Mat Pilates: Saw

Mat Repertoire

Spinal Mobility:

Saw

Alternate Names

N/A

Derived From

Classical Mat Work: The Saw

Primary Element

Mobility

Why for Primary?

To create and develop spinal extensor mobility and flexibility by rotating through thoracic (by moving the rib cage) and flexing the torso forwards.

Secondary Element

Stability

Why for Secondary?

To create and develop torso stability by anchoring the pelvis downwards in order to create the rotation and flexion from rib cage and the torso moving.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

4-5 each side

Plane of Motion

Sagittal

Targeted Muscles

The spinal flexors such as the rectus abdomins, the spinal extensors such as the erector spinae which include the longissimus, iliocostalis, and spinalis muscles.

The abdominals including the internal and external obliques on the rotation of the ribcage and thoracic spine and the deeper layer of transversus abdominis to assist in pelvis stability.

Warnings

Not suitable for some spine or shoulder issues, where rotation or flexion is contraindicated or where the client is unable to work in a pain free range of motion.

Execution

Sit tall on the Mat from the ischial tuberosities (sitting bones), with the legs extended and adducted with flexed feet. Arms lengthened out in a T position in line with the shoulders palms facing downwards.

 

Inhale and rotate from the rib cage before exhaling and flexing forward over the opposite leg reaching the arm to the outside of the knee, shin or ankle with a double pulse using the outside edge of the pinky finger (palm faces outwards). Simultaneously lift the back arm towards the ceiling in opposition with the pinky finger to the ceiling and the palm facing inwards. 

Inhale to sit tall maintaining the spinal rotation, before exhaling to rotate back to centre lifting the arms back to a T position in line with the shoulders before alternating sides.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Can the client keep the pelvis in neutral and still the entire time tucking the pelvis under and leaning back, or tilting the pelvis forward?
    • Can the client keep the pelvis still and rotate from the ribcage or thoracic?
  • Legs
    • Can the client keep the legs still throughout? Use the press down of the heels to assist.
    • Allow the client to bend their knees, or sit on the end of the Mat rolled up or a yoga block to assist in keeping their pelvis neutral, particularly if they are biasing a posterior tilt or have tight hamstrings.
  • Feet
    • Are the feet flexed and pressing downwards into the floor?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Actively rotate the rib cage, keeping the shoulders up and back
  • Don’t worry about how far you’re turning around, focus on where the movement is coming from
  • Maintain energy through the arms
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the rib cage spiralling around to create the rotation before flexing forwards
  • The double pulse is in reference to ‘sawing’ off the leg
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Adjust the leg position by bending the knees or propping up onto the Mat folded over or a yoga block in order to sit in a neutral pelvis position
  • Press the heels into the floor to assist with pelvis stability. If the ankles are sliding the pelvis is moving
  • Keep long and even through the torso, avoid collapsing the torso or leaning to one side as the shoulder and upper arm press the pedal downwards
  • Feel the ischial tuberosities (sitting bones) pressing evenly into the mat, especially when reaching the arm towards the opposite leg – anchor the opposite sitting bone to the mat

Modifications and Variations

Regress the exercise by

 

Progress the exercise by

Series and Transitions

This exercise is part of the Spinal Mobility series which includes a range of other exercises in the fundamental and progressive repertoire. The Spinal Mobility series can also be found in the Reformer, Wunda Chair and Cadillac repertoire.

Inspired Academy follows the below order to focus on stability, before adding mobility and strength.

Fundamental repertoire