This is quite a vigorous exercise, so take your time to get used to it.
Be especially cautious if you have heart or neck problems.
The Hundred (Level 1):- Start Position
- Lie on your back in the relaxation position.
- (Breathing out): Bring one knee up at a time to your chest.
- Pelvic neutral and Scapulas anchored.
The Hundred (Level 1):- Action
- (Breathing in and still zipping): Pump your arms up and down
for a count of three to five. Keep your scapulas anchored and fingers lengthening away.
- (Breathing out): pump your arms up and down for another count of five.
- Repeat steps one and two for a total of five to ten times.
|The Hundred (Level 1):
Start Position and Action
- This is a simplified version of the classic Pilates One Hundred Exercise.
- Why One Hundred? - Because after ten inward and outward breath cycles, you
will have pumped your hands up and down a total of 100 times!
- It used to be the warm up exercise for all Pilates mat classes.
What it does
- Emphasises lateral breathing (into the sides of your chest).
- Integrates a number of movements combined with core stability. Your mind
is given a lot to concentrate on! That's great for learning to consciously
optimize your body positioning and movement.
- Your breathing should be comfortable. If you are getting light headed, take a break,
and then re-start but do not completely exhale.
- Maintain the scapular anchor, and keep the tension in your arms and neck to a minimum.
- Keep the upper chest open.
- Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes;
Publ. Mosby 2002
- The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
© Bruce Thomson, EasyVigour Project