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Lower Back Pain Causes & Solutions The Hundred (Level 1)

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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
  1. Lie on your back in the relaxation position.
  2. (Breathing out): Bring one knee up at a time to your chest.
  3. Pelvic neutral and Scapulas anchored.
The Hundred (Level 1):- Action
  1. (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.
  2. (Breathing out): pump your arms up and down for another count of five.
  3. Repeat steps one and two for a total of five to ten times.





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The Hundred (Level 1):
Start Position and Action
100_One
Comments
  • 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.
Watch Points
  • 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.
Reference
  1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
  2. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/

© Bruce Thomson, EasyVigour Project
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