Stott Pilates IMP Scissors Exercises Scissors – Saw
(COMPLETE SOLUTION)
Scissors Breath Pattern correct answers This exercise is a four breath pattern.
Scissors Objective correct answers The objective of this exercise is abs endurance.
Scissors Starting correct answers 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 correct answers 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 correct answers 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 correct answers 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 correct answers 8 to 10 reps
Scissors Essence Part 1 correct answers 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 correct answers 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 correct answers This exercise is a six breath pattern.
Shoulder Bridge Objective correct answers Helps strengthen the glutes, hamstrings & core.
Shoulder Bridge Starting Position correct answers 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.
Shoulder Bridge Starting Position Talk Through correct answers Lying flat on your back. Knees
bent. Feet hip distance apart. Spine in a nice neutral position, & what we mean by that is if you
had a bowl of soup resting right below your belly button, we don't want it to tip one way or the
other.
Shoulder Bridge Movement Part 1 correct answers So inhale to stay. Using the gluteus maximus
muscle, exhale & press weight into the feet & lift off the mat. Inhale. Lift the right leg up bent
first & then reaching towards the ceiling, toes pointing. & exhale, dorsiflexing ankle, reach leg
away, in line with your thighs.
Shoulder Bridge Movement Part 2 correct answers & inhale, lift it up. & exhale lower. & one
more time, inhale lift. Exhale lower. & we'll bring the leg down, toe. Ball. Heel. & then inhale,
we'll bring the other leg up. & exhale, lower it down. So continue with that pattern for two more
& then swop legs again.
Shoulder Bridge Movement Part 4 correct answers & of course your rectus abdominals and
obliques are engaged. The hip extensors are working concentrically to lift the pelvis up. The
obliques, multifidus & hip extensors of the supporting leg are working isometrically to stop the
pelvis from rocking.
(COMPLETE SOLUTION)
Scissors Breath Pattern correct answers This exercise is a four breath pattern.
Scissors Objective correct answers The objective of this exercise is abs endurance.
Scissors Starting correct answers 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 correct answers 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 correct answers 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 correct answers 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 correct answers 8 to 10 reps
Scissors Essence Part 1 correct answers 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 correct answers 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 correct answers This exercise is a six breath pattern.
Shoulder Bridge Objective correct answers Helps strengthen the glutes, hamstrings & core.
Shoulder Bridge Starting Position correct answers 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.
Shoulder Bridge Starting Position Talk Through correct answers Lying flat on your back. Knees
bent. Feet hip distance apart. Spine in a nice neutral position, & what we mean by that is if you
had a bowl of soup resting right below your belly button, we don't want it to tip one way or the
other.
Shoulder Bridge Movement Part 1 correct answers So inhale to stay. Using the gluteus maximus
muscle, exhale & press weight into the feet & lift off the mat. Inhale. Lift the right leg up bent
first & then reaching towards the ceiling, toes pointing. & exhale, dorsiflexing ankle, reach leg
away, in line with your thighs.
Shoulder Bridge Movement Part 2 correct answers & inhale, lift it up. & exhale lower. & one
more time, inhale lift. Exhale lower. & we'll bring the leg down, toe. Ball. Heel. & then inhale,
we'll bring the other leg up. & exhale, lower it down. So continue with that pattern for two more
& then swop legs again.
Shoulder Bridge Movement Part 4 correct answers & of course your rectus abdominals and
obliques are engaged. The hip extensors are working concentrically to lift the pelvis up. The
obliques, multifidus & hip extensors of the supporting leg are working isometrically to stop the
pelvis from rocking.
