The Matwork – from “Return to Life”

Matwork: “Return to Life” 

Basics

Here, are five exercises to get you started.  Do them in the order they are listed in and do these everyday to begin with.  It won’t take long and this repetition will help you learn the rudiments of the method.

After two weeks and you feel that you can remember these first five exercises, add one more exercise each day from the “Starters” list.

Matwork: “Return to Life” 

Starters

Here, you’ll find eleven exercises that form a starter programme and organised to create a full complement of work to help you become familiar with the original Pilates Method that Joe Pilates published in his book “Return to Life”.

It’s best just do do the whole sequence everyday, that way excuses are more difficult to rationalise and “putting-it-off-itis” is less likely to have a lasting negative effect.  Simple rules are easier to follow!

The Single Straight Leg Stretch was not a part of “Return to Life”, but it’s included for historical reasons…

Starters

One Hundred – Roll Up – Single Leg Circles – Rolling Like a Ball – Single Leg Stretch – Double Leg StretchSingle Straight Leg Stretch – Spine Stretch Forward – The Saw – Thigh Stretch – Side Kick – Seal

Matwork “Return to Life” 

Runners

There are some serious challenges here for most people: The Open Leg Rocker, Neck Pull and Jackknife are difficult.

Runners

One Hundred – Roll Up – Single Leg Circles – Rolling Like a Ball – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Double Straight Leg Stretch – Spine Stretch Forward – Open Leg Rocker prep – The Saw – Swan prepSingle Leg Kick – Thigh Stretch – Neck PullJackknife – Side Kick – Seal

Matwork “Return to Life” 

Flyers

Flyers
One Hundred – Roll Up – Leg Circles – Rolling – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch – Double Straight Leg Stretch – Crisscross – Spine Stretch  – Open Leg rocker – Corkscrew I – The Saw – Swan – Single Leg Kick – Double Leg Kick – Thigh Stretch * – Neck Pull – Spine Twist – Jackknife – Side Kick – Teaser I – Teaser II – Hip TwistSwimming – Seal

Matwork “Return to Life” 

Master Jedi

Master Jedi
One Hundred – Roll Up – Roll Over – Leg Circles – Rolling – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch * – Double Straight Leg Stretch * – Crisscross * – Spine Stretch – Open Leg rocker – Corkscrew – The Saw – Swan – Single Leg Kick – Double Leg Kick – Neck Pull – Spine Twist I – Jackknife – Side Kick – Side Kick Lift – Teaser –
Hip Circle – Swimming – Leg Pull FrontLeg PullTwist aka Side Bend (Twist part only) – Seal – Control Balance

Matwork “Return to Life” 

Full Monty

Full Monty
One Hundred – Roll Up – Roll Over – Leg Circles – Rolling – Single Leg Stretch – Double Leg Stretch – Single Straight Leg Stretch * – Double Straight Leg Stretch * – Crisscross * – Spine Stretch – Open Leg rocker – Corkscrew – The Saw – Swan – Single Leg Kick – Double Leg Kick – Thigh Stretch * – Neck Pull – Scissors & Helicopter – BicycleShoulder Bridge – Spine Twist – Jackknife – Side Kick – Side Kick Lift * – Side Kick Variation 1 * – Side Kick Variation 2 * – Teaser I, II, III, IV. – Hip Circle – Swimming – Leg Pull Front – Leg Pull – Side Kick Kneeling – Twist aka Side BendBoomerang – Seal – Crab – Rocking – Control Balance – Push Up

The Small Print – Please Read

Please Obtain Your Doctor’s Permission Before Beginning Any Exercise Program.

You understand that physical exercise can be strenuous and can expose you to the risk of injury.

We recommend in the strongest terms possible that you get a physical examination from a doctor before participating in any exercise activity.

You voluntarily accept and assume any and all risks, known or unknown, associated with Your Use of this Site and our Services including, without limitation, the risk of physical or mental or emotional injury, minor and/or severe bodily harm, death, and/or illness, which arise by any means, including, without limitation: acts, omissions, recommendations or advice given by us.