PILATES PRINCIPLES FOR RUNNERS P ress E xpand R oll F use O - PowerPoint PPT Presentation

LAUREN LOBERG PT, DPT, OCS PILATES PRINCIPLES FOR RUNNERS

P ress E xpand R oll F use O pen R aise M onster walk

TOE PRESS 1.Big toe down, rest of toes up 2. Rest of toes down, big toe up -do not “claw” toes -assist with hands to aid movement & to get to end range Advanced: Do standing

TOE EXPANDER 1. Flex ankle up and fan toes 2. Keep toes fanned and point foot away 3. Curl under to return -“ toes in a toaster” -work to ends of motion to feel stretch

STANDING ANKLE ROLLS Roll in and out to end ranges -roll through neutral each time

HIP FUSER Squat and find neutral - 1) pelvic tilts - 2) pulse in - 3) pulse down - Advanced: Perform on toes - or add heel raises

HIP OPENER ER Squat and heel rise 1) pelvic tilts 2) open pulses 3) pulse down Advanced: Perform on toes or add heel raises

HEEL RAISES Inline and Turned out options -with turned out heels remained pinched with rise Advanced: Perform on singe leg

MONSTER WALK Slow motion walking “Big foot print”

HOW TO USE WITH YOUR RUNNERS Use ankle rolls and toe expander (without band) in warm up and monster walks in cool down Teach PERFORM series to your runners Start 7 exercises, 7 slow reps, then build to fatigue Cue “ground and balance your feet” when teaching new strengthening exercises

LET ME KNOW HOW I CAN HELP LAUREN.LOBERG@TRIA.COM