Issuu on Google+

Ladder Barrel

complete

A FULLY ILLUSTRATED MANUAL

Original copyright © 2004 by Merrithew Corp., Toronto, Canada. Reprinted 2012, 2010, 2008, 2006. All rights reserved. No part of this book, including photography, may be reproduced, stored in a retrieval system or transmitted in any form or by any means, without the prior written permission of the publisher. STOTT PILATES; Intelligent Exercise. Profound Results.; Flex-Band; Fitness Circle; Merrithew Health & Fitness; Stability Chair; STOTT PILATES Network; The Professional’s Choice and ZEN•GA are trademarks or registered trademarks of Merrithew Corporation.

INTELLIGENT EXERCISE. PROFOUND RESULTS.®

merrithew.com

basic principles RIB CAGE PLACEMENT RIB CAGE PLACEMENT PRINCIPLE EXPLAINED

As the abdominal muscles attach to the lower ribs, they must be recruited to maintain the rib cage and the thoracic spine in good alignment. Often the rib cage will tend to lift up from a supine position or deviate forward in a sitting position, extending the thoracic spine. Pay particular attention during inhalation or while performing arm gestures overhead. Utilizing the patterns described in the breathing principle and maintaining abdominal engagement at all times, can help monitor thoracic alignment. When supine and neutral, maintain the sense of the weight of the ribs resting gently on the mat (i.e. maintain the normal, slightly posterior curve, of the thoracic spine). Neither allow the rib cage to lift away from the mat, nor push the rib cage into the mat. Emphasize breathing into the posterior, lateral and anterior aspects of the rib cage and the abdomen during each inhalation. Allow the two sides of the rib cage to close in toward each other during each exhalation. Avoid overly depressing the rib cage during exhalation, which may cause excessive flexion of the thoracic spine, hyperextension of the cervical spine and cause deactivation of the transversus abdominis.

As discussed earlier, the rib cage naturally depresses (closes in and down) while the spine flexes slightly during exhalation. For this reason, thoracic flexion is most often performed on an exhale. Also discussed earlier, the rib cage naturally expands (opens out and up) while the spine extends slightly during inhalation. When performing spinal extension, it is necessary to allow the ribs to open anteriorly to facilitate a greater range of motion. Attempting to maintain the ribs in a closed position will hinder the amount of extension available. Performing extension on an inhale may allow a greater range, however, be sure not to sacrifice abdominal engagement and spinal stabilization. It is important not to completely relax the abdominal muscles; otherwise a loss of spinal stability will result. In order to maintain support, extensions may be performed on an exhale.

Rib Cage Placement

10

starting position

arms reach to ceiling

arms reach overhead

ribs popping

BASIC PRINCIPLES • COMPLETE LADDER BARREL MANUAL

Š 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

basic principles SCAPULAR MOVEMENT & STABILIZATION SCAPULAR MOVEMENT & STABILIZATION PRINCIPLE EXPLAINED

Stabilizing the scapulae (shoulder blades) on the rib cage is extremely important as they serve as an anchor for the arms as well as support the cervical spine. When this is not done, there is a tendency to overwork the muscles around the neck and shoulders. Be aware of scapular stabilization at all times: a) when the spine is neutral and the arms are resting; b) when the spine is flexing or extending; c) when the arms are moving in any direction. Due to the lack of direct bony attachment to the rib cage and spine, the scapulae have a great deal of mobility. In making a greater range of motion available to the arms, the scapulae can glide upward (elevation), downward (depression), inward (retraction) and outward (protraction), can rotate upward or downward, or perform any combination of the above. Through the whole shoulder girdle, a sense of stability, not rigidity, should always be maintained. A sense of width should be maintained across the front and back of the shoulder girdle.

The shoulders should not be allowed to give in to excessive movements. The scapulae should lie flat on the rib cage and glide across it without winging markedly (this refers to the medial border of the scapulae coming away from the rib cage). Keep in mind that the scapulae will react to movements of the arms and thoracic spine. For example, the scapulae will naturally elevate and upwardly rotate during overhead movements and protract during thoracic flexion. Be aware that a neutral placement of the scapulae may be slightly different from a particular individual’s natural resting position. An ideal working alignment must be established for each individual. Scapular stabilization should be part of the initiation of all exercises, and established before the movement of exercise begins. When flexing the torso off the mat from a supine position, scapular stabilization will discourage neck tension and excessive protraction of the scapulae and medial rotation of the humeri. Spinal extension should be initiated with stabilization of the scapulae while reaching the top of the head away from the tailbone. This limits the tendency to over-exaggerate movements and decrease dynamic stability through the whole upper kinetic chain. Throughout this manual, when describing the exercises, we will refer to the scapular stabilizers collectively rather than naming individual muscles. The focus is on serratus anterior, trapezius, rhomboids, levator scapulae and pectoralis minor.

Scapular Elevation & Depression

elevation

depression

Protraction & Retraction position 1

neutral

12

protraction

BASIC PRINCIPLES • COMPLETE LADDER BARREL MANUAL

retraction

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

feet on ladder ROTATION PRONE

INTERMEDIATE

STARTING POSITION

ESSENCE

Prone on barrel, pelvis at apex, head away from ladder. Legs straight, parallel and abducted with feet hooked under handles. Backs of hands on forehead, scapulae stabilized. Body in one long line from feet to head.

TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; erector spinae to maintain torso lifted; obliques to prevent overextension of lumbar; gluteus maximus and hamstrings isometrically to stabilize pelvis on femurs; internal oblique on one side and external oblique on opposite side to rotate torso; scapular stabilizers

EXERCISE

To prepare, inhale... EXHALE

keep pelvis stable and rotate upper torso to one side.

STABILITY:

spine during rotation; pelvis on femurs; scapulae

INHALE

rotate back to center.

MOBILITY:

spinal rotation

EXHALE

keep pelvis stable and rotate upper torso to other side.

INHALE

rotate back to center.

SEQUENCING: initiating spinal rotation from lower spine and moving up like a spiral, not from shoulders ENDURANCE:

erector spinae to maintain height of torso throughout

Complete 5 repetitions. FOCUS ■

engage obliques, hamstrings and gluteus maximus throughout exercise

maintain one long line; avoid lumbar or cervical extension

maintain stabilization of scapulae to avoid tension in neck and shoulders

rotate without laterally flexing, forward flexing or extending

Rotation Prone

1. starting position

2. rotate to one side

3. return to center

4. rotate to other side

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

5. return to center COMPLETE LADDER BARREL MANUAL • EXERCISES

29

hands on ladder LOWER & LIFT

INTERMEDIATE

STARTING POSITION

ESSENCE

Prone on barrel, pelvis at apex, head toward ladder. Pelvis and spine neutral. Legs straight, parallel and adducted, legs as high as pelvic stability can be maintained. Ankles plantar flexed, toes gently pointed. Hands on appropriate ladder rung to keep upper body slightly lower than legs. Elbows may be flexed. Scapulae stabilized.

transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; obliques isometrically to stabilize torso; gluteus maximus and hamstrings eccentrically as legs lower, concentrically to lift legs; latissimus dorsi and triceps to stabilize shoulders and arms; scapular stabilizers

EXERCISE

TARGET MUSCLES:

STABILITY:

torso; scapulae, shoulders and arms hip extension and flexion

INHALE

lower legs slightly, flexing at hips.

MOBILITY:

EXHALE

extend hips to raise legs only as far as pelvic stability can be maintained.

ENDURANCE:

Complete 5 –10 repetitions.

stabilizers of torso, scapulae, shoulders and arms

FOCUS ■

isolate movement at hips; avoid extending lumbar

maintain scapular stabilization to avoid neck and shoulder tension

maintain pelvic stabilization

MODIFICATIONS 1. LEGS SLIGHTLY ABDUCTED.

Lower & Lift

Do not completely adduct if this causes

pelvic stability to be lost. 2. LEGS LATERALLY ROTATED.

To emphasize lateral rotators and

lateral hamstrings more.

1. starting position

2. lower legs

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

3. lift legs COMPLETE LADDER BARREL MANUAL • EXERCISES

35

short box series STRAIGHT BACK

ESSENTIAL

STARTING POSITION

ESSENCE

Seated upright, close to apex, pelvis and spine neutral. Legs adducted with heels on appropriate rung to bring knees to hip height, and toes hooked under rung above. Arms straight, shoulder-distance apart, holding pole overhead. Scapulae stabilized.

TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques isometrically to stabilize torso, particularly obliques to prevent extension; scapular stabilizers

EXERCISE

STABILITY:

torso; scapulae

INHALE

stay.

EXHALE

hinge pelvis away from front of femurs, maintaining neutral spine. Allow cranio-vertebral flexion. Hinge as far as possible without changing spine.

INHALE

maintain position.

isolate hinge at hips and avoid extending or flexing spine

EXHALE

return to vertical sitting position, weight directly on sit-bones.

maintain scapular stabilization throughout

abdominals to maintain neutral spine in hinged position

ENDURANCE:

FOCUS

Complete 5 repetitions. NOTE: If neutral spine cannot be stabilized during hinge backward, imprint slightly to maintain stability and return to neutral as torso returns to vertical.

Straight Back

1. starting position

52

2. hinge back

EXERCISES • COMPLETE LADDER BARREL MANUAL

3. return

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

sitting LEG CIRCLES STARTING POSITION

INTERMEDIATE

EXERCISE

Seated on apex of barrel, facing away from ladder. Arms straight, extended behind body, hands holding handles of top rung. Weight back of sit-bones, lumbar spine slightly flexed, thoracic spine lengthened. Legs straight, adducted, parallel and flexed at hip to be as close to body as possible. Scapulae stabilized.

Forward... To prepare, inhale... EXHALE

maintain pelvic stability and abduct legs, circling as they lower and adducting at bottom of circle.

INHALE

maintain adduction and flex hips to hinge legs toward torso.

Complete 5 repetitions.

Leg Circles, Forward

1. starting position

2. abduct legs and circle down

3. adduct legs at bottom

2. lower legs, adducted

3. abduct and circle up

Leg Circles, Reverse

1. starting position

78

EXERCISES • COMPLETE LADDER BARREL MANUAL

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

flat back LOWER & LIFT NOTE:

Trained professional must spot for all Flat Back exercises.

ADVANCED

ESSENCE

transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis and obliques to stabilize upper torso position and prevent overextension of lumbar spine; hip flexors eccentrically as legs hinge away from torso, concentrically as legs hinge toward torso; biceps, pectoralis major and anterior deltoids to stabilize shoulders and arms; scapular stabilizers TARGET MUSCLES:

STARTING POSITION

Supine, with lumbar extended on apex of barrel. Upper torso neutral, parallel with floor; cervical spine may be slightly flexed to prevent strain. Arms overhead, elbows flexed, holding handles of top rung of ladder. Palms up or down depending on ability to stabilize. Legs straight, parallel, adducted and reaching toward ceiling. Scapulae stabilized.

STABILITY:

torso; scapulae, shoulders and arms

EXERCISE

MOBILITY:

hip flexion and extension

To prepare, inhale...

ENDURANCE:

EXHALE

lower legs away from torso as far as pelvic stability can be maintained.

INHALE

hinge legs toward torso.

Complete 6 repetitions.

stabilizers of torso, scapulae, shoulders and arms

FOCUS ■

allow hip flexors to lengthen as legs lower; avoid gripping and losing pelvic stability

keep transversus and obliques engaged to stabilize spine

control range of motion of legs to maintain pelvic stability

maintain support of arms and shoulders and slight cranio-vertebral flexion to avoid overly tensing neck

Lower & Lift MODIFICATIONS 1. SPINE EXTENDED. Begin with spine in fully extended position, hands holding lower on ladder. Less strain on upper body, shoulders and neck; however, more difficult to stabilize pelvis and lumbar spine.

Complete exercise maintaining lateral rotation at hip joints throughout. 2. LATERALLY ROTATED.

1. starting position

2. lower legs

88

Modification 1

3. lift legs

EXERCISES • COMPLETE LADDER BARREL MANUAL

spine extended

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

complete LADDER BARREL LEGEND:

= essential level

▲ = intermediate level

= advanced level REPS

STRETCHES

REPS

SHORT BOX SERIES

BALLET STRETCHES

1 REP

FEET ON LADDER

5 REPS

STRAIGHT BACK

5 REPS

TWIST

5 REPS

TWIST WITH ROUND BACK

3 REPS

SIDE BEND

OBLIQUES WITH FLEXION

5 REPS

LEAN

▲ 1

ROTATION PRONE

5 REPS

TREE

● HALF

SWAN DIVE

3 SETS

PREP

■ FULL

8 TO 10 REPS

● HALF

ROUND BACK

■ 2 ▲ 1

■ 3 ■ 2

3 REPS ■ 3

3 REPS

SITTING

SCISSORS

8 TO 10 REPS

5 TO 10 REPS

BICYCLE

8 TO 10 REPS

HANDS ON LADDER

LOWER & LIFT

LEG CIRCLES

8 REPS

LOWER & LIFT

SCISSORS

4 SETS

LEG CIRCLES

5 REPS

BEATS

4 SETS

HIP TWIST

3 REPS

SWAN DIVE

5 REPS

HORSEBACK

5 REPS

GRASSHOPPER

5 REPS

6 TO 8 REPS

FLAT BACK

SCISSORS

6 REPS

5 TO 10 REPS

BICYCLE

6 REPS

4 SETS

LOWER & LIFT

6 REPS

5 TO 10 REPS

LEG CIRCLES

5 REPS

CORKSCREW

3 REPS

HANDSTAND

3 TO 5 REPS

SIDE-LYING

SIDE LEG LIFTS

SCISSORS

ONE ARM PRESS

123

m e r r i t h e w. c o m 2 2 0 0 Y O N G E S T R E E T, S U I T E 5 0 0 , T O R O N T O , O N , C A N A D A M 4 S 2 C 6 . 4 1 6 - 4 8 2 - 4 0 5 0

© 2012 MERRITHEW CORPORATION. ALL RIGHTS RESERVED. MAY NOT BE REPRODUCED IN WHOLE OR IN PART.

COMPLETE LADDER BARREL MANUAL • WORKOUT CHART

97


Complete Ladder Barrel Sample