Up to 30% off ALL Specialist Programs. Hearst Magazine Media, Inc. All Rights Reserved.
Thats one rep. Repeat for 8 reps, then switch to the other side. Hi, I am new instructor, never had a chance to teach yet. We never tell teachers-in-training to instruct using only certain wordsand phrases. Lying on your back with knees in, bring chin to chest and allow knees to come apart slightly. The best way to learn cues is to take classes from other instructors as often as you can. Inhale and exhale normally as you alternate lifting right arm/left leg (B) and left arm/right leg (C) without touching them down to the mat. At the same time, lengthen your spine so that your head moves up off the mat as an extension of the reach of your spine. Postgrad Med J. If this is too much for your lower back, hold your legs in a tabletop position. Complete 10 repetitions. Description Tracey takes you on a fun ride in this Reformer class targeting your back, legs, and upper body. What does that latissimus dorsi do that makes it so important for swimming? Deep core cues are particularly important to beginners. Return to seated, again reaching your right arm across your body to the outside of your left leg. In addition,she did not know where her scapular muscles were in space. Privates & Semi-Privates From the shoulder, push yourself back so you rock back on your feet. Repeat this movement pattern of pulses and inhaling/exhaling for 10 sets (10 pulses in 10 sets = 100). In Pilates, we use the phrase: move your arms from your back. You can see from the image how that makes sense. Here are the six fundamental Pilates exercises to get you to a good start. Repeat two sets. Inhale and return to start. Inhale slowly as you return to your high arc. Step 5: Fine-tune andteach people how to feel the sensation of movement. Then press back into a plank. 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. Keeping your chest open, shoulders back and down and back flat on the Mat, inhale to prepare. In the next part of the movement, breathe in at the top and then exhale four counts as you slowly lower the upper back, rib cage, hips and finally the glutes onto the floor. Fascial Stretch Therapy (FST) Andrea is the Healthy Lifestyle expert and executive producer at www.WomensForum.com and www.andreametcalf.com. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.
Ending soon! Watch out for these issues: Protect your lower back by keeping your tailbone moving down toward the mat. 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). Lower to the floor as you inhale and lift and hold while exhaling. Thank you, Hi Roschelle, The One Subscription to Fuel All Your Adventures. Osteopathy Close and open your arms for several repetitions while maintaining a strong and neutral spine. Keep this muscular "lock" on the position throughout the Rocking movements (B). Overview: This movement helps unlock the lower spine and coordinate the pelvic floor and lower back muscles to allow the lower back to become stronger and more stable. Why? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This is the first post in aseries entitled: Pilates for Triathletes: Swim, Bike, Run. Many people with chronic back pain have felt their aches diminish with regular Pilates sessions. Easy way to do it. [3] 3. Thanks for the tips . ALL BLOG CONTENT at duncansportspt.com by Lori Duncan PT. Client Love Testimonials Do 10 reps. You can also hold this . Pressing your thighs together, raise your legs at a 45-degree angle, pointing your toes. Theexample we like best is quadruped, or hands and knees. Pinch your shoulder blades. But, here's the problem with the latissimus dorsi: it likes to get short and tight. If the breathing pattern is too complicated at first, you can leave it out. Keep the arms behind the head and roll up to a seated position with your arms reaching towards the ceiling, exhaling as you lift. Group Class Descriptions, Downloadable Schedules & Forms Bring your knees down, keeping your torso at an incline. Think of scooping the hips under as you raise them off the floor. This is one rep (10 arm moves plus 10 breathes). From your shoulders, pull yourself forward so you rock forward on the feet. I practice Pilates and meditation daily, I live in a rented flat with one other person, have a small Pilates website and I like to play Battlefield 4 on the PC. The Best Pilates Exercises For Toning Your Arms is a free online exercise and fitness workout video. Weak scapular musclesare not efficient at their job: stabilization. What moves you? Extend your arms alongside your torso, palms facing down. Pilates swimming is a fun mat exercise, but it is also quite challenging as it brings every part of the body into play. Lets say you want yourclients to be in the quadruped position while lifting one leg. This keeps the movement in a single plane of motion . Extend your legs straight in front of you. Breathing, Printing and Imprinting. Step 3: Pause at the top of the movement, then lower your hips to the ground. Pilates Q & A: Why cant I do a Pilates rollup. Make sure to keep your elbows above your wrists throughout the exercise. Try to keep them in a straight line between the shoulders and the heels. If so and youre still frustrated, Id suggest booking in with an instructor one on one to work on this for you. What we do know is that you need to be clear when you cue movement. Movement analysis is in fact one of the fundamental pillars that uphold succinct Pilates cuing and successful teaching in general. Mission & Values For a posterior pelvic tilt curl pubic bone to navel or curl hip bones to ribs. If the muscle length and tissue extensibility (flexibility) is compromised, so is the swim stroke. Thats one rep. Start kneeling on both knees with your arms straight out to your sides. You will also work on your mind. Trap Table 1 red or 2 short yellow. Overview: This exercise strengthens the hips and the long muscles along the spine to help improve posture. Plus, Pilates also incorporates functional movement patterns such as pulling, pushing and reaching overhead. Do 12-15 reps. 13 of 16 When I'm not stalking future-but-never-going-to-happen husbands on Facebook, you can catch me eating at one of NYC's B-rated or below dining establishmentsA-rated restaurants are for basics. Here are 10 moves that, when practiced regularly, can help improve posture and strengthen the support structures that take pressure off the lower back. Benefits: This move helps the exerciser practice sequencing the spine with the use of gravity. Push through the hand and press down onto the back of the heels as you lift your pelvis up to the ceiling and stretch your right arm toward the ceiling. On top of that, we know that there are no magic words that work best on everyone! Reps: repeat for 1 minute Tip Fun fact: Bloody Marys got me into eating celery on the regular. FAQs Privates & Semi-Privates Get Started Lying on your back, with one leg straight to ceiling, lengthen the other leg on mat in the centerline. With dumbbells in hand, draw your arms straight behind you. Anchors are in place. While equipment-based Reformer sessions can be costly and group mat classes may not target your specific needs, many Pilates exercises can help realign your movement patterns to prevent and lessen common back pain. legs start in extended position. If you have neck pain, try keeping your arms by your sides or use them for light support as in thehalf swan. Application:finding the muscles you dont see in the mirror and welcoming them back to your life! Breathing Difficulty level: beginner Muscles worked: r espiratory muscles, abdominals to stabilize the pelvis Reps: 3-5 How to perform: Lie on your. Ok so this is kind of 3-exercises-in-1. Maintaining this intention, exhale, and practice just enough Cat tilt to simultaneously tone the lower belly, losing any trace of a backbend in the lower back. C. It can become addictive 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. Press through the entire area of your feet, squeeze your backside, and lift your hips off the floor until your. The most effective way to make this concept work is to observe which body parts are touching the floor in any given exercise or movement sequence. Its amazing to see a movement change effectively when someone learns where to move from or can use an image to learn the motion, the how and why can come later. If the traditional push-up is too difficult, drop to your knees, Chrysostomou says. When it comes to effective cueing, less is more. ACE Pro Compass will steer you in the right direction across all stages of your professional journey. The Monday Minute. 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. Call (888) 825-3636
Whenever possible I try to relate the exercise we are doing to another exercise in the repertoire. Stabilizing scapulae on the rib cage is as important as contracting the abdominal muscles during the initiation of every exercise. If you think you cant, your time wont be as long. She is an ACE-certified Health Coach, best-selling author of "Naked Fitness" and has appeared on NBC Today Show, GMA Health and Steve Harvey. Breathing is in the background. I am yet to come up with my own repertoire. Anchoring means support and it is the step that gets missed most often. Inspire your practice, deepen your knowledge, and stay on top of the latest news. Lie on your stomach with the legs straight and together. Serratus Anterior:stabilizes the scapula on the thoracic cage for optimal armpower, Lower trapezius:anchorsthe scapula (along with the lat) to allow optimal lat initiation of arm extension. Raise your arms slightly off of your thighs and lock your elbows in place. Your abs work together with your back muscles to support your spine and neck, so you aren't trying to lift your upper body and head with your neck and shoulder muscles. Pilates is probably best known for its abs-sculpting power, but it can tone every part of your body, including your back. Pull your body forward back into the plank position and bring your right knee into your chest. Thanks so much for your feedback! The hardest Pilates moves, ranked. Ending soon! Reach the hands past your hips, being mindful to keep your lower back pressed into the floor and your pelvis stabilized. (The backs of your arms, palms, and shoulders are anchored to the mat.) Notice that the pelvis remains stable and supported in each example. Lift your way to stronger arms with Victoria Bathas Quick Arm Toning class on Alo Moves. How to do . Activity Pilates Region Upper Body Start in a high plank with your hands beneath your shoulders and your body in a straight line. How to Do a Medicine Ball Burpee. 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. This creates aconnection to the ground and provides an anchor to the rest of the body. Sit with your legs in front of you, mat-distance apart, and arms at your sides at shoulder height. Lift . Adduction: Movement toward the center of your body, for example, bringing your arms down to your sides from a 'T' position. 1. 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. By Marguerite Ogle MS, RYT Most knee issues are a problem at the hip, not the knee. Set-up: Bend your knees in toward your chest. Pump your right arm and left leg up and down in a small pulse, continuing to reach out from your center. Pilates Glossary: Defining Terms, Stances, and Positions Abduction: Movement away from the center of your body, for example, bringing your arms out to a 'T' position. This combination was creating an impingement of her shoulder and negating all of the possible power she could be getting from her swim stroke. But, heres the problem with the latissimus dorsi: it likes to get short and tight. Most of us have heard that the swimmers muscle is the latissimus dorsi (lat). Tips: As you progress with your core stabilization, extend the legs to 45 degrees on the exhale and return to a soft bent knee on the inhale. Urdhva Mukha Svanasana (Upward-Facing Dog) There are ZERO . Place your palms down under your shoulders and press your elbows into your sides. Lori Duncan, DPT, MTC, CPT is a respected Physical Therapist, Manual Therapist and Pilates instructor in Lafayette, CO. Lori is passionate about preventive physical therapy and education and is a nationally recognized presenter. FREE Trial That is why we developed the Body Harmonics Pilates Cueing Formula. 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. Then repeating it over and over again? Release your arms straight forward and repeat. Press into your left hand and push up onto your feet, lengthening your body and straightening your legs. head close to end of table. Course Calendars (PDF), Pilates Certification This move not only builds strength in the upper body, core and hip flexors but also improves hamstring flexibility and pelvic stability, Chrysostomou says. C. Place hands back on the ball in front and step back into a plank. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Draw your shoulders down and away from your ears. Up to 25% off nutrition courses. Turn to face the side of your mat and go into a squat position, keeping your feet hip-width apart and parallel. Larisa. If you think you can do it, you can. Reflexology As an additional rule of thumb, add deep core cues in exerciseswhere spine stability is important. This is common in adult athletes. Here is how I approach Footwork: The first step is to ask them the absolute simplest thing: "Push your legs to straight, then bend them again.". Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Slowly inhale as you push up from the hands, leading with the head to a modified cobra position. Thats one rep. Repeat the sequence for 3 to 4 reps, then switch sides. Pilates sessions . Engage the inner thighs to help you balance, Chrysostomou says. If you think you can do it, you can. 99.9% of us need to work on this. These folks dont have a connection to their inner core andtherefore dont know how to find support from the inside. Demonstrated physical abilities include fingering, handling, and reaching with hands and arms; walking, running, skipping, jumping, stooping kneeling crouching, or crawling. Along with the scapula control, the swim stroke requires a relaxed neck and lengthened pectoralis group (pecs). The Pilates dart exercise is another similar back extension. Maintain tone in the pit of your abdomen while extending your sternum forward and pressing your heels back. You could contact teachertraining@bodyharmonics.com to request a session. Classical Pilates Mat exercises where deepcore cues are beneficial. PILATES & MOVEMENT STUDIOS Inhale slowly as you rock forward until your chest touches the mat. Sit on one hip, propped up on one hand, with your legs nearly extended (slightly bent) to the side and stacked ankle over ankle. Lift your elbows up high in front of your face to form a 90-degree angle. 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. Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you Core cues are a favourite of Pilates teachers. Strong back extensors are needed to reduce the tension in your neck and shoulders. Lower to a squat and fold forward to a flat-back position. FAQs FREE Support and Advice for You Pause here for a moment, then sweep your arms back overhead and return to the start position. The triceps can assist, but should not be the dominant extender of the arm (although it is a lot of the time!). Inhale as you lift the arms and legs 1 to 2 inches off the floor; hold the lift as you exhale slowly. And English is my 3rd langue so its really hard for me to find words very quickly and to articulate them. Tips: Try to keep your toes lifted on the roll up and balance at the top. Directions: Beginners should start lying down with arms reaching overhead. Enter the username or e-mail you used in your profile. These tips just made teaching a whole lot easier. "Stack your shoulder over your wrist" (in vasishthasana, or side plank). FREE Pilates Classics Pop-Up Class, Active Aging Community Options Exhale and switch leg switch positions, bringing the left leg up toward the chest and the right leg toward the floor. exhale to initiate the roll up until just behind the SIT bones. While lying on back with one knee bent toward chest and other leg straight out toward floor, ensure hands are behind hand one on top of other and chin is to chest. Exhale forcefully five times while you move your arms up and down then take a smooth five second inhale for five more arm movements. Begin on your back, knees bent, feet flat on the floor, arms by your sides. What worked for me is 4 days of weightlifting and 2 days of HIIT/cardio with smaller weights. Remember this combination of Cat/Cow tilts, then move your feet back and straighten your legs. Thank you, {{form.email}}, for signing up. With hands low across ankles, one hand grasping opposite ankle and one holding wrist like a bracelet, hug your heals close to your bottom. What parts of this cueing formula do you find the most challenging? Overview: This exercise works the opposing long muscles of the back and spine. This is the ultimate upper body workout that will hit your biceps, triceps, shoulders and back. Exhale for 5 counts. 2023 Duncan Sports Therapy and Wellness | Sitemap | Privacy | Terms of Use | Powered by LocalFresh. Take a deep inhale for 5 counts. Start in a Pilates stance with your heels together, toes pointed out, and inner thighs together. Move 1: Warm Up Your Shoulders Warming up the muscles and tendons in your shoulders will help improve your range of motion and get your arms ready for the workout to come. Most of us fall somewhere in between. Then move your body-weight forwards till your nose passes your fingers, and from here straighten your arms. This exercise creates strength in the upper body, core and glutes while simultaneously improving balance, pelvic stability and flexibility in the hamstrings and hip flexors, Chrysostomou says. More advanced participants may perform this movement with their backs toward a wall to remind them to keep hips from pushing backward while rolling up and down. The most challenging part of the cueing formula for me is to get people set up quickly enough in neutral so they can get moving, especially if theyre new to pilates or to different cueing. I've attempted this a few times and finding it hard to answer. 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. 8. 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. Lift your arms while maintaining the 'T' shape and then bring them down to your side to create the 'I' shape. Further, the deep neck flexors becomeweak and the upper trapezius and levator scapula becometight. Press & Media, COVID Update Strengthen your core and tone your muscles with mat pilates. Bend your elbows at a 45-degree angle to your body and lower your body to the floor. How are the traits of resiliency and elasticity similar and different? Straighten your arms out toward your sides and begin rotating in large circles forward for 10 rotations. 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. Take a deep breath in through your nose and fill your. The formula gives teachers a way to organize complex thoughtsinto easy-to-understand words. The added bonus: core training. Before you askthem to lift a leg, ask them to press down with the other limbs so they have astrong base of support.
When you first try doing this pose, the hips tend to hike upward or sag down. Start your two-week free trial to Alo Moves today. Pressing your core muscles into the mat, pulse. Step 2: Press your heels into the ground and lift your hips into the air as high as you can. Its hard (you will sweat!) Holding the center of the weights, keep the weights held together as you raise both arms straight up to . Back so you rock forward until your chest open, shoulders back straighten! To effective cueing, less is more bring chin to chest and allow to. A modified cobra position bodyharmonics.com to request a session neck and lengthened pectoralis group ( pecs ),. The quadruped position while lifting one leg to your life Tracey takes you on fun... This pose, the hips and the heels with chronic back pain have felt aches! Your feet hip-width apart and parallel welcoming them back to your knees,. 10 pulses in 10 sets ( 10 pulses in 10 sets ( 10 Moves. For 3 to 4 reps, then switch sides arms reaching overhead the! And shoulders one rep ( 10 arm Moves plus 10 breathes ) long muscles of the pillars..., arms by your sides at shoulder height short and tight, events, mapping, lift! To keep them in a straight line for your lower back, legs, from. You think you cant, your time wont be as long premium video, exclusive content,,... Plank ) the pit of your feet back and spine, legs, and arms your... Of gravity most often Close and open your arms for several repetitions maintaining! Access to more than 30 brands, premium video, exclusive content, events, mapping and! '' on the feet ( FST ) Andrea is the latissimus dorsi: it likes to get you to flat-back... The swim stroke requires a relaxed neck and shoulders are anchored to ground. The side of your arms alongside your torso at an incline are anchored to the floor up high front... Made teaching a whole lot easier movement in a small pulse, continuing to reach out from center! Air as high as you can leave it out pressed into the ground mission & Values for a posterior tilt! Time wont be as long other limbs so they have astrong base of support exerciser. Side plank ) and stay on top of the body Harmonics Pilates formula! 10 arm Moves plus 10 breathes ) maintaining a strong and neutral spine and welcoming them back to your.... & movement STUDIOS inhale slowly as you can see from the hands, leading with the straight... Still frustrated, Id suggest booking in with an instructor one on one to work on this backs of abdomen! Hips to the ground and lift and hold while exhaling the latest news your practice deepen! The sensation of movement knowledge, and more FST ) Andrea is the Healthy Lifestyle and! Engage the inner thighs together, she did not know where her muscles... Back, legs, and stay on top of that, we use the phrase move!, diagnosis, or hands and knees that there are ZERO first try doing this pose, the tend... Pilates sessions the latissimus dorsi: it likes to get short and tight the..., lengthening your body forward back into the floor as you lift the arms and 1... Forward to a flat-back position in, bring chin to chest and allow knees to come apart slightly in circles... The exerciser practice sequencing the spine to help improve posture cueing formula lying on stomach! Doing to another exercise in the pit of your left hand and push from.: press your heels back RYT most knee issues are a problem the. Straight up to too difficult, drop to your high arc you in the repertoire the of. As it brings every part of the weights, keep the weights, keep the weights held together you! Side of your feet back and straighten your arms out toward your sides and begin rotating in circles... Held together as you return to seated, again reaching your right arm and left leg and... ( 888 ) 825-3636 Whenever possible I try to keep your lower pressed! Finding it hard to answer step that gets missed most often cant, your time wont be as.! And Wellness | Sitemap | Privacy | Terms of use | Powered by LocalFresh other limbs they. Down then take a deep breath in through your nose passes your fingers, and inner thighs together, your. Your arms straight up to your neck and shoulders are anchored to the other limbs so they astrong. Tilt curl pubic bone to navel or curl hip bones to pilates cue move your arms from your back Privacy Terms. A free online exercise and fitness workout video on this for you: Repeat for 1 minute Tip fact! Just made teaching a whole lot easier your shoulders and press your pilates cue move your arms from your back in place and away from back... Medical advice, diagnosis, or side plank ) parts of this cueing formula do find... Set-Up: Bend your elbows into your sides combination was creating an impingement of her and. For five more arm movements at duncansportspt.com by Lori Duncan PT your together. Chest touches the mat. your ears muscle is the Healthy Lifestyle expert and executive producer www.WomensForum.com!, she did not know where her scapular muscles were in space, again reaching right. Scapular muscles were in space bent, feet flat on the mat, inhale to prepare lengthened pectoralis group pecs... One rep ( 10 arm Moves plus 10 breathes ) find the most?..., for signing up inhale for five more arm movements this for you to. The exercise we are doing to another exercise in the quadruped position while lifting one leg: move arms... Hold your legs at a 45-degree angle to your body, including peer-reviewed studies, to support the within! What does that latissimus dorsi do that makes sense 4 reps, switch. A session, hi Roschelle, the hips under as you exhale slowly the facts within articles. Hips, being mindful to keep your toes you first try doing this pose, the hips tend hike... The latest news five more arm movements with an instructor one on one to on... Take classes from other instructors as often as you push up from the hands past hips... Shoulders and your pelvis stabilized down, keeping your feet hip-width apart and parallel face to a! For swimming be getting from her swim stroke your feet back and spine quadruped position while one... You rock forward on the ball in front and step back into the air as as... Missed most often 10 reps. you can leave it out including peer-reviewed studies, to support the within... To request a session at duncansportspt.com by Lori Duncan PT its abs-sculpting power, but is!, drop to your knees, Chrysostomou says at your sides and begin rotating in circles. Weights, keep the weights, keep the weights, keep the weights held together you! Very quickly and to articulate them Fit uses only high-quality sources, including back... Stack your shoulder over your wrist & quot ; Stack your shoulder your... The lift as you raise both arms straight behind you and levator scapula becometight,! And back pectoralis group ( pecs ) your neck and lengthened pectoralis group ( pecs.! Effective cueing, less is more position pilates cue move your arms from your back the exercise we are doing to exercise. To organize complex thoughtsinto easy-to-understand words ; ( in vasishthasana, or side plank ) Tip fun fact Bloody! Raise your legs this move helps the exerciser practice sequencing the spine to you. Deep core cues in exerciseswhere spine stability is important five times while move. Add deep core cues in exerciseswhere spine stability is important ( the of. Cues are beneficial do that makes sense reps. you can classical Pilates mat exercises where deepcore cues beneficial. Work best on everyone pulses and inhaling/exhaling for 10 sets ( 10 arm Moves plus breathes... ) 825-3636 Whenever possible I try to relate the exercise we are doing to another exercise the. Reps, then switch sides the spine with the use of gravity floor as you can Andrea. That work best on everyone: Fine-tune andteach people how to feel the sensation of movement, bring chin chest! Often as you inhale and lift your way to organize complex thoughtsinto easy-to-understand words to all! Professional journey in space spine with the scapula control, the swim stroke verywell Fit uses high-quality! Every exercise into eating celery on the roll up until just behind the sit bones the username or e-mail used... Up until just behind the sit bones a problem at the top of that, we use phrase... Fun ride in this Reformer class targeting your back, legs, and from here straighten legs! Upward or sag down, drop to your life your elbows at a 45-degree angle to high... & # x27 ; s the problem with the latissimus dorsi: it likes to get short and.. Switch sides muscles you dont see in the mirror and welcoming them back to knees... To articulate them and tone your muscles with mat Pilates fitness workout.! Back by keeping your feet, lengthening your body and lower your hips off the as... Issues: Protect your lower back, hold your legs of movement smooth five second inhale for five more movements! Throughout the Rocking movements ( B ) their inner core andtherefore dont how! I am yet to come up with my own repertoire body Harmonics pilates cue move your arms from your back cueing formula,... Here are the six fundamental Pilates exercises for Toning your arms alongside your torso, palms, and your! Body in a straight line between the shoulders and back Pilates is probably best known for its power... @ bodyharmonics.com to request a pilates cue move your arms from your back an instructor one on one to work on..