Functional mat training

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Functional mat training

• With Leslee Bender

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Why functional mat training?

• Our society has changed and so has our bodies
  since Josephs days of working with the dance
  community.
• We live in flexion when most traditional
  exercises are too much cervical flexion.
• Many students are experiencing back pain with
  traditional exercises due to they do not have the
  core strength or ability to perform such
  movements
• By offering a safer approach to mat exercises
  then the student will feel successful and
  activate the corrrect muscle groups

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Adding props will add functional exercises

• The Bender Ball method of core training is the
  only Pilates method that has been published by
  the Journal of applied Research vol 3 2007
• When students feel the correct muscles then they
  can actually concentrate on them!
• Adding exercises that are not only challenging
  but corrective are crucial for an effective mat
  class!!!!!

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Typical hyper-lordotic posture of fitness
instructors
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And here we are of today!
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Cervical flexion x tight psosasback pain
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Safer approach to a roll-up
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Why neutral in all positions

• By finding neutral in standing the local and
  global muscles can work correctly
• By finding neutral and not imprinting in a supine
  position the back will be in a safer non
  compromising place.
• Neutral will be different for all participants
• How to find it

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Place hand under spine to feel any pressure
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Exercises that are beneficial and effective

• Standing neutral spine
• Standing abduction
• Standing knee lifts
• Soldier arms
• Boxing
• Side bend
• Rolling
• Standing adduction gliding
• Standing skater single and double
• Eves lunge

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Continuation of exercises

• Kneeling knee slides all core muscles
• Roll down with ball and gliding all abdominal
  muscles
• Side lateral flexion all abdominal muscles and
  paraspinal
• Mermaid obliques
• Side hip abduction glutes
• Cat stretch all core muscles
• Bridge with gliding and ball hamstrings and
  glutes
• Ball under spine corkscrew,
• Tail wag internal external obliques
• Butterfly and frogs adduction
• Criss cross
• Stretches

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1200lbs and 600neutons of pressure Stuart McGill
2007
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Analyzing each movement and the purpose

• Successful thought out exercises will lead to
  creating better movement patterns.
• Stuart McGill Low Back Disorders 2007
• Journal of applied research vol. 3 No 5
• 2007
• Thank you for attending www.thepialtescoach.com