Movement and Stretching by Aisling Gough https://padlet.com/aislinggough1/7rqkdl2ikt628put TY (D) en-us 2021-05-05 10:21:24 UTC 2025-10-16 14:23:54 UTC hello@padlet.com WARM-UP aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493176698 These exercises are considered “warm-up” or ‘‘body awareness” exercises for the beginning of each session. 
Although every Pilates groups will prioritize different exercises, many of the core exercises are the same. 
Argo (1999) provided us with these examples of typical Pilates warm-up mat exercises.
We will repeat each exercise 5 times!
]]> 2021-05-05 10:22:17 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493176698 1) Breathing aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493186213
  • Kneel on mat. 
  • Lightly place hands on lower ribs.
  • Inhale deeply and feel the rib cage open, (like an accordion). 
  • Exhale deeply and close rib cage (like a corset being drawn in).
    • ]]>     2021-05-05 10:27:16 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493186213     2) Imprint and Breathing aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493189617
  • In supine position (your back on the floor) with knees flexed and feet flat on floor, lightly place hands on lower rib cage. 
  • Inhale deeply and feel rib cage expand. 
  • Exhale deeply and perform a posterior pelvic tilt. In this position, we will be able to feel their spine imprint on the mat. 
  • On the inhale, return to a neutral pelvis. 
    • ]]>     2021-05-05 10:29:12 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493189617     3) Knee Stirs aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493190634
  • In supine position extend one leg upwards to about 90 degrees. 
  • Make small circles of the leg in the hip socket. 
  • Opposite leg remains flexed with foot flat on floor. 
  • Maintain neutral and stable pelvis. 
  • It should be a smooth, circular movement in the hip joint.
    • ]]>     2021-05-05 10:29:46 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493190634     4) Bridges aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493191466
  • Get into a supine position with knees flexed, feet flat on floor. 
  • Practice lifting the hips using the core muscles (not the glutes)
  • Proceed to lift onto shoulders and then lower slowly from the shoulders to beginning position. 
  • Keep abdominals contracted the entire time.
  • Inhale while lifting, exhale while lowering
    • ]]>     2021-05-05 10:30:15 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493191466     5) Flexion / Extension of Spine aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493192686
  • Position yourself on all fours with wrists under shoulders and knees under hip joints. 
  • Flex spine toward ceiling and then lower and arch into extended position. 
  • Keep arms straight. 
    • ]]>     2021-05-05 10:30:59 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1493192686     aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498438756 2021-05-06 14:41:31 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498438756 aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498500364 2021-05-06 14:53:19 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498500364 aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498538884 2021-05-06 15:00:56 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498538884 aislinggough1 https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498567601 2021-05-06 15:06:26 UTC https://padlet.com/aislinggough1/7rqkdl2ikt628put/wish/1498567601