** Disclaimer. Always consult a physician before starting this or any movement practice.  You follow along at your own risk.**

We add onto our Mat session by learning our double straight leg stretch, followed by a full mat session starting with the Hundred and ending in double straight leg stretch.

** Disclaimer. Always consult a physician before participating in this or any movement practice.  Follow along at your own risk.**

Season 2 Episode 1 Jo talks about fusion of the spine.  Followed by voice guided movement.  Adding single straight leg stretch on to the level 1 mat pilates sequence.

Equipment needed: yoga mat

Click "Spinal Fusion" for more information and pictures.

All music and sounds license permissions done through Sound Stripe.

**Disclaimer: Always consult a physician before following this or any movement practice.   You follow along and move at your own risk.**

We add onto our movement sequence.  Following our Mat  level 1 Pilates practice.  

We learn how to do double leg stretch, followed by a full mat session up to double leg stretch. Classical mat level 1 sequence, Hundred, rollup, one leg circle, rolling back, one leg stretch, double leg stretch.

Discussion... or rant about words we use in a Pilates session to help guide you.  Some words are good, some words not so good, and some words we think are amazing and are not actually anatomically correct!

We learn One Leg Stretch in our mat series... Once again, you move at your own risk! Follow the directions from your doctor.  If you don't and you get injured... It's Your Fault!

Shoulder Blades
Rolling Back

Shoulder blades or Medical term: Scapula

In today's episode we walk through our rolling back or " rolling like a ball" movement. One of my favorite moves because it makes me feel like a little kid again. Playing is exercise we didn't realize it when we were younger though. 

Monkey bars

Swings

Tag

All play...

All exercise...

Back to rolling back... You'll hear me reference "the points" of the shoulder blades or "the tips". I'm referring to the Inferior Angle of the Shoulder blades. The points are our goal to roll back to, to stay off the cervical spine. Or, laymen's terms, the neck. Putting too much weight or pressure on your neck can cause damage or injury with a healthy neck, now add a pathology...

Let's talk about the shoulder blades. They are two triangle-ish shaped bones on the back of the shoulders. Each shoulder blade connects the upper arm bone to the collar bone and has groups of muscles attached to them. These muscles help move or stabilize the shoulders.

The muscles are as follows:

Serratus Anterior: a stabilizing muscle. It originates from the first 8 ribs going along the rib cage to insert along the anterior (front) medial aspect of the scapula. Spreading along the medial border, with the lower part inserting into the inferior angle(or point of shoulder blade).

Rhomboids: (major and minor) These are also stabilizers. The rhomboid minor starts from the spinous process of c-7 vertebrae & first thoracic vertebrae or T-1, and inserts into the medial border or the scapula. The rhomboid major starts from the 2nd to 5th thoracic vertebrae and inserts into the medial scapular border.

Trapezius: (upper/middle/lower) offer help with movement. Attachments for the Trapezius include C7-T12, the clavicle, and the acromion on the scapula.

Levator Scapula: Attachments are C-1 through C-4 and the medial border of the scapula.

More information about what each muscle group does and more specific attachment points are located here: The International Journal of Sports Physical Therapy.

How do we roll back? 

Listen to Episode 12 for modifications. Grab a yoga mat and sit at the front. Knees are bent, feet start flat on the floor. Hug the legs wrapping the arms around the outside of the legs holding onto the shins. Nod your chin towards your chest leaving space between the chin and the chest, round through your thoracic spine drawing your abdominals in and back. Keep rounding until your feet pick up off the floor. Round even more feeling the oppositional pull between the shins and the hands. Keep rounding until you rock back stopping at," the points", of the shoulder blades. With control rock yourself back up to balance on your sit bones. Keep repeating the motion up to 3 times. Control each movement more and more every time. Have fun... it's play time!

**Disclaimer. Always consult a physician before starting/practicing this or any movement practice. You move at your own risk.**

Episode 11 we revisit Osteopenia and Osteoporosis.  For full definitions please go back to episode 5.  We also continue our voice guided movement practice adding on one leg circle from our Mat 1 pilates series.

Mat Pilates Guided by Jordan Wardle.  Pre Pilates up to Roll up.  Only equipment needed is a yoga mat.

**Disclaimer. Always consult a physician or physical therapist before starting this or any movement practice.  Follow along at your own risk.**

**Disclaimer... Always Follow your Dr.'s/ Physical therapists advice!  You move at your own risk.**
Generalized discussion about moving after surgery and we move onto Level 1 Mat exercises.  Specifically The 100 position.

 Class offerings available:
A Beautiful Surprize Pilates Studio
Jordan Wardle.com
More Info:
Pilates Unfiltered Episode 2.

**Disclaimer: Before following this or any movement modality, consult a physician.  Move at your own risk.**

Voice guided Pilates Mat session.  Continuation of Axial elongation, breathing, and pre-pilates.

Equipment need is yourself, and if you need padding a yoga mat.

Instagram: @pilatescachet
Web: Jordanwardle.com

Last episode was voice guided movement. Today we go back to pathologies, specifically Osteoarthritis.

If you're new to the podcast and would like a deeper definition of what a pathology actually is, go back to episode 5. Otherwise... moving on!

What is Arthritis? Before we get into Osteoarthritis, lets figure out what Arthritis is....

After our discussion of Osteoarthritis and how to move in a pilates session, Jo takes you through a voice guided movement session.

Below are links to information found for this episode:

What is Arthritis 

Osteoarthritis

Live Yes with Arthritis Podcast

For more episodes and information visit: Pilates Cachet 

Instagram: Pilates Cachet

Facebook: Pilates Cachet

**Disclaimer. Always consult a physician before starting any movement practice. Follow along with the voice guided movement at your own risk.**