Merrithew PROFESSIONAL Serie Instrucciones De Uso página 15

ESSENCE [EXERCISES 1-5]
transversus abdominis to compress abdomen
TARGET MUSCLES:
and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing
transversus; obliques to prevent spinal extension; obliques and
multifidus to prevent rotation; vastus medialis and lateralis working
to track patella properly
hip extensors, quadriceps and adductors concentrically on
[1]
extension, eccentrically on return; lateral rotators to maintain
rotation at hip
adductors isometrically to maintain adduction; hip extensors
[2]
and quadriceps concentrically on extension, eccentrically on return;
intrinsic muscles of feet to maintain toes wrapping
adductors isometrically to maintain adduction; hip extensors
[3]
and quadriceps concentrically on extension, eccentrically on return
(emphasis on hamstrings); dorsiflexors of ankles maintain position
of feet
gastrocnemius and soleus to maintain plantar flexion;
[4]
adductors isometrically to maintain adduction; hip extensors and
quadriceps concentrically on extension, eccentrically on return
gastrocnemius and soleus eccentrically as heels lower,
[5]
concentrically as heels lift; adductors isometrically to maintain
adduction
torso (pelvis, spine and rib cage); leg alignment,
STABILITY:
i.e. knees pointing over center of feet; ankles not rolling in or out,
especially in 4 and 5
hip and knee extension and flexion;
MOBILITY:
ankle plantar flexion and dorsiflexion in 5
REFORMER INFORMATION FOR USE
MODIFICATIONS
1. ALTERNATE BREATH [EXERCISES 1-4].
exhale to return. To challenge engaging transversus abdominis on the
inhale, maintaining lumbo-pelvic stability.
2. SMALL RANGE PULSE [EXERCISES 1-4].
out and return fully, emphasizing the return with an exhale.
To challenge neutral pelvic alignment and emphasize initiation with
hip extensors to press carriage out and to 'brake' as carriage returns.
Ideal for limited range of motion.
3. END RANGE PULSE [EXERCISES 1-4].
way out and return slightly, emphasizing the press out with an
exhale. Focus on vasti pulling patella up as well as support at
back of knee. Ideal for limited range of motion as well as for
strengthening unstable knees.
4. FEET SLIGHTLY ABDUCTED [EXERCISES 2-5].
sit-bone distance apart. To help maintain parallel alignment through
hip, knee and ankle.
Insert a rubber pad, foam cushion or small ball
5. USE A SPACER.
at knees and⁄or ankles to help maintain activation of the hip
adductors. Use a Flex-Band exerciser tied around thighs just above
knees to maintain activation of the hip abductors.
FOCUS ALL FOOT WORK EXERCISES
stabilize pelvis and lumbar in neutral position and
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avoid posterior or anterior tilt
stabilize rib cage and scapulae throughout, to avoid
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upper body tension
extend legs fully (except when doing small range
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variation) without 'locking' or overextending knees
maintain alignment through center of hip,
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knee and ankle joints
use vasti to track patella properly
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(vastus medialis often needs encouragement)
both legs work equally in Footwork and Second Position
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maintain pelvis level, avoid rotation and laterally tilting
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avoid tension in upper shoulders and neck
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Inhale to press carriage out,
Press carriage halfway
Press carriage all the
Abduct legs, up to
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