1.Theme:
Pilates Exercises Before Bed & After Waking

2. Exercise description
- Strengthening of core
- Spine flexibility and mobility

3. Essence/Benefits/target population:
- Quick exercise to awaken all muscles and stretch in the morning
- Exercises to just wind down and relax before bed.

4. Muscles focus
- Abdominals (Transversus Abdominis, Internal & External Obliques, & Rectus Abdominis
- Hip Extensors
- Hip Flexors

5. End goal
- To get a quick exercise before and after going to sleep
- To get a quick stretching exercise waking up to avoid stiffness
- To improve abdominal strength and endurance

6. Do's and Don'ts
- Do stabilise the pelvis properly in either neutral or imprint
- Do articulate the spine 1 vertebra at a time
- Don’t hold your breath
- Don’t put a pillow under your head during the Single Leg Bridge

7. Exercise list
1. Cat on Chair
2. Single Leg Bridge
3. Lift & Lower
4. Hundred
5. Spine Stretch Forward

8. Repetition recommended per set
- 12 repetitions, 2 sets

9. Pace recommendation for progression
- slow to moderate ensuring that compensation does not occur and affect the alignment

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