Mat Pilates: Pelvic Curl

Mat Repertoire

Warm Up:

Pelvic Curl

Alternate Names

Shoulder Bridge, Bridge Position

Derived From

Mat Pilates: Pelvic Curl

Primary Element

Warm

Why for Primary?

To identify a neutral position in the pelvis and spine, create proprioception and spinal articulation and activate the abdominal and gluteal muscles.

Secondary Element

Stability

Why for Secondary?

To establish pelvic-lumbar stabilsation by engaging the transversus abdominis to initiate the posterior tilt of the pelvis, and using the gluteal muscles and hamstrings to lift the hips and control the pelvis in hip extension.

Tertiary Element

Mobility

Why Tertiary?

To create movement through the spine, or spinal articulation.

Repetitions

8-10

Plane of Motion

Sagittal

Targeted Muscles

To create pelvis stability and initiate the posterior tilt the targeted muscles are the deep abdominal muscles transversus abdominis.

To lift the hips and move the leg backwards or into hip extension, the primary muscles are the gluteals and hamstrings

  • Gluteus maximus
  • Posterior head of the adductor magnus
  • Hamstrings

Warnings

This exercise may be unsuitable for clients where inversion or spinal articulation is contraindicated or would cause pain. Also watch for clients going up too high on the neck, aim to stay as high as the back of the shoulders.

If the client is unable to lie supine in a pelvic curl position an alternative would be quadruped Cat Stretch, as found in the exercise Warm Down: Cat Stretch.

Execution

Lie supine on the Mat in a neutral pelvis position with knees bent and heels on the Mat in line with the ASIS (hip bones). Arms lengthened beside the torso.

Exhale to draw in the abdominal muscles, imprinting, then lifting the lower back vertebra by vertebra off the Mat. Use the hamstrings to lift the pelvis and torso higher, whilst maintaining the imprinted position. Articulate the spine in the reverse order from the top of the spine, through the lumbar spine to the start position.

Observations

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

  • Head and Neck
    • Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the client able to slow down and initiate the movement from low abdominals contracting then moving the pelvis back before lifting the hips up?
    • Can the client keep their pelvis imprinted or in a posterior pelvic tilt the whole time, avoiding arching the lumbar spine at the top?
  • Legs
    • Are the feet resting on the Mat and the legs still and relaxed?

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Engage transverse abdominis to initiate the movement then flex the lumbar spine towards the Mat
  • Keep the ribcage connected done towards the hips at the top of the pelvic curl or bridge position
  • To return down, sink through the sternum first, then the waist then the hips then the tailbone
  • Double check you’re still imprinted at the top of the pelvic curl or bridge position
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Image the spine as a string of pearls moving down one vertebra at a time back to the Mat
  • Imagine balancing a ruler or pole from the shoulders to knees – keeping a straight line through the front off the body once at the top of the Pelvic Curl or bridge position
  • Whilst no one can truly move one vertebra at a time (try and move L4 then L5!), imagine the sequential movement of the spine returning to the Mat
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the arms pressing actively into the Mat to stabilise the shoulder girdle
  • Release tension in the shoulders and neck whilst stabilising but continue to press arms down actively to avoid moving shoulders
  • To return down, feel the back of the ribcage the top connect to the Mat, then the back of the waist, then the hips then the tailbone
  • Reach the knees away and forward as the hips start to lift

Modifications and Variations

Regress the exercise by

  • Supporting the upper body with a foam wedge or cushion and reducing the range of motion of the exercise
  • Reduce the repetitions and/or pace
  • Working on: Warm Up: Pelvic Tilt
  • Placing a Magic Circle or looped resistance band (booty band) around the legs just above to knees to assist gluteal activation by abducting or pressing out into the band

 

Progress the exercise by

Series and Transitions

This exercise is part of the Warm Up series which includes a range of other exercises in the fundamental repertoire. The Warm Up series is designed to activate muscles and prepare the body for what’s yet to come in a movement programme.

Transition to Warm Up: Hundred Preparation by returning to a supine position on the Mat, lifting the legs one at a time to the table top position, with the hands positioned above the shoulders.