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(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 Side Kick Series: Up and Down:
- Lie on your side and line youself up on the back of the mat. Your underneath hand supports the side
of your head, and your uppermost hand is planted firmly on the mat in front of your chest.
- Bring your straight legs forward to an angle of 30 degrees,
and stack shoulder over shoulder, hip over hip, and ankle over ankle.
- Flex the lower ankle (toes to kneecap) and press the foot into the mat.
- Engage your powerhouse to stabilize your spine and to keep your shoulders and
hips still and vertically stacked throughout.
Action for Side Kick Series: Up and Down.
- Half turn the leg out and kick smoothly to the sky (stable pelvis!).
- pause, turn out fully, lengthen out of the hip joint and slowly lower.
(Classical Pilates Technique: The Side Kick Series: Up and Down , Scroll right>>>...)
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Classical Pilates for Beginners:
The Side Kick Series: Up and Down
Level: Beginner, Repetitions: 5-8
Previous Exercise:
The Front and Back Kick-
(In classical Pilates Exercise, The Front and Back Kick preceeds the Side Kick Series: Up and Down ).
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Next Exercise:
Small Circles.
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Classic Pilates Cueing:
- Kick up smoothly - hold, turn out - lengthen down, down, down.
- Paint a rainbow!
- Stack your pelvis - Move at the hip joint.
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Purposes:
- Works the lateral hip rotators muscles- often weak lazy, and a common cause of hip and buttock pain.
- Practices pelvic stability and stabilizes the lumbar spine - important for low back pain.
Precision Points:
- Stay stacked and stable - Imagine that buttocks and shoulders are lined up
against the wall behind you. Better still,
practice the side kick series with your back against a real wall!
- Lengthen and outward turn your action leg at all times!
- Anchor with the lower leg: lengthen the heel away and "toes to knee cap!
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!
- Hip replacement: Smaller range of movement - still highly beneficial.
- Back pain - Smaller range of movement and stabilize your pelvis!
- Neck pain or tight shoulder- place your head on an oustretched arm or cushion.
Classical Pilates Technique: The Side Kick Series: Up and Down , © Bruce Thomson, EasyVigour Project
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