Section Nine: Use of equipment

Section Nine:

Use of equipment

Small balls can be utilised in Supple Strength classes, they are often used in Pilates, especially in exercises where alignment of the pelvis is paramount. Using the balls can also make positions more challenging, raising awareness of correct joint positioning and control of the whole body e.g. bridge, sit-ups.

The balls can also be used in the strength sections of the class to make positions less stable and therefore harder to achieve with good technique e.g. press-ups, triceps dips, straight arm plank.

Straps can be incorporated to help those with limited flexibility e.g. standing hamstring stretch, lying hamstring stretch, triceps stretch.

Health and Safety

It is very important to carry out regular health and safety checks on all equipment that is used. Because of the nature of the programme individuals will often supply their own equipment rather than use supplied, shared equipment. If this is the case the teacher must encourage the class participants to check their bands and straps etc. regularly.

Bands and Straps – Adaptations

Standing Hamstring Stretch with Band

 Place the band under the foot; hold the ends of the band firmly.

 Draw up pelvic floor muscles, engage transversus abdominis, shoulders back and down back and down. Stand tall, lengthen through the crown of the head.

 Raise the foot from the floor, keeping the leg straight, but not locked out at the knee joint.

 The supporting leg should be straight but not locked out, pull up the quadriceps.

 Avoid leaning to one side.

Standing Adductor Stretch with Band

 From standing hamstring stretch, open the leg from the hip.

 Take the leg to the side as far as is comfortable.

 Ensure posture is strong, core muscles are engaged and shoulder blades are drawn back and down towards the ribs.

 Avoid leaning to the side.

Lying Hamstring Stretch with Band

 Lie on the back with knees bent, feet flat on the floor and in line with the hips, spine is neutral.

 The band is under the foot, hold the ends of the band firmly.

 Starting from a position where the knee is bent into the chest, slowly start to straighten the leg.

 Ensure the spine stays neutral by keeping the pelvic floor and transverses engaged.

 Try to down the leg a little closer to the body without changing the position of the back and pelvis.

Lying Adductor Stretch with Band

 From lying hamstring stretch, holding the ends of the band firmly in one hand.

 Take the opposite arm out to the side to help counterbalance the weight of the leg moving to the side.

 Ensure the pelvis stays in place by keeping the core muscles engaged.

 Slowly take the leg to the side keeping the spine in neutral.

Quad Stretch with Band

 Place the band firmly over the front of the foot; hold the ends of the band firmly.

 Draw the foot up towards the bottom.

 Ensure the spine stays neutral; the supporting leg is straight but not locked out at the knee joint.

 Draw the shoulder blades back towards the waist, the arms are raised and flexed at the elbow joint.

 Try not to ‘hunch’ the upper back, keep a gap between the ears and shoulders

Dancers Pose with Band

 Starting from standing quadriceps stretch, draw the foot away from the bottom, creating space between the heel and the glutes.

 Lean forward with the upper body, taking care not to force the lumbar spine into an uncomfortable position.

Standing Triceps Stretch with Band

 Hold the band firmly, raise the arm behind the head, and allow the band to drop down the back.

 Take hold of the other band at a comfortable length – the stretch can be assisted by shortening the band.

 Ensure the spine stays in neutral, the neck stays long and shoulders do not lift towards the ears.

Seated Triceps Stretch with Band

 As standing triceps stretch but sitting on the floor, legs crossed or out in front.

 Ensure the back stays straight and the weight is evenly distributed on the sitting bones.

Standing Chest Stretch

 Hold the band firmly behind the back.

 Ensure the spine stays in neutral, the neck stays long and the shoulder blades draw down towards the waist.

 Inhale, exhale, and lift the band away from the body to increase the stretch.

Seated Chest Stretch with Band

 As standing chest stretch but sitting on the floor, legs crossed or out in front.

 Ensure the back stays straight and the weight is evenly distributed on the sitting bones.

 To increase the stretch, shorten the band.

 To work the shoulder stabilizers, lift and lower the band.

Chest Stretch with Forward Flexion

 As standing chest stretch, keep the band close to the body.

 Flex forwards from the hips, ensuring the pelvic floor and transversus abdominis are engaged to stabilise and protect the back during forward flexion.

 Move the band away from the body, aiming to take the arms towards the ceiling.

The band can also be used to progress exercises by adding resistance. The following exercise is an example of this.

Side Leg Raise with Band

 Lie on the side of the body, stacking the hips on top of each other, the head is relaxed, supported by the arm. The spine is in neutral, the neck stays long, the shoulder blades are drawn back and down

 Draw up the pelvic floor muscles and engage the transversus abdominis, think of firing the muscles which run between both sides of the rib cage and the lower ribs and hip bones. Using the muscles will balance the body in this unstable and challenging position.

 Lift the top leg, lift the bottom leg to meet it. Exhale and slowly lower both legs together. 6 – 8 reps each leg.

V Sit with Ball

 As for ‘V’ sit, the ball is placed just above the knees.

 Using the ball increases body awareness and adds a bit more work for the adductors, as they need to contract to keep the ball in place.

Bridge with Ball

T Stand with Ball

 As for the bridge, the ball is placed between the knees.

 Using the ball increases body awareness and adds a bit more work for the adductors.

 Adding leg raises to this posture assists individuals in keeping the alignment of the pelvis, knees, shoulders and hips.

 As for T Stand, place the ball under the supporting hand. Using the ball de-stabilizes the position; the whole body is challenged to hold the position.