|
|
|---|
(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for Swimming:
- Lie on your front with your arms long and in line with your shoulders, and
legs long and parallel behind.
- Nose to the mat, abs off the mat.
- Work your glutes and lengthen your legs away.
Action for Swimming Preparation.
-
Lift your head to look at the mat under your finger tips and lengthen.
- Inhale and raise your right arm and left leg, pause and lengthen them away.
- Exhale, lower and switch to lift the opposite arm and leg, pause and lengthen them away.
Action for Swimming.
-
Raise your head to look at the mat under your finger tips.
- Inhale for five rapid arm and leg switches.
- Exhale for five rapid arm and leg switches.
- Repeat for a total of 20 switches.
(Classical Pilates Technique: Swimming, Scroll right>>>...)
|
Classical Pilates for Beginners:
The Side Kick Series: Swimming
Level: Beginner, Repetitions: 2-3 each side, then 20 in quick succession.
Previous Exercise:
Teaser
(In classical Pilates Exercise, the The One Leg Teaser preceeds Swimming).
|
|
Next Exercise:
Leg Pull Front Support.
Place your hands under your shoulders with your elbows close to your body...
|
Classic Pilates Cueing:
- Scoop deep! Swim long!
- Lift and switch, lift and switch...
|
Purposes:
- Works all the "powerhouse" muscles - including those of the shoulders,
the abdomen and the buttocks.
Precision Points:
- The entire torso stays long.
- The back of the neck stays long.
- Keep the arms and legs at an even height. Work for length before you work for height.
- Let the arms move from the shoulder (work the upper powerhouse).
- let the legs work from the hip (work the abs and the buttock muscles).
Modifications:
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- Lower back problems - work the arms alone, or work the legs alone.
- Shoulder problems - work the legs alone.
- Neck - Keep the head down.
Classical Pilates Technique: The Side Kick Series: Swimming, © Bruce Thomson, EasyVigour Project
|