International Pilates
A Cooperative Web Site
College
Teacher-TRAINING
Certification
Competency TESTING
Convention
Directory, Awards, WALL, Classified

Small Barrel Lab

Advanced Routine

Side Roll-up; Sit sidesaddle with the front knee over the edge of the barrel and the foot resting on the floor, Square the pelvis to the side wall and sit in neutral, Lift the torso & head while pressing the hips and shoulders down in opposition, Lift the torso while articulating onto the barrel beginning with imprinting the lower side, With torso in lateral flexion extended the top elbow toward the back wall and press the top knee down to lengthen the waist, Lengthen the torso out to roll up beginning with the head

Side Roll-up with Front & Back Twist; Sit sidesaddle with the front knee over the edge of the barrel and the foot resting on the floor, Square the pelvis to the side wall and sit in neutral, Lift the torso & head while pressing the hips and shoulders down in opposition, Lift the torso while articulating onto the barrel beginning with imprinting the lower side, With torso in lateral flexion, keep the hips squared to the side wall and rotate the torso forward with elbows parallel to the floor, Keep the hips squared to the side wall and rotate the torso backward with arms open to stretch the pectorals [as in a Twisted Swan or Chest Expansion], rotate the torso forward & sequentially roll-up.

Roll-up; Begin sitting upright [neutral pelvis & spine] with knees bent and feet on the floor in alignment to the ischial tuberosities, Engage the transverse abdominals, Adduct gluteus and press heels down onto floor to activate the pelvic floor and to sit taller, Extend the arms up while sliding the shoulder blades down, Lift the stomach and spine backwards to articulate the spine one vertebra at a time and roll-down onto the barrel [begin with the coccyx] into a gentle ‘C’ curve using an eccentric contraction, Return upright by closing the ribs during exhalation and pressing the lower back into the barrel to lever the torso up, Roll up with pelvis in a 12 o’clock, Keep arms close to the ears, Legs press down to disengage hip flexors, Abs re stack vertebrae to a neutral spine.

Teaser #1; Begin sitting up with pelvis & spine in neutral, knees bent and feet on the floor, Engage the transverse abdominis, adduct gluteus and press heels down to activate the perineum, Extend the arms down to the sides with shoulders depressed, Lift the torso and articulate the spine while rolling backwards onto the barrel, Extend the torso over the barrel while legs extend in opposition out on the floor, Sequentially roll-up by activating the powerhouse while pressing the lower back into the barrel and tucking the pelvis into a 12 o’clock to lever the legs up to a balanced ‘V’ position

Hip Circles; Begin sitting up on the barrel’s seat with torso flexion & posterior pelvic tilt [12 o’clock] with legs adducted, knees bent and feet on the floor, Engage the transverse abdominals to stabilize the core in a gentle ‘C’ curve, Extend the arms forward [or hold the edge of the seat] while sliding the shoulder blades down, simultaneously lift and extend the legs while pressing the lower back into the barrel to lever the torso forward to increase the flexion, Stabilize this ‘Teaser’ position and circle the legs, hips and lower torso in opposition to the upper torso.

Can-Can; Begin sitting up on the barrel’s seat with torso flexion & posterior pelvic tilt [12 o’clock] with legs adducted, knees bent and feet on the floor, Engage the transverse abdominis to stabilize the core in a gentle ‘C’ curve, Extend the arms forward [or hold the edge of the seat] while sliding the shoulder blades down, simultaneously lift the bent knees, Twist the legs, hips and lower torso in opposition to the upper torso and extend the legs while pressing the lower back into the barrel to lever the torso forward and increase the flexion, Return to the center position and repeat the twist to the other side.

Leg Circles; Begin supine with hips supported on the barrel and shoulders resting on the floor. Perform leg circles; with spine extended and legs adducted initiate the leg lift from the abdomen & pelvic posterior tilt. Circumduct the legs.

Fish; Begin supine with hips supported on the barrel and shoulders resting on the floor. Perform leg circles; with spine extended and legs adducted, gently arch the back. Remember to initiate the leg lift from the abdomen & pelvic posterior tilt. Circumduct the legs.

Swan Dive; Begin prone with hips supported on the barrel in a ‘Spine Stretch’ and arms supporting the upper torso on the floor. Extend the legs & torso into a ‘Swan’. Stabilize the ‘Swan’ and lower the chest to the floor by bending the arms.

Grasshopper; Begin prone with hips supported on the barrel in a ‘Spine Stretch’ and arms supporting the upper torso on the floor. Extend the legs & torso into a ‘Swan’. Stabilize the ‘Swan’ and lower the chest to the floor by bending the arms. Bend the knees and kick the hips to increase the torso extension. Extend the legs toward the ceiling to distract the spine. Lower the legs simultaneously lifting the torso by pressing with the arms to the balanced ‘Spine Stretch’ beginning position.

Forward Stretch in 1st position; Sit on the seat of the barrel with bottom of the feet together & knees open, Exhale-use the abs to flex the torso forward, Inhale-release the abs contraction, Repeat

Forward Stretch in 2nd position; Sit back on the seat of the barrel with legs abducted, Exhale-use the abs to flex the torso forward, Inhale-release the abs contraction, Repeat

Turn Around the Back and stand; A continuation of ‘Side Roll-up with Front & Back Twist’, then turn around to the side edge of the chair and roll-up while standing

RETURN to Lab Index