Merrithew PROFESSIONAL Serie Instrucciones De Uso página 11

EXERCISES
Exercise Starting Positions
It is important to start each exercise in a position as tension-free as
possible. If there is already tension before starting, too much stress
will be created once movement begins.
However, this does not mean complete relaxation. For example,
when supine and maintaining neutral placement throughout the
torso (a common starting position), it will be necessary to utilize
muscular activation to maintain pelvic, rib cage and spinal placement.
After learning the STOTT PILATES Biomechanical Principles,
a client will be on the way to achieving a tension-free position.
In every exercise a stable starting position is essential; and
stabilization is required regardless of the placement of the torso,
whether supine, prone, sitting or side-lying. Several elements
are common to this ideal positioning. With many clients,
modifications to the starting position may be necessary to
alleviate tension.
SUPINE
When starting supine with the torso in a neutral alignment, the
arms are often resting at the sides of the body. In this position,
the scapulae, arms and gleno-humeral joint should be in a neutral
position in relation to each other and the upper torso.
If the scapulae cannot be prevented from protracting with palms
facing down, then turn the palms to face the body instead.
When supine, a client with a forward head posture may demonstrate
tension in the neck and overextension in the cervical spine. Place
a rubber pad or foam cushion of the appropriate height under
the head to position the cervical spine neutrally. This may also be
necessary if a kyphosis is present.
In situations where neck tension results due to weakness in the
cervical flexors, an exercise that requires flexing the upper torso from
a supine position with the arms by the sides of the body (for instance,
Ab Prep) may result in neck strain. Placing one or two hands behind
the head may offer additional support for the weight of the head and
the altered scapula position may alleviate tension in the cervical spine.
It will also increase the challenge to the abdominals by shifting the
weight distribution toward the upper torso.
LEGS TABLETOP OR DIAGONAL
The tabletop position of the legs refers to a starting position in which
the body is supine, with the knees and hips flexed to 90° so that
the lower legs are parallel with the mat. The angle at the hip joints
may be decreased from 90° to decrease the load and help maintain
stability and conversely, may be increased to make stabilization
more challenging. This will be true whether working in a neutral or
imprinted position.
The legs often begin reaching on the diagonal when lying supine.
However, it is important they reach only as low as the spine and pelvis
can be stabilized, abdominal engagement can be maintained, and
there is no tension created through the upper body and lumbar spine.
REFORMER INFORMATION FOR USE
Exercises with legs tabletop or on a diagonal can be performed in an
imprinted or neutral alignment. In either case, lumbo-pelvic stability
and engagement through the abdominals must be maintained.
SITTING
When sitting vertically, the cervical spine should have its natural
curve, slightly convex anteriorly, and the head should balance directly
above the shoulders. A forward head posture occurs when in a
sitting position the head rests forward of the shoulders and the neck
is overextended. A more neutral alignment should be encouraged.
In many cases, a vertical pelvis may not be achieved when sitting
with legs straight. In this case, sitting with legs slightly bent or
tailor-crossed, raising the pelvis by sitting on a prop such as a foam
cushion, padded platform extender, or box may bring the pelvis and
spine into a more optimal alignment.
PRONE
Depending on musculoskeletal alignment and imbalances, some
individuals may be better able to find a stable position when prone
with the legs slightly abducted (hip-distance apart) in exercises that
call for legs completely adducted.
Using a prop such as a rubber pad or arc barrel under the pelvis may
alleviate tightness or discomfort and allow for greater stabilization.
LEG ALIGNMENT
Props like rubber pads, balls, foam cushions or sponges can be
used as spacers between the legs to encourage proper alignment.
This can help activate the adductors even when legs are not
completely touching. Similarly, props around the outside of the legs
can assist in activating abductors.
When working hip extensors, lateral rotation at the hip tends to
recruit more fibers of gluteus maximus and hamstrings. Medial
rotation tends to recruit more medial hamstrings. Similarly, when
working hip flexors, lateral rotation at the hip recruits iliopsoas more.
A parallel position recruits rectus femoris more. Medial rotation tends
to recruit tensor fascia lata more. There are many exercises where a
choice can be made to use one or the other in order to target specific
muscles.
It is important to remember the value of working in a parallel position
to work the muscles in a balanced way around the hip joint.
However, when moving into lumbar extension, it is always necessary
to use an abducted and laterally rotated position to facilitate
movement of the pelvis on the femur to prevent excessive extension
of the lumbar spine.
MODIFICATIONS
In all cases, adjustments to starting positions should be made to
ensure that all facets including optimal alignment, tension reduction,
movement patterning, muscle activation sequencing, as well as all
elements of the exercise essence are performed effectively.
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