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

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Feb 10, 2024 124 likes •252 views

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

SLIDE 1

PILATES PRINCIPLES FOR RUNNERS

LAUREN LOBERG PT, DPT, OCS

SLIDE 2

P

ress

E

xpand

R

F

use

O

pen

R

aise

M onster walk

SLIDE 3

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

SLIDE 4

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

SLIDE 5

STANDING ANKLE ROLLS

Roll in and out to end ranges

roll through neutral each time

SLIDE 6

HIP FUSER

Squat and find neutral

1) pelvic tilts
2) pulse in
3) pulse down
Advanced: Perform on toes
r

add heel raises

SLIDE 7

HIP OPENER

ER Squat and heel rise

1) pelvic tilts 2) open pulses 3) pulse down Advanced: Perform on toes

add heel raises

SLIDE 8

HEEL RAISES

Inline and Turned out options

with turned out heels remained

pinched with rise Advanced: Perform on singe leg

SLIDE 9

Slow motion walking “Big foot print”

MONSTER WALK

SLIDE 10

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

HOW TO USE WITH YOUR RUNNERS

SLIDE 11

LAUREN.LOBERG@TRIA.COM

LET ME KNOW HOW I CAN HELP