Simple matwork variations with theraband
Simple matwork variations with theraband
Try this simple matwork variations theraband to add a bit of variety to some common APPI Pilates matwork exercises.
Start in the rest position, shoulders flexed to 90 degrees holding a piece of light - medium theraband in both hands.
Focus on the 5 key elements and add a small range horizontal extension on the outward breath - focus on scapula stability and keeping an open chest throughout.
Continue like this, but as you horizontally extend the shoulders add in scissors level 1, lower the leg as you bring the shoulders back to the start position and continue to alternate from one side to the other with the hip flexion.
To further challenge coordination, try performing the resisted horizontal extension on one side only as you flex the opposite hip, you can also try doing this ipsilaterally to further challenge trunk control.
Keep your arms in the start position as you articulate into shoulder bridge level 1, while you maintain the bridge position, flex the shoulders as far as comfort and control allow, and keep the arms overhead as you lower out the bridge - this is lovely if you have a stiff thoracic spine. Really focus on the segmental articulation on the way out of the bridge and trying to make your spine as long as you can as you lower.
Finally, still with arms in the same position, lift one leg at a time into double -table top, lengthen the back of your neck and as you curl into abdominal preparation, place the theraband over your shins. In this position - perform APPI's 100's level 4 working against the resistance of the theraband with the with arm pulses, focussing on scapula control.
Remember this is a more advanced variation in particular with regards to neck control, so be wary of those clients with upper quadrant issues. Make sure you have progressed these clients through appropriate deep neck flexor focussed exercises like swan dive level 1 and 3 and breast stroke preps before you challenge them here.
- [embed]https://www.youtube.com/watch?v=_W9-ZazTlcc[/embed]