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Lower Back Pain Causes & Solutions The Hundred (Level 3)

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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. You can always use the less demanding versions.
The Hundred (Level 3):- 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 3):- 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. Breathe in and then (beathing out): straighten your legs so that your toes are softly pointing to the ceiling. Keep your legs close to vertical! -stops your lower back arching.
  4. (Breathing in and still zipping): Pump your arms up and down for a count of five. Keep your scapulas anchored and fingers lengthening away.
  5. (Breathing out): pump your arms up and down for another count of five.
  6. Repeat steps four and five for a total of five to ten times.
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The Hundred (Level 3):
Action
pilates the hundred
Start Position
pilates the hundred
Comments
  • This is the classic Pilates Hundred Exercise.
  • Why One Hundred? - Because after ten inward and outward breath cycles, you 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).
  • Works the abdominals, and warms you up!
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/
© Bruce Thomson, EasyVigour Project
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