SPRI PILATES POWER RING User manual

PILATES
POWER RING™
INSTRUCTION CHART
IMPORTANT!
Please read the instructions below prior
to using the Pilates Power Ring™!
• Avoid squeezing the Pilates Power Ring™
eyond its capacity. DO NOT attempt to
press the ring together!
• Always perform general warm-up activities prior
to performing Pilates Power Ring™ exercises.
• Perform only the exercises as shown in this
chart, or other SPRI®informational resources.
• Mimic each exercise 1 to 2 times without the
Pilates Power Ring™ to insure correct form
and technique.
• Perform exercises in a slow and controlled
manner.
• Keep a dominal muscles tight while perform-
ing exercises.
• Avoid straining or holding reath while
performing exercises. Keep exhale reathing
long and controlled.
• Perform exercises with ent, versus straight
legs for increased comfort to the spine.
• Discontinue any exercise that is uncomfort-
a le or causes pain.
• Consult your physician efore eginning any
type of exercise program.
Call our toll-free number or visit
our website for more information
on SPRI® Products or to receive
your SPRI® catalog.
SPRI®Products, Inc.
1600 Northwind Blvd.
Libertyville, IL 60048
800-222-7774
www.spriproducts.com
EXERCISE
INSTRUCTIONS
•
Perform 5-10 minutes of rhythmic movement
warm-up activities efore each exercise sessio
n.
•
Complete 1-3 sets of 5-10 repetitions of each
exercise selected.
•
Rest a minimum of 30-60 seconds etween
each exercise set.
•
Perform an equal num er of exercise repetitions
with each exercise for each ody region (upper,
lower, core) to avoid the development of muscle
im alances.
•
If una le to complete (5) exercise repetitions,
rest for a longer period of time etween exercise
sets or eliminate using the Pilates Power Ring™
for the remaining repetitions.
-OR-
•
If una le to achieve moderate to maximal
muscular fatigue following the completion of
(10) exercise repetitions, rest for a shorter
period of time etween exercise sets.
•
Perform each exercise a maximum of 2-3 times
per week for optimal results.
•
Allow 24-48 hours of complete rest etween
each Pilates Power Ring™ exercise session.
CORE
Sit Up
Start:
Hold outside
pads lightly with
tips of fingers.
Lie on ack with
legs ent and feet flat on the
floor. Extend arms overhead
with thum s pointing down-
ward.
Finish: While exhaling, reach
up and forward with arms
straight, ringing upper ody up
to a sitting position. Finish with
hands elevated a ove head and
the ring a ove knees. Keep
arms straight, feet on the floor, and a dominal mus-
cles tight. Slowly return to start position.
Modification: To decrease difficulty, bend arms and
position ring above chest.
Full V-Up
Start:
Hold outside pads
lightly etween
palms of hands.
Lie on ack with
legs straight, toes
pointed, and feet
together. Extend
arms overhead
with thum s point-
ing downward.
Finish: While exhaling,
reach up and forward with
arms straight, while simul-
taneously lifting legs
straight upward. Finish with
hands elevated a ove
head, ring a ove hips and the ody in a “V” position.
Keep ack and legs straight with a dominal mus-
cles tight. Slowly return to start position.
Modification: To decrease difficulty, bend legs
and arms, and position ring above chest.
Developed by Melissa Walker
SPRI is a registered trademark of SPRI Products, Inc.
Pilates Power Ring is a trademark of SPRI Products, Inc.

UPPER BODY
Chest Squeeze
Start: Hold outside pads
etween palms of hands. Sit
on floor with legs ent, ack
straight, and feet together
flat on the floor. Extend arms
in front of chest with el ows
slightly ent and thum s
pointing upward.
Finish: While exhaling,
firmly press hands inward and squeeze chest. Keep wrists firm, ack straight, and
a dominal muscles tight. Slowly release squeeze and return to start position.
Pull Out
Start: Hold inside pads with
thum s and tips of fingers. Sit
on floor with legs ent, ack
straight, and feet together flat
on the floor. Extend arms in
front of chest with el ows
straight and palms of hands
facing inward.
Finish: While exhaling, pull
ring outward, end el ows
slightly, and squeeze shoulder lades together. Keep wrists firm, ack straight, and
a dominal muscles tight. Slowly release pull and return to start position.
Pull Down
Start: Hold inside pads with
thum s and tips of fingers. Sit
on floor with legs ent, ack
straight, feet together flat on
the floor. Extend arms directly
a ove head with palms facing
inward.
Finish: While exhaling, pull
ring outward, end arms, and
pull down until ring is slightly
a ove head. Keep el ows
ent, wrists firm, ack straight,
and shoulder lades squeezed down and together.
Slowly release pull, straighten arms, and return to start position.
LOWER BODY
Thigh Squeeze
Start: Position ring
etween knees with
inside of knees along
outside pads. Lie on
ack with legs ent,
feet flat on floor hip
width apart, and
arms straight on floor
away from sides of ody.
Finish: While exhaling, press knees inward and squeeze inner thighs. Keep feet and
arms on the floor with uttocks and a dominal muscles tight. Slowly release squeeze
and return to start position.
Thigh Squeeze-Hips Up
Start: Position
ring etween
knees with inside
of knees along
outside pads. Lie
on ack with legs
ent, feet flat on
floor hip width
apart, and arms straight on floor away from sides of ody. Lift hips off the floor slightly.
Finish: While exhaling, press knees inward, and squeeze inner thighs and uttocks.
Keep hips lifted, feet and arms on the floor with uttocks and a dominal muscles tight.
Slowly release squeeze and return to start position.
Note: Lower hips to floor between exercise repetitions to decrease difficulty.
Thigh Squeeze - Leg Lift
Start: Position
ring
etween knees with
inside of knees
along outside pads.
Lie on ack, with
legs ent, feet flat
on floor hip width
apart, and arms
straight on floor
away from sides of ody. Lift hips off the floor slightly while lifting and straightening one leg.
Finish: While exhaling, press knees inward and squeeze inner thighs and uttocks.
Keep hips and leg lifted, one foot and oth arms on the floor, with uttocks and a domi-
nal muscles tight. Slowly lower hips and leg, release squeeze, and return to start position.
Note: Bend leg and lower hips and foot to floor between exercise repetitions to
decrease difficulty.