Mat Pilates: Pike

Mat Repertoire

Abdominal Work:

Pike

Alternate Names

Up Stretch, Yoga Downward Dog

Derived From

Classical Reformer: Up Stretch or Mat Pilates: Pike

Primary Element

Strength

Why for Primary?

Inverted torso stabilisation and extensor lengthening

To create and develop strength in the transversus abdominis muscles.

Secondary Element

Mobility

Why for Secondary?

To create mobility at the hip and shoulder joints and work to engage the transversus abdominis.

Tertiary Element

Stability

Why Tertiary?

To create torso stability by engaging and strengthening the transversus abdominis or low abdominal muscles.

Repetitions

8-10

Plane of Motion

Sagittal

Targeted Muscles

The shoulder flexors as the arms are pressing into the Mat

  • Anterior and Middle Deltoids
  • Pectoralis Major
  • Biceps Brachii

 

The abdominal muscles keep the torso in the same position throughout, and the transversus abdominis to assist in stabilizing and tucking the pelvis posterior.

Warnings

This exercise may be unsuitable for clients where abdominal engagement is contraindicated or creates pain, or where a client is unable to stand with their head downwards. 

Execution

Start four-point kneeling (or in quadruped position) on the Mat. Bring the body weight forward into the arms keeping the shoulders up and back and collar bones wide. Step one foot back at a time into a plank position, maintain a posterior pelvic tilt throughout and push the heels back flexing the feet. Inhale to lift the tailbone towards the ceiling, pressing the chest downwards aiming to keep the ears in line with the biceps or upper arms. Exhale to engage the transverse abdominis and tuck the pelvis posterior before transferring the body weight forward into the stat 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 forward and up when coming back into the plank or start position
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the client about to keep a posterior tilt throughout with engagement of the abdominals? Look for the rib cage popping forward, ideally, it is kept down and in
  • Arms
    • Are the arms shoulder-width apart with the heels of the palms resting on the Mat?
    • Are the arms straight throughout? A soft bend in the elbow is ideal but generally straight arms
  • Legs
    • Are the legs straight throughout? A soft bend in the knees is ideal but generally straight legs

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Aim for one long line of spine and neck, bending the knees if required
  • Bias the pelvis towards a slight posterior tilt in order that you can avoid extending or arching the lumbar spine
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the shoulders and hips as the hinge points moving the torso and legs forwards and backwards
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Maintain stability in the shoulders and torso, engaging the low abdominals to move from pike to plank
  • Feel the hinge at the shoulder joint and pelvis or hips
  • Anchor the heels towards the Mat when in the pike position rather than staying on the toes

Modifications and Variations

Regress the exercise by

  • Moving from the knees with a kneeling plank to prayer stretch movement instead
  • Reducing the repetitions and/or pace
  • Bending the knees if the hamstrings feel tight, or stepping back further on the Mat

 

Progress the exercise by

 

Client sore from loading into the wrists?

  • Activating or connecting up into the shoulders can help
  • Press through the heels of the palms
  • Limit the repetitions or stay from 8 to 10 repetitions only

Series and Transitions

This exercise is part of the Abdominal Work series which includes a range of other exercises in the fundamental and progressive repertoire. The Abdominal Work series can also be found in the Reformer and Cadillac repertoire.

The traditional order of the Abdominal Work series is

 

Inspired Academy follows the order to create stability and mobility before building strength.

 

Warm Up repertoire

 

Fundamental repertoire

 

Progressive repertoire