Pilates Lecture: Focus on 'The Hundred'

Jul 1, 2024

Pilates Lecture: Focus on 'The Hundred'

Introduction

  • Speakers: Veronica and Matilda
  • Topic: Discussing 'The Hundred' exercise in Pilates.
  • Purpose: Explaining the benefits, setup, and modifications of 'The Hundred'.

Purpose of 'The Hundred'

  • Circulation: Created by arm pumping and breathing.
    • Decompression of spine.
    • Detoxification.
    • Spinal flexibility.
  • Strengthening: Focused on psoas muscle, supporting lumbar in flexion.
    • Key for individuals with lordosis.

Importance of Toes at Eyeball Level

  • Exercises requiring this position.
  • Precursor to advanced exercises like corkscrew.
  • Helps in uniform development of the body.

Setup and Execution of 'The Hundred'

  • Initial Position: Big breath in, exhale to pick spine into flexion and hold legs in center.
    • Inhale for 5 counts (5 pumps).
    • Exhale for 5 counts (5 pumps).
    • Repeat 10 times for a total of 100 pumps (hence the name 'The Hundred').

Modifications for Beginners

  • Knee Bent Position: Feet flat, practice upper spine flexion.
    • Organize shoulder girdle, avoiding overreaching.
    • Soft elbows, avoid hunching.
    • Head should not forward too much, stable spinal flexion.

Engaging the Psoas Muscle

  • Push feet into mat to engage psoas correctly.
  • Top of psoas runs from T12 to L1 vertebrae.
  • Importance of psoas: Only muscle that can bring legs past 90°.
  • Essential in avoiding superficial hip flexor engagement.

Advancing the Exercise

  • Knees to Chest: Maintain spine position.
    • Gradually extend one or both legs.
    • Single-leg extension to start with for proper engagement.
  • Tabletop Position: Not preferred.
    • Avoids superficial hip flexor engagement.

Additional Tips

  • Legs Ownership: Avoid giving legs away, emphasize core engagement.
  • Alternative Practice: Use a foam roller under ankles for support.
    • Exhale into the 100 position while rolling the roller towards self.
    • Can practice the concept of lifting legs without fully doing so.

Conclusion

  • Multiple ways to adapt 'The Hundred' based on individual's body.
  • Encouragement to ask questions and provide feedback.

Feel free to ask questions or leave comments below. Thank you for joining!