Pilates Level 3 Manual New

Level 3 Diploma In Mat Work Pilates manual – Choreography To Go
Level 3 Diploma in
Mat Work Pilates
This manual was created by your training provider

Choreography To Go
To support your learning whilst studying the level 3
diploma in Mat work Pilates through Active IQ
What other resources do I receive whilst studying?

 Once you have received your login details you will be able to access all the Active IQ ELearning
which contains the level 3 Anatomy and Physiology resources which will help you complete your
level 3 exam should you have to sit this. Please note if you already hold a level 3 Anatomy and
Physiology certificate, you will not need to re-sit this.
 You will be required to attend 3 contact days with your tutor & assessor, this is compulsory and
you cannot complete your level 3 diploma without this.
 You will also receive a training DVD which complements the course & this manual. Please make
sure you watch all of the dvd before attending the contact days.
How can I develop my Pilates practice?
• Attend yearly updates in Pilates either via workshops or DVD

• Join www.choreographytogo.com to gain further access to online videos and
written material
• Attend as many Pilates classes as possible
1
The qualification breakdown;

The qualification you are studying is the level 3 diploma in Mat Work Pilates,
Choreography To Go is the training provider whilst Active IQ are the awarding body for this
qualification.
This qualification is worth 20 REPS Points which can only be claimed once you have received
your certificate.
It is internationally recognised and you are required to already hold a level 2 Gym/ETM
qualification already to attend the course.
In order for you to gain the qualification you are required to complete the following –
 You have to attend the 3 day workshop dates

 Obtain your level 3 Anatomy & Physiology qualification if you have not already gained
this on a previous course.
 Fill in the portfolio (LAP) – After completing the 3 days you will prepare a case study on a
group of participants, focusing on one individual in more depth.
 You will submit a 6 week session plans which include progressions and adaptions for
your group. You will par q the group and document how you progress them. This is a
simple process and once we show you how to fill in your portfolio is very straight
forward and logical.
 Film yourself teaching a full 45 minute session of your group and send it to us for your
practical assessment with a self-evaluation, including feedback from your group.
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Course break down for the 3 contact days

Your course tutor is – Kelly Reed-Banks
[email protected]
Day 1
Break down of the qualification & portfolio requirements
Master class
Warm up & set up
Evolution of the original 34 mat work exercises
Original Principals and Pilates Basic and Theory -
Vocabulary/Imagery and Pilates teaching Skills
Functional Anatomy/ 3 Planes of motion/ Tri Plane Movement
Day 2
Teaching Practice – Teach Backs and Teaching to the Group.
Sequences, Progressions and Transitions.
Male and Female Pelvic Floor
Pilates with equipment including Dyna Bands, Mini Balls & Glides
Posture Assessment and Movement Screens.
Back care & assessment
Day 3
Further teaching practice & teach backs
Advanced progressions and sequences.
Special populations
Foot and Ankle
Tennis Ball release work
Marketing & structure ideas
Action plans & progression route for completion of the qualification
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Example - Pre Exercise Questionnaire

Name
Address
Telephone number Mobile

Date of Birth
Email
Emergency Contact
Relationship
Emergency contact number
Health Questionnaire
Please Circle the appropriate answer accurately to help me provide you with the highest level of
service.
Has your Doctor ever indicated that you have a heart condition? Y/N
Has you Doctor ever said that you suffer from high blood pressure? Y/N
Have you ever been made aware that your cholesterol was high? Y/N
Are you bothered with severe chest pains during physical exertion? Y/N
Do you experience dizziness or fainting? Y/N
Do you have any bone, joint or muscular problems? Y/N
Details …………………………………………………………………………………………………………………….
Are you Pregnant or have been within the last 6 months? Y/N
Are you diabetic? Y/N
Please indicate which type TYPE I / TYPE II
Do you suffer from arthritis? Y/N
Are you taking any medication or prescribed drugs? Y/N
Details………………………………………………………………………………………………………………………
Do you suffer from Epilepsy? Y/N
Do you suffer from Asthma? Y/N
Please provide any other details you would find relevant prior to undergoing physical exercise
on the back to this sheet of paper.
If you have answered YES to any of the above, you may be required to contact you GP before
undertaking any exercise with Choreography To Go
Terms and Conditions
I have read and completed this form in its entirety and answered all questions accurately.
I understand that I am responsible for monitoring myself throughout exercising with
Choreography To Go and Group exercise classes and take full responsibility of my own actions. I
will inform my trainer if any symptoms or changes occur.
(Client) Sign …………………………. Date…………………………………
(Instructor) Sign …………………...... Date…………………………………
4
Example Consent form
NAME: ____________________
ADDRESS: _________________ DATE: _______________________

____________________________
____________________________
____________________________
TELEPHONE: _______________
I have a medical condition which may affect my ability to take part in physical activity on the
course & I am/ unable to provide a letter from my GP indicating my medical condition.
Description of medical condition:
I understand that taking part in studio classes will involve participation in exercise & physical
activity.
I understand the short term effects of exercise that include: increase in Blood pressure,
increase in Heart Rate, Increase in body temperature, respiratory rate increase, sweating &
fatigue, shortness of breath.
I understand that if I am pregnant or have recently had a baby, I have been advised of certain
risks which may occur during exercise and I have had clearance by my GP or midwife to
participate in exercises classes. I do however take full responsibility of myself during any
classes delivered by Choreography To Go.
Choreography To Go will fulfill its duty of care to ensure the risks associated with exercise are
minimal, but I take full responsibility of myself whilst participating in exercises classes.
Participant Signature Date
Instructor Signature Date
5
History of Pilates
"Physical fitness is the first requisite of happiness. In order to achieve happiness, it is
imperative to gain mastery of your body. If at the age of 30 you are stiff and out of
shape, you are old. If at 60 you are supple and strong then you are young." Joseph
Pilates
Joseph Pilates was an extraordinary character born near Düsseldorf, Germany in 1880.
Little is known about his early life, but he appears to have been a frail child, suffering from
asthma, rickets and rheumatic fever. His drive and determination to overcome these
ailments led him to become a competent gymnast, diver and skier.
In 1912 Pilates lived in England working as a circus performer, boxer and self-defence
instructor. During the First World War, he was interned with other German nationals.
During this time he developed his technique of physical fitness further, by teaching his
fellow internees. During the latter part of the War, he served as an orderly in a hospital on
the Isle of Man where he worked with patients unable to walk. He attached bed springs
to the hospital beds to help support the patients' limbs, leading to the development of his
famous piece of equipment known as the 'Cadillac' and the ‘Reformer’ Much of his
original equipment, although slightly adapted, is still in use today in many Pilates Studios.
After his release, Joseph returned to Germany. His exercise method gained favour in the
dance community, primarily through Rudolf von Laban, who created the form of dance
notation most widely used today. Hanya Holm adopted many of Joseph's exercises for
her modern dance curriculum, and they are still part of the "Holm Technique." When
German officials asked Joseph to teach his fitness system to the army, he decided to
leave Germany for good.
Pilates emigrated to the USA in the early 1920s, During the voyage he met Clara, whom
he later married. Joseph and Clara opened a fitness studio in New York, sharing an
address with the New York City Ballet.
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By the early 1960s, Joseph and Clara could count among their clients many New York
dancers. George Balanchine studied "at Joe's," as he called it, and also invited Pilates to
instruct his young ballerinas at the New York City Ballet.
The body conditioning studio featured much of the apparatus designed to enhance his
rehabilitation work. It soon became very popular, particularly within the dance
community, as it offered a chance to improve technique or recover from injury. Word
spread quickly and many celebrities of the day visited his studio. These included dance
legends such as Ruth St. Denis, Ted Shawn, Jerome Robbins, George Balanchine and
Martha Graham, as well as the actor Jose Ferrer and the author Christopher Isherwood.
In 1932 Pilates published a booklet called 'Your Health' and followed this with another
called 'Return to Life Through Contrology' in 1945.
"Pilates" was becoming popular outside of New York as well. As the New York Herald
Tribune noted in 1964, "in dance classes around the United States, hundreds of young
students limber up daily with an exercise they know as a pilates, without knowing that the
word has a capital P, and a living, right-breathing namesake."
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Through these writings and his students, his method was passed on after his death in 1967
at the age of 87. He named his method of exercise Contrology. It was only after his
death that it became known as Pilates or the Pilates method.
The Pilates method has gradually evolved and integrated current biomechanical
anatomy and physiology.
His students begin to teach
While Joe was still alive, only two of his students, Carola Trier and Bob Seed, are known to
have opened their own studios. Trier, who had an extensive dance background, found
her way to the United States by becoming a performing contortionist, after fleeing a Nazi
holding camp in France. She found Joe Pilates in 1940, when an injury pre-empted her
performing career. Joe Pilates assisted Trier in opening her own studio in the late 1950s.
Joe and Clara remained close friends with Trier until their deaths.
Bob Seed was a former hockey player turned "Pilates" enthusiast, Seed opened a studio
across town from Joe and tried to take away some of Joe's clients by opening very early
in the morning. This studio didn’t last very long and closed abruptly.
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The second generation of Pilates teachers
When Joe passed away in 1967, he left no will and had designated no line of succession
for the "Pilates" work to carry on. Nevertheless, his work would remain. Clara continued to
operate what was known as the "Pilates" Studio on Eighth Avenue in New York, where
Romana Kryzanowska became the director around 1970. Kryzanowska had studied with
Joe and Clara in the early 1940s and then, after a 15-year hiatus spent in Peru, returned
to renew her studies.
Several students of Joe and Clara went on to open their own studios. Ron Fletcher was a
Martha Graham dancer who studied and consulted with Joe from the 1940s, in
connection with a chronic knee ailment. Fletcher opened his studio in Los Angeles in
1970 and attracted many Hollywood stars. Clara was particularly enamored with Ron
and she gave her blessing to him to carry on the "Pilates" work and name. Like Carola
Trier, Fletcher brought some innovations and advancements to the "Pilates" work. His
evolving variations on "Pilates" were inspired both by his years as a Martha Graham
dancer and by another mentor, Yeichi Imura.
Kathy Grant and Lolita San Miguel were also students of Joe and Clara who became
teachers. Grant took over the direction at the Bendel's studio in 1972, while San Miguel
went on to teach Pilates at Ballet Concierto de Puerto Rico in San Juan, Puerto Rico. In
1967, just before Joe's death, both Grant and San Miguel were awarded degrees by the
State University of New York to teach "Pilates." These two are believed to be the only
"Pilates" practitioners ever certified officially by Joe.
Other students of Joe and Clara who opened their own studios include Eve Gentry,
Bruce King, Mary Bowen and Robert Fitzgerald. Eve Gentry, a dancer who taught at the
Pilates Studio in New York from 1938 through 1968, also taught "Pilates" in the early 1960s
at New York University's Theater Department. After leaving New York, she opened her
own studio in Santa Fe, New Mexico. A charter faculty member of the High School for the
Performing Arts, Gentry was also a co-founder of the Dance Notation Bureau. In 1979,
she was given the "Pioneer of Modern Dance Award" by Bennington College.
Bruce King trained for many years with Joseph and Clara Pilates and was a member of
the Merce Cunningham Company, Alwyn Nikolais Company, and his own Bruce King
Dance Company. In the mid-1970s King opened his own studio at 160 W. 73rd Street in
New York City.
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Mary Bowen, a Jungian analyst who studied with Joe in the mid-1960s, began teaching
Pilates in 1975 and founded "Your Own Gym" in Northampton, Massachusetts.
Robert Fitzgerald opened his studio on West 56th Street in the 1960s, where he had a
large clientele from the dance community.
How Pilates Spread worldwide and came to the UK
Pilates was first introduced to the UK Market by Alan Herdman in 1970. Herdman studied
at the London School of Contemporary Dance, when in the late 1960’s he was invited to
study the methods of Joseph Pilates with Carola Trier and Bob Fitzgerald. He returned to
the London in 1970’s and set up his own Pilates studio.
Michael King, originally studying with Alan Herdman opened his own Pilates study in
London called the Body Control Studio before taking a position with the prestigious
Houston Ballet Company in Texas. Michael retuned to Europe in the early 1990 and set up
the Pilates Institute in London. Michael King was instrumental in training many of the UK’s
current Pilates Presenters and educators.
Lynn Robinson and Gordon Thompson co founded Body Control Pilates in 1996 and
produced Books, DVDs, Training courses which promoted the Pilates method and
widened the appeal and popularity in the UK.
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The Original 34 Exercises
Joseph Pilates’ Original 34 Mat Based Exercises
What is Mat work?
Joseph Pilates first defined his series of 34 specific exercises to be performed individually,
on a mat, without aid or assistance from any machinery or equipment. In the
Introduction to his ground-breaking 1945 book of exercises, entitled "Return to Life
Through Contrology", Pilates says:
”Contrology is complete coordination of body, mind, and spirit. Through Contrology you
first purposefully acquire complete control of your own body and then through proper
repetition of its exercises you gradually and progressively acquire that natural rhythm and
coordination associated with all your subconscious activities”
To view the original 34 Matt work Exercises order A Pilates Primer: The Millennium Edition
Return to Life Through Contrology and Your Health by Joseph H Pilates and William j.
Miller.
The 34 exercises in their original form can be extremely demanding for the de-conditioned
participant so many of the exercises require modification.
• THE HUNDRED • THE ROLL UP

• THE ROLL OVER WITH LEGS SPREAD • THE ONE LEG CIRCLE (BOTH WAYS)
• ROLLING BACK • THE ONE LEG STRETCH
• THE DOUBLE LEG STRETCH • THE SPINE STRETCH
• ROCKER WITH OPEN LEGS • THE CORK-SCREW
• THE SAW • THE SWAN-DIVE
• THE ONE LEG KICK • THE DOUBLE KICK
• THE NECK PULL • THE SCISSORS
• THE BICYCLE • THE SHOULDER BRIDGE
• THE SPINE TWIST • THE JACK KNIFE
• THE SIDE KICK • THE TEASER
• THE HIP TWIST WITH STRETCHED ARMS • SWIMMING
• THE LEG-PULL – FRONT • THE LEG-PULL
• THE SIDE KICK KNEELING • THE SIDE BEND
• THE BOOMERANG • THE SEAL
• THE CRAB • THE ROCKING
• THE CONTROL BALANCE • THE PUSH UP
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Principles of Pilates
The Principles of Pilates are:
Breathing
Concentration
Control
Centering
Precision
Flow
Additional Interpretations of the Principals
Breathing
“Breathing is the first act of life. Our very life depends on it. Millions have never learned to
master the art of correct breathing” Joseph Pilates
Breathing properly encourages effective oxygenation of the blood. Incorporating proper

breathing during exercise helps relax the muscles and avoid tension. A relaxed and full
breath pattern helps focus the mind and allow concentration upon each exercise, exhaling
deeply can help activate the deep abdominal muscles.
Inhale through the nose allowing the rib cage to expand, try to avoid breathing into the
abdominals, maintain thoracic breathing into the ribcage. Exhale through the mouth.
The general rule is to breathe out on the greatest effort of any given exercise.
The synchronisation of movements and breathing fall into 3 stages:
1. Beginner. Each breath should be balanced and not forced.

2. Intermediate. As the participant becomes more familiar with postures and sequences
they can afford to elongate their breathing and make it a little more pronounced.
3. Advanced. Participants may choose to synchronise many of the exercises with their
breathing.
Diaphragmatic Breathing / Lateral Breathing / Thoracic Breathing
Co-coordinating breath with movement takes time to master. Pilates advocates

diaphragmatic breathing which is also known as lateral or thoracic breathing.
During exhalation the rib cage closes in and down while the spine flexes slightly. During
inhalation the rib cage rises out and up and the spine extends. Therefore use exhalation
to encourage spinal flexion and inhale to encourage spinal extension.
Exercise: Sit or stand, place hands on rib cage, inhale through the nose, feel the rib cage
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expand without lifting the shoulders. Exhale through the mouth feeling the ribs closing
down and moving closer together without pushing the abdominals out.
Teaching Tips: Breath synchronisation takes time to learn and practice. For new Fitness
Pilates students encourage a natural breathing pattern that is not forced. Emphasise
mastering the techniques first and then begin to put a breathing pattern to the exercises.
Many of the exercises are slow and will require more than a single breath to complete.
Concentration
“Always keep your mind wholly concentrated on the purpose of the exercises as you
perform them” Joseph Pilates
Pilates is the thinking way of moving. Encourage students to focuses exactly on each
movement and concentrate.
Teaching Tips: Choose chilled out relaxing music to teach your class to. Music sets the
mood, tone and pace of a class so avoid music with a strong beat.
At the beginning of the class teach students to close their eyes and focus on breathing,
let the mental chattering and inner voice pass through without you noticing or paying
attention to them.
Pilates is truly a mind-body fitness class which engages the mind fully and works
the body precisely.
Control
“Good posture can be successfully acquired only when the entire mechanism of the
body is under perfect control” Joseph Pilates
All Pilates movements are slow and controlled. They should be performed at a constant
speed.
Centering
“Pilates develops the body uniformly, corrects wrong postures, restores physical vitality,
invigorates the mind and elevates the spirit” Joseph Pilates
Joseph Pilates believed that the abdominal muscles function as the “powerhouse” for
the whole body. In Pilates the abdominals are the centre and they initiate every movement. A
strong centre combines an equal balance of strength between the abdominals and the back.
Core stability means providing a strong and stable base from which the limbs can move from.
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Precision
"A few well-designed movements, properly performed in a balanced sequence, are
worth hours of doing sloppy callisthenics or forced contortion." Joseph Pilates
Pilates focuses on the quality and precision of each movement and exercise. Each
movement is precise and flows smoothly with emphasis on the quality of each
movement and not the quantity.
Each student is encouraged to work at their own pace and level. Different body and
posture types will perform the exercises at different speeds.
Teaching Tips: Once you have taught an exercise to your class, encourage clients to do
as many as they can until their form begins to fail. Some class members may perform 3 or
4 reps of an individual exercise whilst some others will perform many more. Get clients to
take charge of their progress and performance.
Flow
“Designed to give you suppleness, grace and skill that will be unmistakably reflected in
the way you walk, the way you play and in the way you work”
The flow of a Pilates session should be smooth, flowing, rhythmically even almost
like Tai chi. Pilates moves are continuous and have no beginning and no end. Each
repetition flows into the next, nothing should be forced, strained or sharp. The same
amount of effort should be applied during the eccentric movement as the concentric
movement.
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Fundamentals of Pilates
Stabilisation
To enhance stability we firstly must choose the right muscles to strengthen, then we must
train them in the correct way.
Some muscles are better at creating movement (movement or mobiliser muscles) and
some are better at preventing it (stabiliser or core muscles). When exercising the trunk
muscles, the stabiliser muscles are the ones placed deeply, Tranversus and Internal
Oblique, and those that attach close to the spine e.g Multifidus. These muscles all work to
make the trunk a more solid base. The surface muscles, the rectus abdominus and
external oblique, act to move the spine. Two additional muscles are key as they keep the
spine vertically orientated. The Quadratus Lumborum and the Erector Spinae.
Shoulder Girdle Stability

In the same way the core muscles stabilse the spine, the scapulae also has stabilising
muscles. These are Trapezius and Serratus Anterior. The action of scapular stability is to
pull the scapular onto the ribcage, downwards and inwards, into its optimally aligned
position.
Lumbar stability – Neutral Spine

Starting each exercise in a neutral position is an ideal way to begin any Pilates exercise.
To find neutral,l tilt the pelvis forward and back, increasing the lumbar curve and then
flattening the curve out. Find a position in the middle of these two movements where you
maintain your natural curve.
Note that depending on the client’s posture type individuals will all appear to be in a
slightly different position. Neutral is specific to each person and is the place where all the
joints, tendons and ligaments are in their most relaxed state.
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Anatomy of the Spine

What exactly is the spine? Your spine is made up of 24 small bones (vertebrae) that are
stacked on top of each other to create the spinal column. Between each vertebra is a
soft, gel-like cushion called a disc that helps absorb pressure and keeps the bones from
rubbing against each-other. Each vertebra is held to the others by groups of ligaments.
Ligaments connect bones to bones; tendons connect muscles to bones. There are also
tendons that fasten muscles to the vertebrae. The spinal column also has real joints (just
like the knee or elbow or any other joints) called facet joints. The facet joints link the
vertebrae together and give them the flexibility to move against each other.
Neutral spine is a term used when your back and, therefore, your spinal column is in its
natural, neutral posture.
Figure 1.
Lateral (side) view of a normal spine. The drawing shows the locations of the five major spinal
levels.
The cervical region has seven vertebrae (C1 through C7), the thoracic region has 12 vertebrae
(T1 through T12) and the lumbar region has five vertebrae (L1 through L5). The sacral region
consists of five vertebrae, all fused together to form one continuous bone mass known as the
sacrum. The coccygeal region consists of four vertebrae, all fused together to form the coccyx or
tailbone
In order to assure the spine is working efficiently, we must keep the bones in the best
alignment. Otherwise, the stress and forces are magnified— ligaments will be
overstretched and muscles fatigued— causing pain and possible injury. In any activity,
these 3 curves should be maintained— but not increased.
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Understanding the spinal column

Three natural curves are present in a healthy spine. The neck, or the cervical spine, curves
slightly inward. The mid back, or the thoracic spine, is curved outward. The low back, or the
lumbar spine, curves inward again. The neutral alignment is important in helping to cushion the
spine from too much stress and strain. Learning how to maintain a neutral spine position also
helps you move safely during activities like sitting, walking, and lifting.
The natural curves of the spine are the result of the muscles, ligaments, and tendons that attach
to the vertebrae of the spine. Without these supporting structures, the spine would collapse.
They support the spine - much like guide wires support the mast of a ship. This guide wire
system is made up mainly of the abdominal and back muscles. The abdominal muscles provide
support by attaching to the ribs, pelvis, and indirectly to the lumbar spine. The muscles of the
back are arranged in layers, with each layer playing an important role in balancing the spine. By
using these muscles together, it is possible to change the curves of the spine.
Controlling pelvic tilt is one way to begin helping to balance the spine. As certain muscles of the
back and abdomen contract, the pelvis rotates. As the pelvis rotates forward, the lumbar curve
increases. As the pelvis rotates backward, the curve of the lower back straightens. Rotation of
the pelvis is like a wheel centered at the hip joint. The muscles of the upper thighs also attach to
the pelvis and contraction of these muscles can be used to change the curve of the spine.
The abdominal muscles work alone, or with the hamstring muscles to produce a backward
rotation of the pelvis. This causes the slight inward curve of the lower back to straighten. If
these muscles cause the curve of the low back to straighten too much, this may produce an
unhealthy slouching posture.
In the other direction, as the hip flexors contract and back extensors contract, the pelvis is
rotated forward - increasing the curvature of the lower back. If this curve is increased too much,
another unhealthy posture may result. This condition is called Lordosis in medical terminology,
or Swayback in common terms.
A balance of strength and flexibility is the key to maintaining the neutral spine position. This
balance is the basis for optimal muscle function. Like a car, an imbalance may lead to wear and
tear, eventually damaging the various parts.
Muscle imbalances that affect the spine have many causes. One common cause of muscle
imbalance is weak abdominal muscles. As the abdominal muscles sag, the hip flexors become
tight, causing an increase in the curve of the low back. This leads to the Swayback posture
mentioned above. Another common problem results from tight hamstrings. As the hamstring
muscles become tight, the pelvis is rotated backwards. This produces an abnormal slouching
posture.
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Lumbar Spine
The lowest part of the spine is called the lumbar spine. This area has five vertebrae.
However, sometimes people are born with a sixth vertebra in the lumbar region. The base
of your spine (sacrum) is a fusion of many bones, and when one of them forms as a
vertebra rather than part of the sacrum, it is called a transitional (or sixth) vertebra. This
occurrence is not dangerous and does not appear to have any serious side effects.
The lumbar spine's shape has what is called a Lordotic curve. The Lordotic shape is like a
backwards "C". If you think of the spine as having an "S"-like shape, the lumbar region
would be the bottom of the "S". The vertebrae in the lumbar spine area are the largest of
the entire spine, so the lumbar spinal canal is larger than in the cervical or thoracic parts
of the spine. Because of its size, the lumbar spine has more space for the nerves to move
about.
Lower back pain is a very common complaint for a simple reason. Since the lumbar spine
is connected to your pelvis, this is where most of your weight bearing and body
movement takes place. Typically, this is where people tend to place too much pressure,
such as: lifting up a heavy box, twisting to move a heavy load, or carrying a heavy
object. Such repetitive injuries can lead to damage to the parts of the lumbar spine.
Thoracic Spine
The thoracic spine is made up of the middle 12 vertebra of the spine. These vertebrae
connect to your ribs and form part of the back wall of the thorax (the ribcage area
between the neck and the diaphragm). This part of the spine has very narrow, thin
intervertebral discs, so there is much less movement allowed between vertebrae than in
the lumbar or cervical parts of the spine. It also has less space in the spinal canal for the
nerves. The thoracic spine's curve is called Kyphotic because of its shape, which is a
regular "C"-shaped curve with the opening of the "C" in the front.
Cervical Spine
Cervical spine should be maneuvered between flexion, extension, lateral flexion and
rotation.
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Postural and Structural Alignment
Assessing Posture
Posture is the alignment between the various parts of the body. Good posture underlies all
exercise techniques, posture is the foundation for movement.
Incorrect posture allows physical stress to build up in certain tissues, leading to untimely
pain and injury. In relation to posture the two most important fitness components are
flexibility and strength. Postural changes are often associated with poor muscle tone
(weakness) together with too much muscle tone (tightening) in others.
In an optimum posture:
The hips, shoulder and ear lie in a vertical line
The pelvis is level
The lower spine should be gently hollowed
The inner edge of the shoulder blade are 6 – 8cms apart
POSTURAL TYPES AND HOW TO RECOGNISE THEM

Lordotic posture
This is a hollow back posture where the lower back has an excessive lower curve, the
abdominals protrude forward and the pelvis tilts forward.
Characteristics of Lordotic Posture Fitness Pilates exercises which could

help
The hip flexors are short
The abdominals are weak and lengthened
The gluteals are weak and lengthened
Hamstrings are overactive
Lack of lumbar stability
Swayback Posture
This is the slouched posture, the pelvis remains level but the hip joint is pushed forward and
extended. The lower back is in a deeper shorter curve with this region being flatter, often a
prominent crease at L3 is evident. Sway back is common in the youth. Rectus abdominus
remains relatively unchanged.
Swayback is common in adolescents but is not associated with muscle tightening or weakening
it is difficult to correct. The emphasis is on postural awareness and re-education
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Flatback Posture
This posture’s main problem is lack of mobility in the lumbar spine and the flattening of the
lordosis. Common in chronic low back pain.
Characteristics of Flatback Posture Fitness Pilates exercises which could

help
Pelvis may be tilted back (posteriorly)
Lumbar tissues thickened and immobile
Kyphotic Posture
The classic round shoulder posture, excessive upper back curve, the shoulder joint moves
anteriorly to the posture line increasing the thoracic kyphosis, Tightness in the pectoralis pulling
the scapula forward, lengthening of the lower trapizius. Often chin protrudes forward.
Correction of kyphotic posture depends on the flexibility of the thoracic spine, thoracic joint
mobilization is the first step.
Posture
Head and neck –
 Looking for if the head is in a neutral alignment,
 Does the chin jut forward or back
 Is there a large curvature in the neck
Shoulders & Cervical Spine –

 Is one shoulder higher than the other
 Is there any Kyphosis
 Are the shoulder blades level and are they winged at all
 Is one arm longer than the other
 Do the collar bones stick out
Back –
 Is there any evident lordosis or scoliosis in the back
 Does the back look flat
Hips –
 Are the hip bones level, does one stick further forward than the other
 Does the pelvis look like it tilts either forward or back
 Does the bottom stick out
 Is one glute muscle more developed than the other
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Knees –
 Do the knee caps point forward or are the pointing out of alignment
 Is the crease on the back of the knee equal
 Is the muscle tone in the thighs and calf’s the same
Ankles & feet

 Is the Achilles the same thickness on the right and left ankle? A thickness normally
means an injury, if they are sticking out it normally means they are very tight
 Is the foot arch the same from left to right
 Do the feet pronate – can they lift their big toe
 Do they supinate with all the weight on the outside of the feet
 Do the feet sit under the hip bones or are they turned in or out
 Have the arches fallen and do the feet look flat
Then when they do the following does anything change –

Walk, Roll Down, Squat, Lunge, Press Up, Plank, Thread like a needle
21
Assessing Posture
Side Front Back Walking During Roll During During During
View View View down Squat/ thread Plank/
Lunge like Press up
needle
Head
Cervical
Spine
Shoulders
Thoracic
Spine
Lumbar
Spine
Pelvis
Hips
Knees
Ankles
Feet
22
Back Care
Lower back injury and pain can significantly affect an individual’s ability to perform simple daily
activities and when we can address their functional ability, we can then see if problems with
posture or lifestyle habits are actually causing disfunction which then as a result is causing the
pain.
Muscle imbalance occurs when a particular muscle shortens & then its antagonist is over
stretched and lengthened, the reason for this can be overload, misuse, disuse & trauma. When
this happens neither the agonist nor the antagonist will perform functionally or biomechanically
very well!
This will then result on other muscles compensating and also displacement on bones due to the
different pull they are receiving from the muscles and then affecting joint movement so all of
this needs to be taken in to consideration in order not to result in further or deeper pain.
We will be taking each range of motion assessment and talk about the impact this would have
on the back and how we as Pilates instructors can help them. REMEMBER we are NOT Physio’s
or Osteopaths! We are focusing on identifying tightness or weakness, then working on these
areas, we are not trying to fix people if they should be seeing a specialist.
We will be working on a principal of –

IDENTIFYING – MOBILISING & STRENGTHENING – RELEASING – RE-IDENTIFICATION
The range of motion assessments we will look at are all in 3 planes of motion – Sagittal, Frontal,
Transverse
These are –
 Pelvic Tilt – performed standing, seated or laying
 Spine mobility – Roll downs
 Functional Foot & ankle – Sagittal, frontal & transverse heel touches
 Functional hip – Split stance overhead reach, frontal hip sway, internal walk around
 Functional shoulder – Sagittal performed standing or laying, Frontal shoulder abduction,
Shoulder high rotating reach
Depending on what the issue is we will be following this simple 3 point principle –
1. Freeing any identified restrictions
2. Re-balancing muscles
3. Re-educating movement
Your notes –
23
Beginners Pilates:
Warm up and general movements for starting a session
Cover ABC of Pilates

A – Alignment
B – Breath
C- Centring
Set up
Feet, knees, hips in alignment
Light connection glutes & shoulder blades
Do not lock knees but have them strong
Pelvis in neutral position
Abdominals braced
Shoulders back and down,
Head in line with spine
Lateral breath
Warm up Points:
Increase mobility
Mental rehearsal of technique
Physical preparation
Set the tone of the session.
Increase circulation
Educate clients.
Warm up ideas –
(There are many warm up ideas shown on the dvd but here are a few extra)
Lift right arm above head, then left, lean over to side, release both arms – repeat starting with
left
Deep breath in both arms up and bend the knees, breath out bring hands down in front of you,
sit back into a narrow squat, reach right – repeat to left
Reach back on diagonal R&L, reach shoulder height R&L, reach lower past hips R&L, circle arm
back R&L – repeat starting on the left
Swoop Shoulders forwards and Back
Lateral side bends with arms reaching away
Pedal push feet – Take this in to Cartoon Walk
Brush leg forward, back, side to side, circle both directions,
Pilates Squat, Pile Squat, Curtsey Squat – all with arms in 3 planes of motion
Roll down sequence – roll down to centre, rotate round bottom of feet, roll up, reach back with
wide hands, lean over to side laterally
24
For beginners, 12 of the 34 Original Mat work Exercises are appropriate.

The additional exercises can be modified and used for intermediate/advanced groups and
athletes.
The 12 are:
Exercise Focus Plane

100 Modified Core Sagittal
Roll Up Modified Core Sagittal
1 Leg Circle Modified Core/Hips Transverse
Shoulder Bridge Modified Core/glutes/spinal Sagittal
Spine Twist Core/thoracic mobility Transverse
Swimming Back Sagittal
Side Series Core/ Glutes Lateral Frontal
Swan Dive Back Sagittal
The Push Up Upper body/core Sagittal
Spine Stretch Extension Sagittal
Single Leg Stretch Modified Core Sagittal
Side Bend Modified Lateral core Frontal
The 100
1. Extend legs and hold upper body in torso curl

2. Pump arms downwards
3. Exhale for 5 counts / Inhale 5 counts until 100 is reached
4. keep lumbar on the floor, abdominals contracted throughout
The 100 is a very advanced exercises so modifications are essential
Modifications – suitable for beginners/all abilities/ post natal/ teens/

1. Bend the knees into table position
2. Support head with hands
3. Build up to 100 reps
25
Build Up Variations & exercises

Toes Taps
1. Raise knees into table position – keeping knees over hips and feet in line with feet
2. Maintain back stability throughout.
3. Contract core. Lower and raise single legs to the floor with control.
4. To advance extend legs forward.
5. Breath out as leg extends and inhale as leg returns
Purpose.
1. Strengthen core.
Teaching Points
1. Maintain back position throughout
2. Relax upper body and watch for tension in neck and shoulders
Imagery and Cueing

1. Shins in coffee table position
The Roll Up
1. Begin supine position

2. Bring arms over head and begin to roll forward and up, as in a full sit up.
3. Extend chest forward over thighs
4. Roll down slowly
Purpose
1. Mobilise spine
2. Provide enhanced flexion of the spine
3. Strengthen core
26
Modifications
Half roll back

1. Start from a seated position
2. Roll back to mid position
3. Curl back to seated
4. Increase range as client becomes stronger and more flexible
Notes
1. The success of this exercise largely depends on the client’s posture type – Note
client’s posture type before you teach this exercise so you are ready and
prepared with modifications.
2. Discourage clients from “bouncing up” or using momentum
3. Recognise that a percentage of clients may NEVER be able to perform the full roll
up due to posture and body type but improvements can always be made.
Appropriate for:
1. Modified version for beginners/post natal/older adults

2. Full version for intermediate/advanced if posture type and spinal flexibility allows
Shoulder Bridge
1. Supine position.
2. Tilt pelvis anteriorly lift base of spine.
3. Contract glutes.
3. Peel each veterbrae off the mat until hips are as high as possible.
4. Roll down slowly.
5. Release glutes.
Purpose
1. Increase spinal mobility
2. Enhanced core strength
27
Teaching Points
1. Maintain a level/symmetrical pelvis during the lifting and lowering phase
Trouble shooting
1. Cramping – If cramp occurs take legs further away from bottom/stretch

hamstrings/check hydration. Some medications can cause cramping.
2. Check for tension in shoulders and chest
Imagery/Vocabulary
Squeeze highest part of thigh with lowest part of bottom

Spirit level across the hip bones
Bicycle chain
Gain mobility between each joint
Appropriate for:
Beginners.
All Levels.
For advancements try:
1. Holding the hips elevated raise one leg off the floor at a time.
2. Lift and lower one leg with hips raised.
3. Bicycle one leg whilst hip is raised.
4. Balance feet on a small bender ball whilst raising hips.
Modifications – suitable for beginners/all abilities/ post natal/ teens/
28
The One Leg Circle – All abilities
1. Extend one leg – for modified version bend the knee and shorten the lever.
2. Whilst maintaining a stable lumber and pelvic area. Circle the leg from the hip
joint around in a small circle. Repeat the opposite direction.
3. For advanced version keep the bottom leg straight to modify bend the knee.
Purpose
1. Hip mobility
2. Increase core strength and stabilisation
Imagery and cues

1. Imagine you have a pen held between your big toe and second toe, draw
imaginary circles on the ceiling.
Appropriate for: All levels/post natal/older adults
One Leg Stretch/Single Leg Stretch
1. Raise head and shoulders and maintain position, bend right knee into chest,
keeping left leg extended.
2. Place right hand on right calve or ankle, keeping your left hand gripping the knee
on the inside.
3. Exhaling slowly change legs and pull left knee in towards the chest and extend
the right knee, transferring the hand to the opposite side.
Purpose
1. Increase core strength
Modifications
1. Keeping the head on the floor and maintaining a stable pelvis and lumbar
throughout.
2. Shorten the leg levers by keeping the knees bent
3. A very low key option could be the leg slide.
Appropriate
For all abilities/ beginners with necessary modifications.
29
Spine Stretch
1. Sit up with legs apart

2. Reach arms forward and slowly reach forward and roll down working through the
spine
3. Engage the core and roll back up restacking the spine
Purpose
1. Strengthen core
2. Increase spinal flexibility and mobility
3. Stretch hamstrings, lumbar, adductors, deltoids
Modifications
1. Bend the knees or place feet together.
Appropriate for all abilities with necessary modifications
Spine Twist
1. Seated with legs extended.

2. Extend legs out and extend arms out to the side.
3. Inhale. Retract shoulder blades, contract core
4. Exhale and rotate the upper body keeping the pelvis still.
5. Inhale and return to start position and repeat on the other side.
Purpose
1. Increase thoracic mobility
Modifications
1. Bend knee and bend elbows
Appropriate for all levels with necessary modifications for beginners
30
Swimming
1. Begin in prone. Inhale. Contract core and glutes

2. Raise right arm/ left leg and hover head and chest of the floor.
3. Lower and repeat using opposite sides
Purpose
1. Strengthen spine extensors

3. Co-ordination
4. Strengthen glutes
Modifications
1. Keeping head on the floor. Begin raising single legs.

2. Advance by starting in plank position.
Appropriate for all levels.
Side Bend
1. Side seated start position as above. Inhale

2. Exhale. Contract core. Raise hips and balance whilst reaching top arm laterally
3. Inhale and lower
Purpose
1. Strengthen core in frontal plane.
2. Lateral flexion.
Modifications
1. Bend knees. Leave the arm by side
Appropriate for all levels with necessary modifications
31
The Push Up
1. Start standing.
2. Roll spine down until hands touch the floor
3. Walk hands out into a plank position
4. Contract core and lower to the floor
5. Push up and walk hands back to feet and curl up to standing
Purpose
1. Increase spinal flexion

2. Strengthen core
3. Strengthen pectorals, deltoids, triceps,
Modifications
1. Begin push up on floor, bend knees onto the floor
Swan Dive
1. Begin in prone position. Contract core and stabilise scapulae.

2. Push down onto the forearms and lift and lengthen the chest and head away
from the floor – keep glutes contracted
3. Lower the upper body down to floor.
Purpose
1. Increase lumbar & thoracic extension
3. Scapulae stabilization
Appropriate for all levels
32
Side leg raise Side scissors Double leg raise and Side Kick Kneeling
1. Begin in side lying position. Extend underneath arm and maintain a neutral side
lying position. Place top hand on top thigh.
2. Inhale. Contract core and abduct top leg keeping hips in frontal plane
3. Exhale and lower.
A. Side Scissors. Start as above. Lift both legs. Move top leg forward at the same
time move bottom leg back
B. Double Leg raise – Start as above raise both legs and upper body keeping core
muscles contracted and aligned.
Purpose
1. Strengthen core in frontal plane
2. Improve lumbo pelvic stability
3. Strengthen gluteals
Modifications – Begin with side leg raise and work up to adding more side lying exercises.
Pad out bottom hip with cushion if lying is uncomfortable.
To advance, increase amount of repetitions.
The Saw
1. Begin seated as in Spine Stretch/Spine Twist.

2. Inhale. Exhale. Rotate trunk keeping the arms extended.
3. Hold torso over the outstretched leg. Inhale
4. Exhale. Lean forward extended torso over the leg.
5. Lift and rotate back to centre.
6. Repeat on opposite side.
Modifications
1. Bend knees
2. Place hands on shoulders to shorten lever.
33
More Intermediate / Advanced moves
The Corkscrew
Intermediate with levels
1. Begin in supine with legs extended hips in line with feet. Inhale.
2. Slowly circle both legs around in a circle. Ensure the back stays stable during the
entire motion. Repeat the opposite direction.
Modifications
1. Bend knees to shorten the lever

2. Keep the circles smaller.
Leg Pull Front
1. Begin in plank
2. Alternate leg raise – hip extension
Modifications
1. Lean on elbows
2. Hold in a plank position
34
Leg Pull
1. Begin in reverse plank position

2. Inhale. Contract abdominals.
3. Exhale extend one leg
4. Inhale to lower and repeat
Purpose
1. Improve core strength

2. Improve upper body strength
Appropriate for intermediate/advanced
Scissors
1. Lie supine with one leg extended forward and the other extended upwards
2. Raise the upper body of the floor and inhale.
3. Exhale allowing the legs to change places whilst “catching” the leg moving
towards the chest.
Modifications
1. Bend knees
2. Keep head on mat
35
Roll Over – Advanced Classical Pilates exercise
1. Extend legs out

2. Engage core muscles
3. Lift hips and raise legs up and slowly in front of the face
4. Gently roll spine down
This is an extremely advanced exercise but a modified version would be a reverse curl
option.
Modified
1. Reverse curl
Appropriate for intermediate/advanced/athletes
The Teaser
1. Begin in supine position with legs extended. Inhale

2. Exhale. Curl up with arms moving forward in front of chest with control. Inhale.
3. Curl down back into start position.
Suitable for advanced students
Double Leg Stretch – very advanced
1. Begin with knees in table position and elbows bent and hands by the side of ears.
Head and shoulders lifted
2. Inhale and contract core.
3. Exhale and extend legs forward and arms back
4. Inhale and bend knees and elbows back into start position
Purpose
Appropriate for advanced and Athletes.
36
The One Leg Kick
1. Lie prone with head resting on arms

2. Raise head and chest hovering of the floor.
3. Inhale and contract core. Bend one knee in towards the buttock lower and
repeat.
Appropriate for intermediate & advanced students.
Double Kick
1. As above but bringing both legs into to the buttocks
Extremely advanced exercises and not appropriate for general public.
The Neck Pull
1. Begin in supine position

2. Clasp hands behind head. Inhale bringing elbows forward
3. Exhale. Contract core and roll body forward flexing spine until sitting up. Inhale
4. Exhale and roll down slowly
Purpose

2. Improve spinal flexibility
Modifications
1. Bend knees.
2. Smaller curl range.
Appropriate for beginners with modified options and all abilities.
37
The Bicycle The Jack Knife / Boomerang
Hip Twist Open leg Rocker / Seal / Crab
Rocking
38
Example 6 week progressive session plans

Instructor: Kelly Reed-Banks Class: Pilates Time Of Class: Mixed Ability week 1
Duration: 60 minutes Venue: Burwell School Number Of Participants: 12 People

Equipment: N/A
Set Up : Begin standing in barefoot. Align feet, knees, hips, pelvis, ribs, arms, shoulders, neck and head. Introduce lateral breathing for
relaxation and a focus tool. (4minutes)
Mobility warm up (6 minutes) circle ankles, circle shoulders, side bends, opposite arm to leg reaching back, knee raises into circling hips and
opposite arm, squats, roll down, downward dog and torso rotation.
Mini mobility combination- 2 slow squats, 2 circle arms, 2 roll downs and 2 alternate side roll down and repeat 4 times.
Standing Fitness Pilates 10 minutes Notes
1-16 4x squats Squat down, bending the knees, weight in the heels
17-32 1x curtsey Bring one leg behind none working leg, bend both knees, chest up
1x knee raise Lift knee to chest
1x side step Side step
1-16 1x reverse lunge Bring leg behind, bend both knees
1x power kick Strong, straight leg
17-32 2x Brush leg forward and back Keep weight distributed evenly
Time Exercise Teaching Points Modifications Progressions
On all fours 6 Superman- Lifting one hand off Both knees and opposite non-working Lie in prone position Extend arms and
minutes the floor. (cat peddles) hand are the stabilizers. Keep pelvis in (if have bad wrists) legs or add
alignment, knees hip width apart and opposite legs
under hips and hands shoulder width
apart and under shoulders. breath
Prone work 8 Alternate leg raises (single leg) Centre lifted, bracing glutes, shoulders Rest head on the floor Double leg, double
minutes blades down. breath Lift from toes to knee leg with back
off the floor. (bend extension.
knee)
Centre lifted, bracing the glutes, shoulder
Swimming – arms and legs blades down. Relax fingers and toes. Stay with just one arm Extend arms and
rested on the floor. Bent arms breath or just one leg. back extension
Alternate opposite arm to leg.
Centre lifted, bracing glutes, relax legs,
relax neck. Back extension
breath
Back extension trying to touch Lifting same arm as
toe. (oblique extension) leg
Mat work Half roll back Relaxing feet on the floor. Engaging Use hand on the Add arm raises
15 Centre, relaxing neck floor Full roll down
minutes
39
One leg circle- opening Relaxing upper body on the floor Keep feet on the Extend leg to a straight leg
the hips with a bent knee (neck, head, shoulders) Centre floor
engaged, breathing.
Table tops Relaxing upper body, Centre Holding on knee Extending to a straight leg
engaged (concentrate recruiting whilst extending
the abs to secure the back) steady opposite leg by
breathing. tapping toe on
the floor
Shoulder bridge (basic) Stress spinal mobility, pelvis level Hold bridge lift one leg off the floor
through lifting phase, hips stay Half shoulder (alternate)
level and hip width apart. Recruit bridge
core to support pelvis and lower
back.
Side work Side lying – open door Lying on side, bend knee in comfortable Put a pillow under Extend legs to
9 minutes position, arms in front one hand on top of head straight legs
Repeat on other side other. Open arm to open shoulder and
stretch spine and back.
Shell pose, stretching out back
Lying in prone bending the knee
to stretch out quads
Stretch
12 minutes Lifting chest with hands on floor
to stretch out abdominals (seal
position)
Lying in supine bring leg into
body to stretch out glutes and
hamstring, lower back.
Roll up to standing
Roll shoulders back to release
Remind ourselves of a perfect
Pilates body.
Breath and out 3 times with
hands in Prayer
Give feedback to class and ask
for feedback on how they feel
Evaluation & Feedback
40
Week 2

Equipment: N/A
1-16 4x squats Squat down, bending the knees, weight in the heels
17-32 1x curtsey Bring one leg behind none working leg, bend both knees, chest up
1x knee raise Lift knee to chest
1x side step Side step
1-16 1x reverse lunge Bring leg behind, bend both knees
1x power kick Strong, straight leg
17-32 2x Brush leg forward and back Keep weight distributed evenly

Prone Alternate leg raises Centre lifted, bracing glutes, Rest head on Double leg, double leg with back
work shoulders blades down. breath the floor extension.
10 Stay with just
minutes one leg
Swimming with square arms Add alternate swim legs and back
Centre lifted, bracing the Stay with just extension
glutes and scapulae, shoulder one arm or just
blades down. Relax fingers and one leg.
Press up- knees on the floor toes.
Breath Elbows on the Extend legs to straight legs
floor with back
Centre lifted, bracing glutes, extension
relax legs, relax neck.
breath
Mat Full roll down Relaxing feet on the floor. Half roll down Add arm raises
work 15 Engaging Centre, relaxing
minutes neck
Table tops tapping toe on Extending to a straight leg add
Relaxing upper body, Centre the floor, leg opposite arms
engaged (concentrate slide
recruiting the abs to secure
the back) steady breathing.
Shoulder bridge with bicycle Basic shoulder Hold bridge lift one leg off the
Cycle one leg forward and Stress spinal mobility, pelvis bridge, hold floor (alternate)
41
around whilst holding the level through lifting phase, bridge

bridge position and alignment. hips stay level and hip width
apart. Recruit core to support
Plank on knees pelvis and lower back.
Elbows on floor Full plank
Back maintains alignment,
core engaged to support back,
shoulder down, head in line
with spine, steady breathing.
Side Side lying – open leg, circle Lying on side, bend bottom leg Bend knees,
work 5 legs in comfortable position, arms keep lower leg Lift lower leg off floor, move hand
minutes Repeat on other side extended, resting head on the on floor to rest on to leg
arm. Side centre lifted, top leg
straight engaging glutes.
Stretch Shell pose
12 stretching out back
minutes Lying in prone bending the
knee to stretch out quads
Lifting chest with hands on
floor to stretch out
abdominals
body to stretch out glutes
and hamstring ino lower
back.
Roll up to standing
Pilates body.
Breath and out, whilst hands
come into prayer position
Give feedback to class and
ask for feedback on how they
feel
42
Week 3

Equipment: Glides
Standing Fitness Pilates 10 minutes using glides Notes
1-32 4x 1 leg circles (clockwise) Straight leg, point toe

4x side slides Bend non-working leg, straighten sliding leg
4x forward slides Straight leg
4x back slides Straight leg
1-32 6x sliding squats Side step with a squat in the middle, bend both knees, chest up
1-324x 1 leg circles (anti clockwise)
4x side slides
4x forward slides
4x back slides
1-32 6x sliding squats
Repeat on opposite side

Mat work 10 Leg slide Double Keep core engaged to stabilize the Single leg slide Add arms-
minutes back. Relax upper body. single or
Using glides double
pullover.
Shoulder bridge with Hips stay level, recruit core enough to Basic shoulder
heeled leg slide hold pelvis and back whilst leg is bridge Add arm pull
moving. overs single or
double.
Plank with straight arms Engaging core keeping back with a
On all fours 10 perfect alignment, head in line with Drop down to Hold for a
minutes spine. elbows longer period
of time.
Mountain climbers with glides Body stays perfect alignment Slow down, hold
Sliding alternate legs towards throughout. Keep core engaged and plank Pick up speed.
the chest (in plank position steady breathing
with straight arms)
43
Side Side Plank – sliding Side center lifted with both legs Bend underneath Add arm reaches
work 5 underneath leg forwards straight engaging glutes. Straight knee
minutes and back using glides arms
Repeat on other side
Stretch Shell pose, stretching out

10 back
minutes
Lying in prone bending the

abdominals (seal position)
Lying in supine bring leg

into body to stretch out
glutes and hamstring into
lower back.
Roll up to standing
Roll shoulders back to

release
Remind ourselves of a
perfect Pilates body.
Breath and out with hands
into prayer position
ask for feedback on how
they feel
44
Week 4
Instructor: Kelly Reed-Banks Class: Pilates Time Of Class: Mixed Ability
week 4
Equipment: light hand weights 1.2kg
Set Up : Begin standing in barefoot. Align feet, knees, hips, pelvis, ribs, arms, shoulders, neck and head. Introduce lateral
breathing for relaxation and a focus tool. (4minutes)
Mobility warm up (6 minutes) circle ankles, circle shoulders, side bends, opposite arm to leg reaching back, knee raises into
circling hips and opposite arm, squats, roll down, downward dog and torso rotation.
Mini mobility combination- 8 side reaches, 4 elbow circle arms to 4 full circle arms. Repeat 2 times
1-16 Pilates mambo Step forward, hip extension, step back, extend front leg.
17-32 1x curtsey Cross leg behind, chest up
1x side step Step together
1x Reverse lunge Step leg behind, bend both knees, chest up
1-32 1x plié, hold tree pose Power section
1-32 plié Squats in second position legs in wide plie, bend both knees,

Leg slide- Double with Keep core engaged to stabilize Single leg slide double pullover with weights.
Mat single arm pull over with the back. Relax upper body. with single arm
work weights pullover with or
15 without weight
minutes
Table tops- extending Upper body relaxed on the floor, Bring knees Add arm pull overs single or
legs to just off the floor core engaged. closer to the double. With or without
body weights.
Abs curl with table top. Lifting upper body toward knees, Relax legs on Extend one leg or using weights
engaging abs relaxing neck, the floor
steady breathing
Prone Swimming with weights. Lifting core off the floor, relaxing Without weights Double arm or double leg
10 Single opposite arm to shoulder, engaging glutes.
minutes leg
Add full arms
Breast stroke using Contracting glutes, engage core, Without weights Add arms and legs together
weights steady breathing
45
Stretch Recovery position stretching

10 out back
minutes

floor to stretch out abdominals
(seal position)

body to stretch out glutes and
hamstring into lower back.
Roll up to standing

Pilates body.
Breath and out with hands into
prayer position
Give feedback to class and ask
for feedback on how they feel
46
Week 5
Instructor: Kelly Reed- Class: Pilates Time Of Class: Mixed Ability
Banks week 5
Equipment: Bands
Set Up : Begin standing in barefoot. Align feet, knees, hips, pelvis, ribs, arms, shoulders, neck and head. Introduce
lateral breathing for relaxation and a focus tool. (4minutes)
Mobility warm up (6 minutes) circle ankles, circle shoulders, side bends, opposite arm to leg reaching back, knee raises
into circling hips and opposite arm, squats, roll down, downward dog and torso rotation.
Mini mobility combination- 8 lunges forward on each leg, 4 side stretches (alternate), 8 squats, 4 arm circles. Repeat 4
times.

Teach slow
1-8 2 Plie Bend both knees, chest up, feet turned out
9-16 kick forward and back Straight leg, point toes
17-32 Figure 8 squats Squat slowly, add knee raise, hold, draw an eight with knee & upper body
1-8 1x Abduction kick across body Straight leg across the body, pointe toes
9-16 2x Arms up in 5th position and down (breathing) Use arms to breath in and out
16-32 Tip toes to the front of the room perfect alignment body,
Mat work Double leg raises with Centre lifted, relaxed upper body. Stay with just legs Extend back
12 double arms Breath or arms extension.
minutes
Full roll down
Half roll down with rotation Engaged Centre. Relax neck fingers Bend knees, no Add bicep curls
with band roun one leg. and toes. band Band round
breath both leg.
Double leg stretch with Centre engaged, breath, relax upper Single leg stretch Lift chest off
band body. the floor
Chest on the floor
Knees Kneeling front raise and Body in perfect alignment. knees are Seated or without Standing
work 6 lateral raise the stabilizers. Core engaged to bands
minutes Using the band support the arms and back.
Shoulder press using the Core engaged to supports arms and Seated or without Standing
bands back, body in perfect alignment. bands
Prone leg pull Extending one leg with band. Perfect Without the band Full plank leg
On all alignment of the back, engaged pull (both
fours 7 centre to support the back, hands flat arms and
minutes on the floor. legs)
Core engaged to support a perfect
47
plank alignment of the body. Hands flat on Drop knees Hold for a
the floor. longer period
of time.
Stretch Supine- drop knees one side

12 look to the opposite side.
minutes Recovery position stretching
out back


abdominals (seal position)

body to stretch out glutes
and hamstring.- use band
underneath feet.
Roll up to standing

release
Breath in & out, with hands
they feel .
48
Week 6
Instructor: Kelly Reed-Banks Class: Pilates Time Of Class: Mixed Ability
week 6
Duration: 60 minutes Venue: Burwell Number Of Participants: 12 People
School
Equipment: N/A
Set Up : Begin standing in barefoot. Align feet, knees, hips, pelvis, ribs, arms, shoulders, neck and head. Introduce
lateral breathing for relaxation and a focus tool. (4minutes)
Mobility warm up (6 minutes) circle ankles, circle shoulders, side bends, opposite arm to leg reaching back, knee raises
into circling hips and opposite arm, squats, roll down, downward dog and torso rotation.
Mini mobility combination- 8 squats, 6 circle arms, 4 roll downs and 8 alternate side roll down and repeat 8 times.

Teach slow
1-8 2 Plie Bend both knees, chest up, feet turned out
9-16 kick forward and back Straight leg, point toes
17-32 Figure 8 squats Squat slowly, add knee raise, hold, draw an eight with knee & upper body
1-8 1x Abduction kick across body Straight leg across the body, pointe toes
9-16 2x Arms up in 5th position and down (breathing) Use arms to breath in and out
16-32 Tip toes to the front of the room perfect alignment body,

On all Superman- Lifting one hand One knee and opposite non-working Lie in prone Extend arms and legs
fours 6 off the floor. Touch opposite hand are the stabilizers. Keep pelvis position (if have and hold and
minutes toe (mobility) in alignment. Breath bad wrists) balance.
Alternate leg scissors Centre engaged, relax upper body. Rest head on the Double leg, lift chest
mat breath floor
work
10 The corkscrew Centre engaged, relax upper body, Bend knees, keep Make circle bigger, lift
minutes breath. Keep the back stable on the circle smaller chest off the floor,
floor add arms
Leg pull – reverse plank Engaging abdominals, extending and Drop down to More repetitions
lifting one leg at a time. Perfect elbows
alignment, bracing glutes.
Swimming- plank Centre lifted, bracing the glutes, Relax on the floor Leg raises
shoulder blades down. Relax fingers in prone
Prone and toes.
work Leg pull front (alternate) Come down on Repetitions on one
Centre lifted to support perfect elbows, Hold plank leg the change legs.
alignment. position
49
Stress spinal mobility, pelvis level Basic shoulder Hold bridge lift ,
Shoulder bridge with leg through lifting phase, hips stay level bridge add arm pull overs
raises (alternate) and hip width apart. Recruit core to bent legs, heel lifts
support pelvis and lower back.
Side work Side lying – open door Lying on side, bend knee in Put a pillow under Extend legs to
9 minutes Repeat on other side comfortable position, arms in front head straight legs
one hand on top of other. Open arm
to open shoulder and stretch spine
and back.
Shell pose stretching out

Stretch back
12
minutes Lying in prone bending the

abdominals
Lying in supine bring leg

into body to stretch out
glutes and hamstring into
lower back.
Roll up to standing

release
Breath in & out, with hands
they feel.
50
Special Populations
Older Adults –
Do include a wide variety of standing moves which incorporate balance, co-ordination &
reaction time
Do slow your moves down so that your older adults can move easily into them
Do include some upper body strength work either with bands or weights if standing or if they
can come to the floor press ups
Do include functional moves that will help them with everyday tasks like the Ball sequence I will
show you & movements coming up and down from the floor if possible
Do work on flexibility of the spine as this is reduced as we get older – use the Roll down
sequence where possible
Do use the wall and a chair if necessary to help aid your participants
Do use sequences but make sure they are taught at correct pace
Do par-q & verbally screen your older adults more frequently & spend time with them finding
out their goals for coming to class.
Do make your Pilates fun & enjoyable for them and emphasis the social aspect of the class
Avoid holding isometric contractions for long periods of time like the Plank or Bear as this will
increase blood pressure.
Avoid rolling on the spine, eg Roll like a ball or Half/Full Roll Back as if they have an
Osteoporosis or Osteoarthritis these moves can cause fractures of the spine – use a mini ball
behind them for Half roll backs instead
Avoid lots of kneeling/ on all fours work as this can be uncomfortable on joints
Avoid head over legs or legs over head as this will increase blood pressure
Avoid exercising in one position for a long period of time eg. Lying supine, try to keep the class
flowing and moving as much as possible.
Your own notes –
51
Pre & Post Natal-

Do find out if your participant has ever done Pilates before – if she hasn’t this is not the time to
start whilst pregnant. She wants to be maintaining her fitness not having goals to improve it –
this should be a maintenance programme.
Do encourage her to keep coming if she has been a regular participant before as this will help
her throughout pregnancy and labour.
Do regularly par-q & verbally screen her to find out how she is feeling.
Do include moves to help strengthen the legs and glutes to help with labour – use side lying
exercises for this or standing.
Do include single arm exercises with weights or bands to help her once she has had the baby
Do include focused pelvic floor exercises for her as well as unconscious exercises like the
standing leg work I will show you.
Do keep her rehydrated & cool to avoid overheating
Do include standing back exercises which will help strengthen & release tightness
Avoid any transvers work once Rectus Abdominals have started to split as this will only put
more strain on this and maybe cause it to spilt further than necessary.
Avoid deep pile squats once in 2nd & 3rd Trimester
Avoid exercising for long periods of time in one position eg. Laying supine as this can cause a
restricted blood flow so try to keep her moving as much as possible
Avoid lying prone after 2nd & 3rd Trimester as this will be uncomfortable
Avoid lots of isometric exercises which will increase blood pressure
Avoid coming up from the floor quickly especially in 2 nd trimester as blood pressure actually
decreases here and can cause dizziness and fainting.
Avoid lots of ab work after 2nd trimester as these muscles will have split so focus on other body
parts.
Your Notes –
52
Children
Health and Safety information.

As stated earlier this manual supports instructors who already have gained (or working towards)
their 5-15yrs qualification so ALL the health and safety information you learnt on your teaching
children course apply to teaching Fitness Pilates to children. You must apply this knowledge to
each class you teach, each individual child.
However here are the main factors to consider –
Bone Growth development
Understanding bone and growth plate development is the most important consideration when
teaching Pilates to young people. Growth plates are vulnerable to injury especially in the long
bones and vertebrae. Growth plates appear between the ages of 8-12 and begin to fuse to bone
following puberty. The most vulnerable time for injury is between 14-16yrs. Programming
should avoid inversion exercises like –
Jack Knife
The Roll Over
The Roll Over with legs spread
boomerang
During middle teens years as these exercises load the spine during the time when growth plate
fusion is still occurring.
Thermoregulation
The child’s greater metabolic rate means that children heat up more rapidly that adults, their
core temperature rises more quickly than adults do. It is important that an instructor observes
their completion, breathing rates and perspiration. Being aware of the temperature both inside
and outside the venue as well as children wearing appropriate clothing and giving sufficient
water breaks.
Breathing
Teaching Fitness Pilates to young people involves encouraging students to learn about their
breathing patterns, being aware of coordinating breath with movement and how breathing with
awareness can promote respiratory efficiency & supports demands of their changing bodies.
When young people learn to intentionally coordinate breathing with movement, this can
positively impact their future endeavours from sports to recreational activities, to academic and
competitive cognitive challenges.
Posture
Assessing posture in a young person is very different from that of assessing it in an adult as their
bodies are constantly changing. Here are the main points to consider –
 Feet – it is common for children to appear flat footed until the age of 6-7 when their
arch becomes more visible
 Knees – Both hyperextension and knock knees are common in children, hyperextension
should resolve as their ligaments tighten but often becomes a postural habit. Knock
knees usually goes by the age of 7yrs.
53
 Neck & trunk – young children have a significant difference in the strength in their neck
muscles from the front to the back so head positions like in The Hundred are more
challenging for a child than an adult. Children can also have a protruding abdomen until
around the ages 10-12yrs. Some children have protruded shoulder blades and around
the age of 9 a child can develop increase lumbar lordosis. These all normally change as
the child grows.
 Adolescence – Cases of hyper & hypo mobility so working with each student individually
is essential.
‘A teacher of young children must be aware of the limitations of a child’s growing body, lack of
motor learning experiences and immature perceptual and cognitive skills on skill acquisition and
allow a child to enjoy the experience of moving and exploration, while offering external
guidance, instruction & evaluation’ (Kimmerle and cote-laurence, 2003)
54
Step by step guide into setting up your Pilates class

Setting up your own community Pilates class is an option for every teacher wherever you live, in
your area there are scores of people who will NEVER join a club but would love to go once or
twice a week to a local class - the key to your success is regular MARKETING. Here is a check list
of marketing ideas that if applied will guarantee success in setting up your own community
classes. If you apply them all you will definitely get the masses streaming into your class.
1. Have professional posters made and designed include a photo and class details, include
what to wear, what to bring. Laminate posters and put up every 2 weeks in Hairdressers,
Nurseries, Playgroups, Schools, Chiropractors, Nail bars, Beauticians, Chiropodists,
Sports Massage therapists, Physiotherapists, Doctors, Dentists, supermarkets, post
offices, library, shops, offices,
2. Design A5 Flyers and contact newsagents to get a fee for your flyer to be delivered with
newspapers.
3. Send press releases and a photo bi monthly to all local papers.
4. Write 5 short interesting fitness articles and send to all local papers and enquire about
writing for FREE a weekly/monthly fitness article in exchange for free advertising for
you.
5. Make or have professionally made sandwich board/ banner advertising your class and
put it outside your venue when you are teaching, invite new people to come and have a
look at the class before they join.
6. Advertise your class regularly in the leisure guide or what’s on section of your local
paper.
7. Organise a Bring a Friend For Free week.
8. Sell blocks of classes and give a class for free e.g. buy 10 classes and get the 11th free.
9. Run a loyalty scheme. Have cards printed or make your own and sign each time the
client comes to class, offer a prize or free class when the clients attends 10x, 20, 50x,
100x
10. Always carry business cards, timetables, flyers and posters where ever you go. Always
give out at the end of class and pass on complimentary cards to friends.
11. Ensure clients rely on you for their fitness information. Photocopy fitness articles and
information or write your own and give out at the end of class.
12. Align yourselves with other Health related professionals in your area. Keep a stock of
business cards for your favourite beautician, nail technician, physio, Osteopath etc and
give out their cards at the end of the session in return for them endorsing your classes.
13. Give posters out to your class members to put up at their place of work, play group,
nursery etc
14. Give out comment cards and get regular feedback from classes.
15. Invest in professional sound and mic equipment.
16. Hire a school Hall to teach in and ensure all the children take a flyer home to parents.
17. Encourage mothers to bring along their teenage daughters by allowing the teens to
come for ½ price.
18. Take everyone who attends your class, name, address, telephone number and email
55
address and when clients stop attending or drop of from your class send them an email,
a postcard explaining that they are missed and invite them back into your class.
19. Social Networking websites. Join Facebook/ Twitter/ Instagram and set up a page and
community group. Invite all of your friends/school friends/class
members/neighbours/local groups to join your Facebook site. Mail out to your group
every week and spend time networking on Facebook with presenters and other
Instructors.
20. Build your list. Your email database and postal mailing list is your businesses life blood.
Maintain it and update it every week. Email out weekly and post out monthly.
56
Check List for setting up your own classes

Hire your venue, Prepare marketing – decide on launch date, Flyer and poster area
Send press releases to local papers and radio stations
Run adverts and press releases and begin newspaper advertising 2 weeks before launch date
Decide if you offer a FREE promotional class before actual start date, Give away FREE class
tickets to everyone you know.
On the Day
Observe all the customer services experience that you encounter on a daily basis and notice the
good and bad points.
Welcome new people and ensure they are comfortable, let them know exactly what to expect,
talk to people before, during and after the class.
You control the experience of the new person. Make it a positive one.
Sell additional products – mats, yoga blocks, Bands, Balls, home workout dvds
Find the USP of the class – what makes your class special, what’s different about your class.
Write down all the Unique Selling Points of your class
Your class should be Entertaining, Educational, Escapist and Aesthetic, create a memorable
experience.
Maximise your class participation by keeping the class fresh and exciting.
Brand loyalty – You need to build loyalty to YOU and YOUR CLASS
Never waste an opportunity to promote you and your class.
57
Business Ideas
1. Contact local companies and businesses to offer Pilates during work time, lunch time
classes
2. Contact schools and offer to run a special class for teachers and staff
3. Contact all local Physios/Chiros/Sports Massage therapists and offer to refer
clients
4. Contact Sports groups – football teams/tennis/swim teams/rugby
5. Contact Golf Clubs offer Pilates to improve Golf for Ladies and Gents
Low Cost Marketing Ideas – Stay in front of your target audience

1. Build a free website - www.freewebs.com
2. Join Facebook/ Twitter/ Instagram and start a group.
3. Use Vistaprint for low cost business cards and printing www.vistaprint.com
4. Write a regular Blog to stay connected to your clients
5. Write for local publications
6. Contact local BBC Radio and offer yourself as a fitness expert
Things to consider:
1. How much to charge – low cost larger numbers v high cost limited numbers.
2. Do your clients need to bring their own mat?
3. Check the room is warm.
4. Courses v Drop in.
5. School halls and holidays
Fit For Work – Business email to send out to employers
Everybody knows it's important to be fit, but trying to fit exercise time into busy lives is tough.
As an employer you know how costly it is when an employee is off work through stress or ill
health.
You know that workplace accidents can arise when staff are not functioning to their full
potential, but how can you get them to take the exercise they need?
Well, there is a solution - FIT FOR WORK is a program designed to boost employees' fitness and
to fit in with their work schedules. By exercising just 45mins twice a week, FIT FOR WORK will
increase Core Strength, improve posture, breathing and boost energy ready for the working day.
FIT FOR WORK fits easily into the workplace- employee’s exercise using techniques based on
Pilates in their office environment. It’s Fun, effective, delivers results and is a great motivational
tool. I can come into your workplace and provide you with 45mins Pilates sessions at a time
which suits you. You don't have to even leave the office and it can easily be incorporated into
the working day. For more information please email me at ………………………..and watch your
sickness and stress levels drop!
58
Bibliography & suggested reading

A Pilates Primer: The Millennium Edition Return to Life through Contrology and Your Health by
Joseph H Pilates & William J Miller.
Pure Pilates By Michael King
Abdominal Training By Chris Norris
Back Stability by Chris Norris
Stott Pilates Technical Manual Comprehensive Matwork by Moira Stott
Dynamic Alignment Through Imagery by Eric Franklin
Low Back Disorders by Stuart McGill
Relax your neck and Liberate your shoulders by Eric Franklin.
Standing Pilates by Joan Breibart
The Anatomy of Pilates by Paul Massey
Contact Us:
[email protected]
Kelly Reed-Banks
12 Hawthorn Way
Burwell
Cambs
CB25 0DQ
07731 424879
Rachel Holmes - [email protected]
Lesley Smith - PA to Rachel Holmes [email protected]
59

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Level 3 Diploma In Mat Work Pilates manual – Choreography To Go

This manual was created by your training provider

What other resources do I receive whilst studying?

How can I develop my Pilates practice?

• Attend yearly updates in Pilates either via workshops or DVD

The qualification breakdown;

 You have to attend the 3 day workshop dates

Course break down for the 3 contact days

Example - Pre Exercise Questionnaire

Telephone number Mobile

Example Consent form

ADDRESS: _________________ DATE: _______________________

Description of medical condition:

Participant Signature Date

Instructor Signature Date

His students begin to teach

The second generation of Pilates teachers

How Pilates Spread worldwide and came to the UK

The Original 34 Exercises

Joseph Pilates’ Original 34 Mat Based Exercises

What is Mat work?

• THE HUNDRED • THE ROLL UP

Breathing properly encourages effective oxygenation of the blood. Incorporating proper

The synchronisation of movements and breathing fall into 3 stages:

1. Beginner. Each breath should be balanced and not forced.

Diaphragmatic Breathing / Lateral Breathing / Thoracic Breathing

Co-coordinating breath with movement takes time to master. Pilates advocates

Shoulder Girdle Stability

Lumbar stability – Neutral Spine

Anatomy of the Spine

Understanding the spinal column

Postural and Structural Alignment

POSTURAL TYPES AND HOW TO RECOGNISE THEM

Characteristics of Lordotic Posture Fitness Pilates exercises which could

Characteristics of Flatback Posture Fitness Pilates exercises which could

Shoulders & Cervical Spine –

Ankles & feet

Then when they do the following does anything change –

We will be working on a principal of –

Cover ABC of Pilates

For beginners, 12 of the 34 Original Mat work Exercises are appropriate.

Exercise Focus Plane

1. Extend legs and hold upper body in torso curl

The 100 is a very advanced exercises so modifications are essential

Modifications – suitable for beginners/all abilities/ post natal/ teens/

Build Up Variations & exercises

Imagery and Cueing

1. Begin supine position

Half roll back

1. Modified version for beginners/post natal/older adults

1. Maintain a level/symmetrical pelvis during the lifting and lowering phase

1. Cramping – If cramp occurs take legs further away from bottom/stretch

Squeeze highest part of thigh with lowest part of bottom

Modifications – suitable for beginners/all abilities/ post natal/ teens/

The One Leg Circle – All abilities

Imagery and cues

Appropriate for: All levels/post natal/older adults

One Leg Stretch/Single Leg Stretch

For all abilities/ beginners with necessary modifications.

1. Sit up with legs apart

ADDRESS: _ DATE: _______