducted. Ankles dorsiflexed. Arms extended
to sides. Palms facing down. Scapula stabilised.
Spine Twist Starting Position Talk Through - ANSWER So to go into our start
position. We sit up on sit bones. Or on a pad if you can't sit in a vertical
position. Legs out long & adducted, ankles dorsiflexed. Arms reaching out to
CIRCLE – DOUBLE LEG STRETCH TEST
QUESTIONS AND ANSWERS
One Leg Circle Breath Pattern - ANSWER It is a two breath pattern
Purpose of One Leg Circle - ANSWER This is an extremely subtle exercise.
There are times when you'll feel like you're not actually doing much but it is
very important as it engages the deep stabilisers of the torso.
One Leg Circle Starting Position - ANSWER Supine. Pelvis & spine neutral.
Legs long, one reaching towards ceiling, ankles plantar flexed, toes lightly
pointed. Arms long by sides, palms down.
One Leg Circle Starting Position Talk Through - ANSWER So on your back,
we're in neutral position. Stretch out your left leg long on the mat. Curl your
right knee up, so great neutral pelvis, you want to envision holding a bowl of
soup there & stretch the leg long out towards the ceiling.
One Leg Circle Movement Part 1 - ANSWER & inhale, bring leg across body
& exhale to circle around, holding for a moment at the top. & inhale, circle
across body & exhale, circle around. Notice how small the movement is. If the
movement is too big you can't help but tilt the pelvis slightly.
One Leg Circle Movement Part 2 - ANSWER We don't want the pelvis to be
nasty & unstable. The goal would then be to achieve a range where you can
stabilise. So you don't want to begin big. Get the pelvis stable first by engaging
the transversus abdominis, and then gradually build up the range. Anchor with
supporting leg.
, One Leg Circle Movement Part 3 - ANSWER Alright, we're going to do five
inner circles and five outer. Inhale to the outside, exhale around, inhale to the
outside, exhale around. Inhale. Let the shoulders relax, exhaling around. Inhale.
Exhale around. And finally, Inhale. Exhale around.
One Leg Circle Movement Part 4 - ANSWER And let's swop legs. So we'll
continue with that breathing pattern. Inhale, across the body, and exhale, circle
around. We notice the multifidus and obliques are contracting isometrically to
maintain the pelvis neutral.
One Leg Circle Movement Part 5 - ANSWER Now reverse direction. We have
the hip flexors, abductors and adductors concentrating & eccentrically on
circumduction. And the scapular stabilisers as well. Splendid. Bend the knee
and lengthen the leg. That's our one leg circles.
One Leg Circles Repetitions - ANSWER 5 times both directions each leg.
One Leg Circles Essence - ANSWER Transversus abdominis to pull in
abdomen & stabilise lumbo-pelvic area; deep pelvic floor to help fire the
transversus; obliques & multifidus isometrics to prevent rotation of the pelvis;
hi joint muscles, particularly hip flexors, abductors & adductors, concentrically
& eccentrically during circumduction. scapular stabilisers.
Spine Twist Breath Pattern - ANSWER This exercise is a two breath pattern.
Objective of Spine Twist - ANSWER Activating the obliques to twist the spine.
Spine Twist Starting Position - ANSWER Sitting with upright posture. Pelvis
& spine in neutral. Legs long & adducted. Ankles dorsiflexed. Arms extended
to sides. Palms facing down. Scapula stabilised.
Spine Twist Starting Position Talk Through - ANSWER So to go into our start
position. We sit up on sit bones. Or on a pad if you can't sit in a vertical
position. Legs out long & adducted, ankles dorsiflexed. Arms reaching out to
