How to Do a Modified Pilates Hundred
If you have a severe neck injury and you can't lift your head up, you can use a pillow underneath the neck.
Hi, my name is Audrey Laurelton, owner of Equilibrium Pilates in Montclair, NJ. I'm here for About.com today to show you how to do a Pilates modified hundred.First, we want to bring the knees all the way in to the chest and we are going to find a nice table top position with the legs so the inner thighs are squeezing tightly. We've got the knees right over the hips and the ankles in line with the knees. From there stretch the arms until you feel the shoulder blades touch the mat. The fingertips are reaching out to the wall in front of you and then lift the head up looking right at the navel.The core should be nice and steady. We are going to start adding some pumps. We are going to pump those arms 4 - 6 inches. We are going to inhale for 5 counts and then we are going to exhale for 5 counts. Inhale, 2, 3, 4, 5 and exhale, 2, 3, 4, 5. Inhale, 2, 3, 4, 5 and exhale, 2, 3, 4, 5. You want to make sure your gaze looks right at those inner thighs and navel. If you let your head start to drift back you are going to put undo stress on the neck. You also want to make sure those arm pumps are nice and vigorous, 4 to 6 inch pumps, and the legs remain stable. If the legs start to drift out away from you, you are going to cause a little bit of an arch in the back which can be dangerous for the lower back.For a modified hundred, if you have a severe neck injury and you can't lift your head up, you can use a pillow underneath the neck. It helps lift the head a little bit, creating a c-curve in the body. The rest of the modified hundred remains the same. You are still going to pump and inhale for 5 and exhale for 5. If you have a lower back injury and can't bring your legs up at the 90 degrees, we are going to bring them down on the mat and from there you can curl the head up and do your pumps. Thank you for watching. For more information, go to: health.about.com.
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