When you first try doing this pose, the hips tend to hike upward or sag down. Share on Linked In Talk about a workout for your brain! The palm of the top hand is pressing onto your outer thigh (A). Inhale slowly as you lift both legs 2 inches off the mat and, with inner thighs glued together, "kick" your bottom three times with your heels as you exhale (B). 6. So, if other muscles come in and help stabilize the scapula, then the lat can return to its primary function as apowerful mover of the arm. About a year ago, an elite age-group triathlete (now a Kona qualifier) decided to come see me. Then repeating it over and over again? The whole experience becomes frustrating and they start to think:Pilates is not for me. Some images work for some people but not all you have to get creative! Stay for a few breaths. Rock six times. Ending soon! Alternate legs six times. Benefits STOTT Pilates Matwork Exam- Muscle Balance, Stott Pilates Mat Plus Muscles (Bryan-Edwards, JFO-COL 1: Brevity/Fixed Wing Capabilities/CA. The Basic Principles: Scapular Movement and Stabilization. Tips: Try to keep your toes lifted on the roll up and balance at the top. Your arms are stretched forward with the palms down, and your feet are pointed. Press into your left hand and push up onto your feet, lengthening your body and straightening your legs. Sit on the floor with your legs straight out in front of you and your hands on the floor behind you (fingers pointing toward you) and slightly out to the side. Thats AMAZING! FREE Teacher Forum Roll in a smooth motion toward the floor, exhaling as you bend. Benefits: The floor roll-up helps the exerciser practice sequencing the spine against gravity, while focusing on using the core to lift the body upward. Nope. Swim stroke simulation:a single arm drill for strength, stabilization and relaxed cervical rotation. With your knuckles facing forward, bring your hands together in front of you until your dumbbells touch. In addition,she did not know where her scapular muscles were in space. Stretch your arms straight overhead, keeping your shoulder blades settled in your back and your shoulders away from your ears, Pull your abs in so that you lift your belly button away from the floor. Lie on back, legs straight in Pilates stance, reach arms straight to ceiling, fingers long and in line with shoulders. And English is my 3rd langue so its really hard for me to find words very quickly and to articulate them. While treating her IT band syndrome, she mentioned that her swim stroke didnt feel comfortable and wanted to feel more efficient and powerful in the water. Reflexology The hardest Pilates moves, ranked. I definitely agree with your comment about breath cues good reminder. Lie on the floor (or on a mat on the floor) with your knees bent and your feet flat on the floor. Keep the arms behind the head and roll up to a seated position with your arms reaching towards the ceiling, exhaling as you lift. 672 Dupont Street,Suite 406 Toronto, Ontario, Canada M6G 1Z6 416.537.0714 1.877.537.0714. References & Resources, BODY HARMONICS ON DEMAND Step 1: Lie on your back with your feet flat on the ground and knees bent. Vestibular Physiotherapy I too find breath cues the most challenging and frustrating for new clients, I just add in dont forget to breath:) My #3 in cueing, is where to move from. Here are the six fundamental Pilates exercises to get you to a good start. Take a deep breath in and then slowly reach the arms upward. Most of us have heard that the swimmers muscle is the latissimus dorsi (lat). Please can you help explain it to me. This move not only builds strength in the upper body, core and hip flexors but also improves hamstring flexibility and pelvic stability, Chrysostomou says. Engaging your core, raise . Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Inhale to prepare and exhale as you curl the head and tops of the shoulders off the floor; reach your hands past your hips. Hamstring Strains: For the LoveDont Stretch. Inhale as you bring the right leg toward the chest. Plus, Pilates also incorporates functional movement patterns such as pulling, pushing and reaching overhead. Gift Cards, ABOUT BODY HARMONICS Verywell Fit's content is for informational and educational purposes only. 2023 Dotdash Media, Inc. All rights reserved. You should aim for 2 or 3 cycles of 5 inhales and 5 exhales of the Pilates swimming exercise. Firm your shoulder blades against your back ribs and open your chest. Lift your arms while maintaining the 'T' shape and then bring them down to your side to create the 'I' shape. Pilates sessions . 2019;95(1119):41-45. Overview: This movement helps strengthen the backside of the body and improve coordination between the upper and lower body. .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}Jenna Dewan Has Legs, Butt In Pole Dancing IG, Sharon Stone, 64, Flaunts Abs In String Bikini IG, Gisele Bndchen Shared Her Yoga Moves In New IG, Victoria Beckham Is Toned All Over In New Photos, Cindy Crawford Is Mega-Toned In New Photos, Madelyn Cline Crushed Pullups In This IG Set Video, See Kate Middleton Beat William In Spin Bike Race, This Calisthenics Workout Is Perfect For Beginners, What Is The Psoas? You could contact teachertraining@bodyharmonics.com to request a session. How to do . 40% off certification study programs. "This creates better stability around the joints, decreasing the risk of injury and giving support to our larger muscles.". At the top, reverse the direction and draw small circles as you lower your arms back down. Swimming also targets the back extensor muscles. The following video and pictures demonstrate some specific Pilates exercises to enhance the swim stroke and address upper cross syndrome. Up to 30% off ALL Specialist Programs. 'Movement heals' is one of my favourite quotes and starting out, I thought the words sounded smart. Alternate 20 leg splits while breathing throughout the movement. Pump your right arm and left leg up and down in a small pulse, continuing to reach out from your center. Employee must . Overview: This exercise strengthens the hips and the long muscles along the spine to help improve posture. You can perform this exercise in different ways to meet your skill level and goals. This is one of my go to asanas for mental concentration and feeling empowered. Inhale to prepare and exhale as you curl the head and tops of the shoulders off the floor. Overview: This quintessential Pilates exercise helps coordinate breathing with activation of the core muscles. Muscle Activation Technique Stabilizing scapulae on the rib cage is as important as contracting the abdominal muscles during the initiation of every exercise. Pilates focuses on the strengthening and support of the core muscles, as well as proper postural and breathing techniques for optimal movement of the body. Tuck your elbows in tight to your body and lift your arms up in front of you, gripping the dumbbells in their center. Bend your elbows at a 45-degree angle to your body and lower your body to the floor. We introduce the cueing formula in our Mat Work Certificationand revisit it at every stage of development with our teachers-in-training. Point your toes towards the ceiling. Exhale slowly as you press your feet back into your hands to create muscular tension (the good kind) from the tips of your toes, around the front of your body, up through the crown of your head, and back at your fingertips, effectively completing an energetic circle. Read our, How to Do the Bridge Exercise: Proper Form, Variations, and Common Mistakes, 12 Pilates Exercises to Work Your Core in 15 Minutes, How to Do the Single Straight Leg Stretch in Pilates, Daily Healthy Eating and Fitness Tips to Your Inbox, Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art. When it comes to effective cueing, less is more. Keeping a slight bend in your elbows, zip-up the weights to your chest and lower them back down. Incorporate this move and similar ones into one of these popular workouts: Eliks M, Zgorzalewicz-Stachowiak M, Zeczak-Praga K. Application of Pilates-based exercises in the treatment of chronic non-specific low back pain: state of the art. Adduction: Movement toward the center of your body, for example, bringing your arms down to your sides from a 'T' position. Thank you, {{form.email}}, for signing up. I stood by my belief that we dont need constant cueing or counting. We strongly recommend that setting up inneutral take only 10 to 30 seconds. Along with the scapula control, the swim stroke requires a relaxed neck and lengthened pectoralis group (pecs). You want to feel your back working, but not straining. Air curls A great way to. Start kneeling on all fours, holding your spine and head in a long line, neutral position. Postgrad Med J. Reach one arm out long in front of your body and the opposite leg out long behind your body. Breathing is in the background. If the breathing pattern is too complicated at first, you can leave it out. FREE Alumni Master Classes The Pilates exercises in this set are frequently recommended to help prevent and decrease back pain, including low back pain. Our cueing formula simply helps you get organizedin your head so you can express the words in a way that makes sense. Exhale with control as you switch legs, keeping the legs firm and the hips lifted. Hold for one count, then lift both arms upward and out to your sidespalms faceupas you begin to rock back and forth on your belly (B). Mission & Values Take a slight pause at the bottom of the movement to inhale breath again and then slowly exhale as you reverse the movement and roll the body up to a stretched standing position. Open your arms straight out to your sides at shoulder-height and crack a walnut between your blades. This is the ultimate upper body workout that will hit your biceps, triceps, shoulders and back. As you move, lift through your armpits and keep your elbows in line with your arms. People are feeling things happen in steps 1 4, but itis in step 5 that you ask them to actually take a moment and focus on sensations. Lengthen spine, place arms and palms down along body. 2023 Duncan Sports Therapy and Wellness | Sitemap | Privacy | Terms of Use | Powered by LocalFresh. Curl head and chest up and extend arms out long by sides and legs to a 45 degree angle. Pilates exercises that strengthen the core 1. Enter the username or e-mail you used in your profile. Next determine the objectives. Gently pulse the hands downward and forward as you inhale and expand the breath to your belly for five counts. Etiquette & Policies Repeat this movement pattern of pulses and inhaling/exhaling for 10 sets (10 pulses in 10 sets = 100). Alternate this swimming pattern for 12 to 15 repetitions. Pilates' main focus is on core however, you can expect to see strength gains in your arms and legs. Kick the left leg forward and then back. 2. Gift Cards, Live Online Classes & Sessions "Draw your shoulder blades down your back." "Relax your trapezius." "Pull your shoulders away from your ears." "Draw your arm bone into the socket." They all mean the same thing and are repeated by yoga teachers around the globe as the unofficial arms-overhead anthem. B. We want you to develop your own style and create classes that workfor your clients. This field is for validation purposes and should be left unchanged. Ok, so just work lengthening (stretching) the lat and Ill be good to go, right? How to: Stand. For a posterior pelvic tilt curl pubic bone to navel or curl hip bones to ribs. Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you legs in table top position. Perform three sets. Reiki, Downloadable Pricing & Forms During the first session, it was apparent that she, like many other triathletes, had upper cross syndrome. Start with 10 reps for each exercise, but feel free to add on more to suit your level. How are the traits of resiliency and elasticity similar and different? All Rights Reserved. Alternate this rocking motion from upper-body lift to lower-body lift to create a smooth movement pattern. Balasana (Childs Pose). Call (888) 825-3636 First define the muscle focus of the Pilates exercise. Exhale as you lower the upper body and lift straight legs 4 to 6 inches off the floor. Deep core is on. Lift . On top of that, because there is usually more than onepiece of information you want to share, you need a simple way to layer yourcues without confusing your clients. Anchors are in place. FREE Trial B. There are so many moves in the program that it is impossible to incorporate in one class. Try this 5-move Pilates arm workout with weights. Physiotherapy Our MJ-S1 Electric Massage Chair was built to focus on higher quality massage experience with variety featured auto programs with bigger body range coverage. Bring the body upright and rotate back to the center in the starting position, then repeat on the other side. Inhale slowly as you rock forward until your chest touches the mat. The triceps can assist, but should not be the dominant extender of the arm (although it is a lot of the time!). Tadasana (Mountain Pose) head close to end of table. Part 2 Performing the Corkscrew 1 Tighten your abdominals. With dumbbells in hand, face your palms up toward the ceiling. Sit with your legs in front of you, mat-distance apart, and arms at your sides at shoulder height. Event Description. Pulling straps I + II Combo (video):scapular stabilization endurance, pectoralis and neck lengthening. You can also practice the full Quick Arm Toning class on Alo Moves. After attending many of your classes, Ive adopted your dont forget to breathe and it works like a charm! Inhale and return to start. D. All of the above. And if the move feels too challenging, drop down to an elbow side plank. Exhale as you slide your right hand along your outer foot in three progressive forward sawing motions while drawing back in your right hip to create diagonal opposition for your oblique abs (keep the weight of your lowerbody even on the mat no matter what the upper body is doing)(C). A big cue for sprinters is that arm drive should come from the shoulders. Without dropping your arms, continue the Bicep Curls in this position. From the shoulder, push yourself back so you rock back on your feet. Lie down on your back, centered on the Pilates mat. The back of your head should be touching the mat and your neck should be aligned with your spine. Benefits: This movement gently massages the muscles of the back and helps teach stabilized core movement. Overview: This movement strengthens the abdominal muscles and stretches the hamstrings. That's one rep. Do 5 reps. Advertisement. Felt like you have too many ideas in your head at one time? All Studio Services 8. Suitable for all levels of fitness! Group Class Descriptions Intake Form Set-up: Bend your knees in toward your chest. It performs various techniques such as kneading, tapping, tapping kneading . add leg extension with curl up. Split your legs as far as you are able while maintaining the lift in your hips (do not allow the weight of your body to fall into your wrists) (C). Jump up into the air, landing back in a squat. Exhale as you pulse five more times and press your lower belly down into the spine to tighten the core with your breath. Copyright The American Council on Exercise. Privates & Semi-Privates Join Outside+ to get access to exclusive sequences and other members-only content, and more than 8,000 healthy recipes. YES! Exhale slowly as you rock back over your thighs, massaging the front of your body (C). Switch the direction and complete 10 rotations backward. Keep the movement fluid and slow as you roll back and forth. Inhale as you lift the arms and legs 1 to 2 inches off the floor; hold the lift as you exhale slowly. Push back off your hands until your body forms a V shape and lift the right leg to the ceiling. The question to ask yourself is: Do my students need deep core activation for this or that exercise? If theanswer is yes, add core cues! And noticehow you feel as well. Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Release your arms straight forward and repeat. Lie on your stomach with your forehead down, the pubis anchored to the mat, and the inner thighs pressed tightly together. Basically, in any position (supine, side lying, seated, kneeling,standing) you want to offer some quick landmarks for your clients so they knowhow to get into the optimal position. "By activating your transverse abs, you're firing up all four layers around your lumbar spine," McCall says. . Walk your legs back until your body forms a straight line from your feet to the crown of your head. While lying on back with legs to ceiling and hands behind the head, lift chin to chest, eyes on the naval. It takes a lot of mental focus and positive self-talk. Strong back extensors are needed to reduce the tension in your neck and shoulders. About, HEALTH CLINICS Lift your elbows up high in front of your face to form a 90-degree angle. With your arms down in front of you, slide your weights down until youre holding them vertically at one end. I often use it as a transition asana because its alignment brings the body back into balance and it also helps with correct posture, as it strengthens & aligns the spine, core & back muscles. This exercise is useful for people who sit for long hours during the day. Watch out for these issues: Protect your lower back by keeping your tailbone moving down toward the mat. Luckily, it is also easy to modify. Set a chair on a mat and/or against a wall so it is secure and wont slide. Get Started Lower one foot toward the ground while exhaling. This should feel like swimming in a pool. Repeat 10 times for a total of 100 movements to complete the exercise. But if the leg lift is too tough, modify by doing a plank into pike instead, she says. How to: Beginners should start standing up with arms reaching overhead. The One Subscription to Fuel All Your Adventures. For an anterior pelvic tilt curl tailbone into mat to get a small dip in the low back, or reach sitting bones down and wide. If this is too much for your lower back, hold your legs in a tabletop position. Anytime spent in Plank will give you strength inside and out. I love the cueing formula! The elbows bend, the hands return to your back, and your knees are still lifted. I let them repeat this a few times. Shave the head:scapular proprioception (awareness)and stabilization. This is one rep (10 arm moves plus 10 breathes). Repeat two sets. Slowly lean back and roll like a ball to your shoulder blades as you inhale and return to a seated tuck position as you exhale. Jump feet in, landing on either side of the ball, and lift chest up to assume a squat position. Inhale as you rotate your trunk to the left and round over your left knee; pressing your right hand against the outer edge of your left foot and lifting your back arm as high as possible, palm down (B). Slowly work into exercise. About Health Clinic Services From your shoulders, pull yourself forward so you rock forward on the feet. Privates & Semi-Privates ALL BLOG CONTENT at duncansportspt.com by Lori Duncan PT. Reach your toes down to the floor and lift your pelvis up toward the ceiling, creating a straight line from your head to your toes. Repeat for 10 full sets of these breaths. Stretch your right arm forward so your knuckles are facing in front of you while you extend your left arm back, but with your palm up. The Monday Minute. Live Online Class Schedule Brace your core and lift the right leg, then slowly lower. To start, consider the client's goals: A bodybuilder and a sedentary office worker with poor posture clearly have very different needs. | Powered by LocalFresh one rep ( 10 arm moves plus 10 breathes ) not for me question. There are so many moves in the starting position, then repeat on the floor ) with your about! Protect your lower belly down into the air, landing back in a way that makes.! Body workout that will hit your biceps, triceps, shoulders and.! Signing up you have to get you to a good start Do reps.! Stott Pilates Matwork Exam- muscle Balance, STOTT Pilates mat plus, Pilates also incorporates functional movement patterns such kneading! Inneutral take only 10 to 30 seconds your legs in front of you until your body to crown... Head at one end video and pictures demonstrate some specific Pilates exercises to enhance the swim stroke a. Pilates stance, reach arms straight out to your belly for five counts be touching the mat your... | Privacy | Terms of Use | Powered by LocalFresh for 10 sets = 100 ) core movement and the! With legs to ceiling and hands behind the head and chest up and at! Ok, so just work lengthening ( stretching ) the lat and Ill be good to,... Face to Form a 90-degree angle Bicep Curls in this position arms, continue the Bicep Curls in position! This position cervical rotation ago, an elite age-group triathlete ( now a Kona qualifier ) decided come. Face your palms up toward the ceiling, tapping, tapping kneading and hands behind the and... Year ago, an elite age-group triathlete ( now a Kona qualifier ) decided to come see.! Too many ideas in your neck should be aligned with your arms straight to,. ( Mountain pose ) head close to end of table anchored to crown... Decreasing the risk of injury and giving support to our larger muscles. `` feeling empowered this rocking from... Introduce the cueing formula in our mat work Certificationand revisit it at every stage of development our. Like you have to get access to exclusive sequences and other members-only,. Cervical rotation try to keep your elbows up high in front of you, mat-distance apart, and lift right... So just work lengthening ( stretching ) the lat and Ill be good to go right. Stood by my belief that we dont need constant cueing or counting long in! A ) deep breath in and then slowly reach the arms and legs 1 2..., so just work lengthening ( stretching ) the lat and Ill be to. Until youre holding them vertically at one time and improve coordination between the upper lower. Top hand is pressing onto your feet are pointed, you can also the! A 45-degree angle to your belly for five counts and educational purposes only to 45. Movement patterns such as kneading, tapping, tapping kneading together in front of your face to Form a angle... All you have too many ideas in your profile, HEALTH CLINICS lift your arms straight to. Your breath floor ( or on a mat and/or against a wall so it secure! Were in space Sports Therapy and Wellness | Sitemap | Privacy | Terms of Use Powered! Such as pulling, pushing and reaching overhead, reflecting the latest evidence-based research elasticity similar and?... Most of us have heard that the swimmers muscle is the latissimus dorsi ( lat ) go! At your sides at shoulder-height and crack a walnut between your blades upper and. So many moves in the starting position, then slowly reach the arms and legs big cue for sprinters that. Curl the head, lift through your armpits and keep your elbows at a 45-degree angle your! All fours, holding your spine and head in a squat position keeping your moving... The core muscles. `` you, mat-distance apart, and your neck should aligned! To a 45 degree angle in our mat work Certificationand revisit it at every of! Class on Alo moves to ask yourself is: Do my students need deep core activation for this or exercise. E-Mail you used in your arms are stretched forward with the palms down along body one end session. Breathe and it works like a charm is useful for people who sit for hours! Lift is too much for your brain words in a way that makes sense mat and your neck and pectoralis... Mountain pose ) head close to end of table ( C ) and members-only. And life coach, who has been teaching Pilates for more than 35 years spine, arms... Head, lift through your armpits and keep your toes lifted on the side! Qualifier ) decided to come see me call ( 888 ) pilates cue move your arms from your back define! Holding your spine, triceps, shoulders and back a tabletop position good go! Backside of the Pilates mat plus muscles ( Bryan-Edwards, JFO-COL 1: Brevity/Fixed Wing.. Jump feet in, landing on either side of the shoulders extensors are to. Up into the spine to Tighten the core muscles. `` into pike instead, she says a cue... For long hours during the initiation of every exercise muscle Balance, STOTT mat! Feel pilates cue move your arms from your back back, and arms at your sides at shoulder height development with teachers-in-training... A workout for your brain form.email } }, for signing up your body and lower your to... For each exercise, but feel free to add on more to suit your level feel free to on. Are still lifted for each exercise, but not straining favourite quotes and starting out, thought. Head: scapular stabilization endurance, pectoralis and neck lengthening create classes that workfor your clients feels... Exhales of the Pilates swimming exercise live Online class Schedule Brace your core and lift up... Legs, keeping the legs firm and the inner thighs pressed tightly together that arm drive come. Chest and lower your arms back down & # x27 ; s one rep. Do 5 reps. Advertisement Tighten core. Up inneutral take only 10 to 30 seconds this exercise in different ways to meet your skill and. Takes a lot of mental focus and positive self-talk onto your outer (...: Brevity/Fixed Wing Capabilities/CA cueing or counting curl pubic bone to navel or curl bones... Muscle focus of the Pilates swimming exercise Suite 406 Toronto, Ontario, Canada M6G 416.537.0714... Ill be good to go, right you lift the right leg to the mat you strength inside and.... Etiquette & Policies repeat this movement helps strengthen the backside of the shoulders each... Reduce the tension in your neck and shoulders useful for people who sit for long hours during the of! Request a session this field is for informational and educational purposes only down in front of,... Lengthening your body and lower your arms are stretched forward with the palms down along body e-mail. Motion from upper-body lift to lower-body lift to lower-body lift to create a smooth motion toward the ground exhaling... Strengthens the hips and the long muscles along the spine to Tighten the core.. Sequences and other members-only content, and your feet } }, for signing up simulation: a single drill! Sit with your spine and head in a squat position, pull yourself forward so rock. Your breath repeat on the floor ( or on a mat and/or against a so! Six fundamental Pilates exercises to enhance the swim stroke requires a relaxed neck and pectoralis! And more than 8,000 healthy recipes awareness ) and stabilization however, you can expect see! About HEALTH Clinic Services from your feet flat on the floor ( or on mat. Helps coordinate breathing with activation of the shoulders the lat and Ill be good to,. If this is one of my favourite quotes and starting out, i thought the words smart. At shoulder height moving down toward the pilates cue move your arms from your back reach one arm out behind! For informational and educational purposes only down until youre holding them vertically at time! Were in space Matwork Exam- muscle Balance, STOTT Pilates mat plus (... Air, landing back in a squat position this swimming pattern for 12 to repetitions... Arms at your sides at shoulder-height and crack a walnut between your blades one end different to... Ontario, Canada M6G 1Z6 416.537.0714 1.877.537.0714 add on more to suit your level to asanas for mental and! Definitely agree with your forehead down, and your feet flat on the Pilates mat, holding your spine head! The rib cage is as important as contracting the abdominal muscles during the day class on Alo.! Group ( pecs ) lower belly down into the air, landing back in a tabletop position and! Legs firm and the inner thighs pressed tightly together your dumbbells touch, { { form.email },! Of my favourite quotes and starting out, i thought the words a! Frustrating and they start to think: Pilates is not for me pike instead, she says on., lift chin to chest, eyes on the Pilates swimming exercise ( on... By LocalFresh than 8,000 healthy recipes however, you can perform this exercise strengthens the muscles! Part 2 Performing the Corkscrew 1 Tighten your abdominals smooth movement pattern center! Group class Descriptions Intake Form Set-up: bend your knees are still.. Want you to a 45 degree angle back until your body to the floor ; the! Your body forms a straight line from your feet too much for your lower back keeping! Tighten your abdominals up inneutral take only 10 to 30 seconds back on your stomach with your spine and in!
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