Wear comfortable clothing allowing you freedom of movement and a mat or beach towel to lie on. All movements are carried out lying down on your front (prone), back (supine), seated and side lying or kneeling.
An area large enough so you have freedom of movement when lying down on your back (supine) with your arms stretched out to your sides. and over head.
Your screen close by so you can have visual confirmations and to watch demonstrations
Head blocks if you use them; substitute with one or more thin hard backed books covered in a thin towel.
Ex.Weights; substitute with two tins (less than 500g each), two water bottles, two jars or hand weights (caution: avoid very thin hand weights). You want to be able to hold the ex weights without your fingertips touching your hand.
To stay safe there are no rolling moves.
If you find that you struggle to carry out or maintain movements when I switch between audio and visual instructing then come back to the prep position and wait for the next set of instructions. Repeat the video (rather than progressing to the next in the series) so you rely less on the visual sense.
There are a lot more modifications to Pilates movements (step ups and downs). Be stable during movement and exercise and be prepared to step down if need be. Finish strong and stable find your graceful and athletic movement.
Taking part and following
There is a different presentation style as I incorporate more visual references and pauses.
I am not a robot or artificial intelligence. I do make occassional mistakes, usually because I am talking whilst moving and now looking at the screen and sometimes because I am struggling through my own limitations from surgery. I nearly always recognise the mistake and let you know.
Remember: learning by audio is best for all movements, sensation of movement and feedback. Visual will detract from the form of the movement to copying/interpreting the movement.
Be aware if you are having to keep looking at the screen you will start to loose the stability we need for correct movement. It is better to watch the video in full or part before joining in.
The videos are based on my series of teaching progressive mobility and movement. Ideally you start at ES1 - 01 and progress. If you attend my sessions you will be aware of where you are.
ES1
This is the start of mobility and identifying how we move, co-ordination of the movement, stability and introducing sensation; what we feel. It can be difficult to comprehend, so the pace is slow treat it as a journey, your journey to reduce pain, increase functional movement and stability.
It is not always easy, because our body is having to adjust to sequential movement (asking our muscles to contract in a particular order/way), the new sensations we feel and not least the effect of moving parts of the body and then holding still.
This part of the programme is based around Joseph Pilates method (called contrology) of matwork exercises modified by Stott Pilates and somatics (sensing the movement) from Thomas Hanna. I breakdown myths and refer to my own journey to pain free movement.
There are cues for position, safety, function, feeling/sensation and direction. Positions and mobility movements are repeated and joined together to create unconditional adherence to the movement, (your body remembers what do).
Reference is made to movement and activities of daily living and the principles of standing from sitting and standing from lying down.
There are no time scales. Progression is continuous at one's own pace and is identified by understanding and completing movements without needing cueing.
ES2
This is continual progression towards exercise and strength, demonstrated by the ability to find stable and controlled movement following the original Joseph Pilates matwork exercises.
The cues change to function and sensation with a stronger emphasis on maintenance of stability and finishing the movement or exercise in a strong and stable position.
A strength component is added and more movements/exercises are joined together. As participants we find certain sections easy and comfotable and other sections more difficult. This is because of our previous health, fitness and lifestyle activities.
This is a revised format because there is no teaching component.
ES3
Usually 4 years or 150 attended sessions because you have to be aware of the names of exercises, how to maintain the starting and finishing positions on minimal cueing. Using developed strength and stability to demonstrate Joseph Pilates original exercises.
There are more movements/exercises requiring balance and control at the start and the finish.
You recognise you don't have to be able bodied, an athlete, a dancer or sports person to havepain free movement through great mobility. Strength when you need it, stability always and the wisdom to know what works.
This is a revised format because there is no teaching component.
Rick, "you can't see fitness only measure it. You only see someone's shape. Teach to the person not their shape" Lesley Mowbray who taught me the value of teaching.
"Sack the six pack.
I'd rather have pain free movement through great mobility.
Strength when I need it, stability always and the wisdom
