UNILATERAL MOVEMENT SEQUENCES

Presented by Michael Fritzke and Ton Voogt

contact@zenirgy.com

One of the primary goals of the Pilates method is to even out the body, or as Clara Pilates used to say,
Everybody comes to Pilates to iron the wrinkles out of their body.

In our daily life we often use one leg or arm to perform or initiate a movement. Most of us favor one side,
as is evident in stepping in and out of the tram or bus leading with the same leg or being right or left
handed. Over time this can create imbalances, and no matter how subtle these imbalances may be, they
can lead to serious compensations in the body, which can lead to injuries.

The most traditional way of looking at unilateral movements sequences are movements that focus on
each limb working independently of each other. The work load will not be even. This can be achieved by
either working one limb at a time (like during a one leg squat), or use situations where the limbs are not
connected. An example of a bilateral versus a unilateral Pilates exercise is the Chest expansion with the
Roll Back Bar versus the Chest expansion with the Arm springs. With the RBB the arms are connected
and work in unison; with the Arm Springs they work independently.

Another way of looking at unilateral is from a joint point of view. For example, tennis and squash players
tend to have stronger abductors compared to adductors, which can lead to knee, ankle, hip and back
issues. They also have one dominant leg, which most of the time is the opposite of their dominant arm,
where they hold their racquet and hit the ball with. There are many sports that are primarily unilateral in
movement sequences; like volleyball, basketball, soccer, fencing, javelin-throwing and even though the
complete kinetic chain might be from right to left, it is always the same foot and same arm which carries
the load. In regards to joints, imbalances can lead to faulty movement patterns and can inhibit normal
muscle activation. For example, when the hip flexors are over active it can be very hard to activate the hip
extensors during the Going Up Front on the Chair. You might have to stretch the hip flexors or
deactivate them in order for the hip extensors to be able to activate.

Some of the benefits of working unilaterally are:
It often requires more core and powerhouse stability due to the uneven load on the body.
Work on a specific weakness that in the end will help even out the client even during bilateral
movements.
Prevent injury due to undiagnosed weaknesses.
Functionality - many movements in sports and in life occur on one leg or with one arm.




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One leg-pumping front

Goals:
Strengthening of the hip extensors and stabilization of the pelvis

Starting position:
Sit facing the pedal, as far side of the chair as possible so both sits bones are just on the chair. Place one
foot (arch or heel) on the pedal inline with the sits-bone. Place the long box next to the chair and place
the other foot on the box.

Execution:









One leg-pumping front with arm press - cross

Goals:
Connecting the arm and opposite leg through a stabilized pelvis

Starting position:
Same as above but hold a ball or hand weight, (or sit on a TheraBandwith the band behind the arm) in
the opposite hand from the foot on the pedal. Bend the arm with the elbow in and hand by the ear (palm
facing the body).

Execution:







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One leg-pumping front with arm press - same side

Goals:
Connecting the arm and leg (same side) through a stabilized pelvis

Starting position:
Same as above but hold a ball or hand weight, (or sit on a TheraBandwith the band behind the arm) in
the same hand as the foot on the pedal. Bend the arm with the elbow in and hand by the ear (palm facing
the body).

Execution:














One leg-pumping side

Goals:
Emphasizing the hip external rotators with stabilization of the pelvis

Starting Position:
Sit side ways (straddle the chair) and place one foot (arch or heel) on the pedal slightly in front of the hips
(keep the hip, knee and foot inline). Place the other foot on the floor (on a box if needed). Place the hands
on the front of the pelvis.

Execution:
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One leg-pumping side with arm press - cross

Goals:
Connecting the arm and opposite leg through a stabilized pelvis

Starting position:
Same as above but hold a ball or hand weight, (or sit on a TheraBandwith the band behind the arm) in
the opposite hand from the foot on the pedal. Bend the arm with the elbow in and hand by the ear (palm
facing the body).

Execution:















One leg-pumping front with arm press - same side

Goals:
Connecting the arm and leg (same side) through a stabilized pelvis

Starting position:
Same as above but hold a ball or hand weight, (or sit on a TheraBandwith the band behind the arm) in
the same hand from the foot on the pedal. Bend the arm with the elbow in and hand by the ear (palm
facing the body).

Execution:






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Going up front

Goals:
Strengthening of the hip while stabilizing the pelvis and Lat connection

Starting position:
Place one foot on the pedal and one foot on the top of the Chair. Place hands behind the head. Lift the
heel of the foot that is on the pedal.

Execution:










Hip flexor stretch

Goals:
Stretching the hip flexors

Starting position:
Kneel on one knee in front of the pedal. Place both hands on the pedal keeping the arms straight.

Execution:

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Mermaid

Goals:
Connecting the shoulder to the side of the body (unilateral)

Starting position:
Like the basic version, sit side ways with the leg closest to the pedal bent over the edge of the chair.
Other leg is open in a natural position, add a box if needed.

Execution:










Mermaid variation

Goals:
Stretching the front and spiral fascia line in the body. Tightness in the fascia lines of the body can pull
our body out of balance.
Especially beneficial for the overdeveloped side

Starting position:
Same as above, but place the foot on the floor instead of the box. Place the foot on the ball of the foot,
parallel in line or slightly behind the hip. The leg is parallel and the knee directly under or slightly behind
the hip.

Bring one hand on the pedal and the other to the side inline with the shoulder.

Execution:

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Going up front Heel down

Goals:
Emphasizes the hip extensor and the connection of the opposite or same arm connection

Execution:














Going up front with thoracic rotation

Goals:
Functional movement of the pelvis during a step up

Starting position:
Start like normal, but rotate the thoracic spine slightly towards the leg that is on top of the chair. Look
straight forward. The arms can be like in a walking position. The pelvis will be slightly rotated as well.

Execution:






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Bent leg press down

Goals:
Strengthening of the hip extensors
Balance
Stabilization of the pelvis
Alignment of the standing leg

Starting position:
Stand with one leg on top of the pedal. Keep the leg bent and the heel lifted. Place the hands either
behind the head, on the hips or out to the sides.

Execution:








Bent leg press down with pelvis initiation

Goals:
Pelvis control
Pelvis stability and mobility

Starting position:
Stand with the right leg on top of the pedal. Keep the leg bent and the heel lifted. Allow the pelvis to rotate
naturally. Place the right hand on the back of the right pelvis and the fingers on the sits-bone. Place the
left hand on the right ASIS.

Execution:
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Mountain climb

Goals:
Correct activation of the legs

Starting position:
Standing on the opposite side of the leg that is on top of the chair, the teacher wraps the Theraband
around the leg that is on top of the chair. The other foot is on the pedal. The client can hold the wall for
balance.

Execution:








Dynamic one leg squat

Goals:
Balance
Control

Starting position:
Place the Long Box in front of the chair. Stand on the box facing sideways. Place one foot on the pedal
and press the pedal to the floor. Bend the leg that is on the box slightly and place both hands on the
thigh.

Execution:

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Balance squat

Goals:
Balance
Control

Starting position:
Place the Long Box in front of the chair. Stand on the box facing sideways. Place one foot on the pedal
press the pedal down until the leg is straight (pedal will not be on the floor)

Execution:










Lat pull with one arm

Goals:
Strengthening the Lat connection
Stabilization of the shoulder

Starting position:
Lie on the back with the legs bent and with the right shoulder lined up with the middle bar of the Chair.
The right elbow is slightly bent and the elbow is inline with the shoulder.

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Lat pull with one arm and alternating fingers

Goals:
Helps to disengage the trapezius and allows more focus on the Lat and shoulder stabilization.

Starting position:
Lie on the back with the legs bent and with the right shoulder lined up with the middle bar of the Chair.
Hold the middle bar with one finger close to the pedal.

Execution:








Lat pull with one arm and legs in table top

Goals:
Strengthen stability of the upper body

Starting position:
Lie on the back with the legs lifted into a table top position and with the right shoulder lined up with the
middle bar of the Chair. The right elbow is slightly bent and the elbow is inline with the shoulder.

Execution:

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Lat pull with one arm and with a foot on a ball

Goals:
Strengthening the side and cross connection from arm to leg

Starting position:
Lie on the back with both legs bent. Place one foot on the floor and place the other foot on a small ball.
The right shoulder is lined up with the middle bar of the Chair. The right elbow is slightly bent and the
elbow is inline with the shoulder.

Execution:








Lat pull with rotation

Goals:
Lateral connection and stabilization

Starting position:
Lie on the back with the left leg bent and with the right shoulder lined up with the middle bar of the Chair.
Cross the left arm over and place the hand on the middle of the pedal.

Execution:






















Bibliography for the Continuing Education workshops with Michael Fritzke and Ton Voogt:
Please remember to submit your session evaluation with Core-Apps. We value your feedback!





Pilates Certification program with Romana Kryzanowska
Pilates Teacher Training Certification program Romana Kryzanowska
Pilates Archival photos and videos from Romana Kryzanowska, Mary Bowen, Carola Trier, Eve Gentry
and others
Your Health, J oseph H. Pilates
Return To Life Through Contrology, J oseph H. Pilates
Rule of the Bones, Bruce King
Body dynamics, Eleonor Metheny
On-going personal study and workshops with the Pilates Elders and/or their protgs
On-going personal study and workshops of other modalities
Anatomy Trains, Thomas W. Myers
Dynamic Alignment through Imagery, Eric Franklin
Pelvic Power, Eric Franklin
Anatomy of Movement, Blandine Calais-Germain
Anatomy of Movement exercises, Blandine Calais-Germain
Pilates for Hip and Knee Syndromes and Arthroplasties, Beth A. Kaplanek, Brett Levine, William L. J affe
Meridian Exercises, Shizuto Masunaga, translated by Stephan Brown
Pilates TRIADBALL Manual, Michael Fritzke & Ton Voogt
Clinical Exercise Specialist Manual, ACE
Dance Injuries, Daniel D. Arnheim
Zen ShiatsuHow to harmonize Yin and Yang for better health, Shizuto Masunaga with Wataru Ohashi
Do-it-yourself Shiatsuhow to perform the ancient Japanese art of Acupuncture without needles Wataru
Ohashi
Spiraldynamik, Dr. Med. Christian Larsen & Bea Miescher
Spiraldynamik workshops and training, Anna Schrefl

Many of our workouts are available on Pilates Anytime. For a 30-day free trial go to
www.pilatesanytime.com and enter code: 6893EBC
Please remember to submit your session evaluation with Core-Apps. We value your feedback!