Polestar Pilates Mat Curriculum
Which has a major effect on successful roll-up - *answers *thoracic mobility
gaze
pelvic position
shoulder ROM
Muscle guarding in the low back comes from - *answers *superficial muscles in a state
of pain excitation
deep mm in state of pain inhibition
6 Polestar principles - *answers *breathing
axial elongation and core control
spine articulation
organization of head neck and shoulders
weight bearing and alignment of extremities
movement integration
Osteoporosis contraindications - *answers *avoid thoracic spine flexion, sidebend or
rotations
Who studied with Pilates - *answers *Carola Trier, Romana Kryzanowska
Rollover requires - *answers *spine mobility
proper body organization
To do swimming need 3s on fitness assessment: - *answers *prone shoulder flexion
superman
Curl tailbone to ceiling cues what - *answers *posterior pelvic tilt
Kneeling side kick requires which Polestar Principles - *answers *UE wt bearing
full body integration
Fitness screen: Superman tests - *answers *spine extension mobility
hip extensor strength
shoulder organization
Indirect cueing - *answers *"imagine your spine is like a string of pearls"
Which exercise most challenging for core control in spine flexion - *answers *control
balance
Ways to progress exercises: - *answers *increase lever length
decrease base of support
slow the tempo
, Polestar Pilates Mat Curriculum
Which exercises have same orientation to gravity - *answers *double leg kick & leg pull
front
sidebend is what plane - *answers *frontal/coronal
Direct imaging cue - *answers *equal weight on sits bones
SPINE TWIST - *answers *Long sit, legs hip width, Arms outstretched, ribs over pelvis
both sits bones stay equal on mat
STANDING ROLL DOWN - *answers *Standing, hip width, feet parallel, 60% ball of
foot, pelvis vertical
nod head forward, pelvis rolls very last. inhale
roll up from pelvis first
this is good for if they have difficulty with roll up on mat
SINGLE LEG KICK - *answers *Prone on forearms, pubic bone on mat, shoulders
depressed/abducted knees/hips extended
Pull elbows toward pelvis or press UE apart
Flex one knee, pulse twice then extend LONG
No change lumbar curve. No hip hike
SWIMMING - *answers *Prone on mat, UE/LE outstretched
Low ribs stay on mat, no lumbar dump/change. Pulse 4 in/out
UE/LE reach away from each other
SAW - *answers *Seated, legs outstretched slight abducted, hands rest @ sides
UEs outstretched, palms down. Rotate & spine flexion like over a ball, look under back
hand. Return to sitting tall then other side. Pelvis stays neutral.
SIDE LIFT - *answers *Sidelying propped on elbow legs outstretched outside bottom
foot on floor
Press through the arm and lift the hips from the floor. Float the top arm and/or leg in to
star, then lower to the floor. Repeat 3-5 times
ROLLING & SEAL - *answers *Seated, balanced behind sits bones,
Rolling: arms wrapped around legs.
Seal: Hands grasping heels/ankles, elbows inside knees, knees open to the side
Seal: clap feet three times on the way down and the way back up
SINGLE LEG STRETCH - *answers *Supine, knees pulled to chest, R hand below R
ankle, L hand below right knee, feet pointed. Roll up off the mat. L Le extends to hover
above the floor. Use shin to increase roll up. Alternate legs, Outside hand to ankle,
inside hand to knee. Shins remain parallel to floor. Widen through chest and shoulders.
Lengthen through neck.
Which has a major effect on successful roll-up - *answers *thoracic mobility
gaze
pelvic position
shoulder ROM
Muscle guarding in the low back comes from - *answers *superficial muscles in a state
of pain excitation
deep mm in state of pain inhibition
6 Polestar principles - *answers *breathing
axial elongation and core control
spine articulation
organization of head neck and shoulders
weight bearing and alignment of extremities
movement integration
Osteoporosis contraindications - *answers *avoid thoracic spine flexion, sidebend or
rotations
Who studied with Pilates - *answers *Carola Trier, Romana Kryzanowska
Rollover requires - *answers *spine mobility
proper body organization
To do swimming need 3s on fitness assessment: - *answers *prone shoulder flexion
superman
Curl tailbone to ceiling cues what - *answers *posterior pelvic tilt
Kneeling side kick requires which Polestar Principles - *answers *UE wt bearing
full body integration
Fitness screen: Superman tests - *answers *spine extension mobility
hip extensor strength
shoulder organization
Indirect cueing - *answers *"imagine your spine is like a string of pearls"
Which exercise most challenging for core control in spine flexion - *answers *control
balance
Ways to progress exercises: - *answers *increase lever length
decrease base of support
slow the tempo
, Polestar Pilates Mat Curriculum
Which exercises have same orientation to gravity - *answers *double leg kick & leg pull
front
sidebend is what plane - *answers *frontal/coronal
Direct imaging cue - *answers *equal weight on sits bones
SPINE TWIST - *answers *Long sit, legs hip width, Arms outstretched, ribs over pelvis
both sits bones stay equal on mat
STANDING ROLL DOWN - *answers *Standing, hip width, feet parallel, 60% ball of
foot, pelvis vertical
nod head forward, pelvis rolls very last. inhale
roll up from pelvis first
this is good for if they have difficulty with roll up on mat
SINGLE LEG KICK - *answers *Prone on forearms, pubic bone on mat, shoulders
depressed/abducted knees/hips extended
Pull elbows toward pelvis or press UE apart
Flex one knee, pulse twice then extend LONG
No change lumbar curve. No hip hike
SWIMMING - *answers *Prone on mat, UE/LE outstretched
Low ribs stay on mat, no lumbar dump/change. Pulse 4 in/out
UE/LE reach away from each other
SAW - *answers *Seated, legs outstretched slight abducted, hands rest @ sides
UEs outstretched, palms down. Rotate & spine flexion like over a ball, look under back
hand. Return to sitting tall then other side. Pelvis stays neutral.
SIDE LIFT - *answers *Sidelying propped on elbow legs outstretched outside bottom
foot on floor
Press through the arm and lift the hips from the floor. Float the top arm and/or leg in to
star, then lower to the floor. Repeat 3-5 times
ROLLING & SEAL - *answers *Seated, balanced behind sits bones,
Rolling: arms wrapped around legs.
Seal: Hands grasping heels/ankles, elbows inside knees, knees open to the side
Seal: clap feet three times on the way down and the way back up
SINGLE LEG STRETCH - *answers *Supine, knees pulled to chest, R hand below R
ankle, L hand below right knee, feet pointed. Roll up off the mat. L Le extends to hover
above the floor. Use shin to increase roll up. Alternate legs, Outside hand to ankle,
inside hand to knee. Shins remain parallel to floor. Widen through chest and shoulders.
Lengthen through neck.
