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Lower Back Pain Causes & Solutions The Hundred (Level 2)

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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 2):- 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.
  4. Roll your head from side to side
The Hundred (Level 2):- Action
  1. Breathe in and zip and hollow.
  2. (Breathing out): curl your chest up off the floor refer (PAC with Arms for details).
  3. (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.
  4. (Breathing out): pump your arms up and down for another count of five.
  5. Repeat steps three and four for a total ten times.



© Bruce Thomson, EasyVigour Project
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The Hundred (Level 2):
Start Position
pilates the hundred
Action
pilates the hundred
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. Great for optimizing your body positioning and movement.
Watch Points
  • Gently tuck your chin and keep the back of your long and neck relaxed. Refer Chin Tucks. If there is neck strain, use the alternative Hundred (level 1).
  • Your breathing should be comfortable. Remember to breathe deeply into the sides of the lower rib cage.
  • Keep your breast bone soft and your upper chest open between the shoulders.
  • 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/
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