Feel & Move with Pilates by Jason Ngo - Pilatique’s Pilates at Home Series

Pilatique Pilates & Physiotherapy Studio Malaysia

Certified STOTT PILATES & Rehab Pilates Instructor: Jason Ngo

Day 9: Feel & Move with Pilates

Props: Towel or Pillow

Targeted Muscles:
1. Core muscle (eg. Transversus Antoninus, Obliques, multifudus, etc)
2. Lower limb muscles (eg. Hip flexor and adductor)
3. Scapular stabilisers (eg. Serratus anterior, rotator cuffs muscles etc)
4. Rib cage stabilisers (eg. Obliques muscles)

Dos & Don’ts:
1. Do apply 5BPs of STOTT Pilates
2. Do use appropriate props to help you with the exercises
3. Do perform the exercise within your own pace and feel the movements performed
4.Do not continue/proceed the exercise if you are not feeling well (eg. Dizzy, etc)
5. Do not skip the warm up / cool down part of the workout

Your end goals:
1. Help increase core strength and endurance
2. Help increase movement and body awareness

Exercise Description
Feel each of the movement done to help enhance awareness.

Warm up:
1. Saw on standing
2. Hip flexor stretch with both arms up
3. Hamstring stretch with finger interlace at back of body

Exercises:
Sitting on pillow:
1. Half roll back
2. Half roll back with arm circle
3. Archer
4. Archer with single arm circle (Back support on pillow)
5. Hundred with single leg stretch (Sacrum in pillow)
6. Bend and stretch
7. Lower and lift
8. Roll over
Elbow on pillow
9. Star prep/ side plank on elbow
10. Star prep/ side plank with top arm raise (Prone on pillow)
11. One leg kick prep
12. Swan dive prep
13. Shell stretch

Cool down:
1. Sumo squats with spinal rotation
2. Mermaid kneeling
3. Spine stretch forward standing

Series