Reformer Planks

I love planks in all its forms.  This series on the reformer is fun and challenging.

 

Let me know if you try these variations. Enjoy.

 

Movement Heals

 

How are you moving today?

Pilates Movements Explained Part 2

Part 2

 

A continuation from last weeks movements explained.

Bridge

In Pilates we have two types of bridges, articulated and neutral. An articulated is emphasizes spinal flexibility. Where as in the neutral bridge the spine moves as one piece.

Table Top

In this position your knees are bent and your feet off the floor and your inner thighs are lightly engaged. This position teaches you how to effectively “train” the  abdominals  really challenging the transverse abdominus.

Pilates Movements Explained

Part 1

 

Below are two specific movements that are taught and many times mentioned in Pilates classes.

C Curve

The C-Curve describes the shape of the back after the deep abdominal scoop. This is also a great stretch for the spine.  One classic Pilates exercise that uses this shape is the Spine Stretch Forward.

 

 

 

 

 

 

Balance Position

In this position you are balancing slightly behind your tailbone. The key in maintaining this perfectly balanced position is to engage or pull in your deep abdominals.  Another classic exercise that uses this position is the Rolling like a Ball.

 

 

 

 

 

 

 

In the next few weeks I will explain a few more of these Pilates movements.

 

 

 

 

 

 

 

 

 

 

Pilates for Cyclists Part 2

 

Let’s dive right into a few Pilates equipment  exercises to implement in the cyclists cross training program.

Pilates Footwork: This is is great for proper knee and leg alignment, stretches calves and strengthens and mobilizes ankles.

Stomach Massage Flat:

 

 

 

 

 

 

 

 

 

 

 

 

Feet in Straps Circles:

Side Lying Push Away: Strengthens the outer thighs

 

 

 

 

 

 

 

 

 

 

 

 

Chest Expansion: Opens the Chest

 

 

 

 

 

 

 

 

 

 

 

 

Supine Arms: Builds Strength in the Upper Body

Long Box Pulling Straps: Strengthens back.

 

 

 

 

 

 

 

 

 

 

 

 

Articulated Bridge and  Push Away: Strengthens the Hamstrings and Low Back.

Superman: Back Strengthener

 

 

 

 

 

 

Standing Splits: Strengthens Inner and Outer Thighs

Pike and Reverse Pike: Strengthens Upper Body and Abdominals.

 

 

 

 

 

Reverse Pike/Tendo Stretch

 

 

 

 

 

 

* There are many more exercises in the Pilates  repertoire as mentioned above these are just a few.

As always don’t forget to stretch.

 

Hip Modifications in Pilates

 

Here are a few modifications that I have used on myself as well as my clients when the hips pop, for example when doing single leg circles in Pilates.

Important point, if your hip hurts then before doing any modifications see your doctor before hand , these modifications are only if the hips are pain free. 

1. Definitely make your circles smaller.
2. Sometimes changing the position of your pelvis will eliminate the popping the sound.
3. Adjust  or change your leg alignment.

Hope this helps.

Consistency

 

Stay consistent with your exercise routine and you will see improvements/changes.

And always remember to breathe.

Have an awesome week.

A Healthy Spine

 

There are two popular quotes from Joseph Pilates that many are familiar with and if you have never seen them or heard anyone say them here they are:

” You are only as young as your spinal column.”

” If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.’

When you really think about it, it makes complete sense. Our bodies/spines are designed to move with freedom not with restrictions.  The exercises in Pilates works all the movements of  the spine to keep it healthy, flexible and strong.

The spine is worked in extension ( backward bending), flexion (forward bend), lateral flexion (side bending), rotation (twisting). By working the spine in all different directions we create a proper balance and maintain proper alignment and posture.

Before I show you some of the exercises that goes along with each spinal movement, I would like to explain axial extension or lengthening.  All the movements in Pilates focus on lengthening  the spine or creating space, we do not collapse or sink into the movements. We always want to think of lengthening.

Below are a few of the exercises that goes along with the above mentioned movements.

Flexion

Chest Lift, Hundred and The Roll Up.

Pilates Hundred

 

 

 

 

 

 

 

Rotation

Side Bend Twist, Spine Twist, Criss Cross

Spine Twist

 

 

 

 

*important to note the rotation comes from the spine not the shoulders or neck*

 

 

Lateral Flexion

Mermaid, Side Bend.

Side Bend

 

 

 

 

 

 

 

Extension

Swan, Swimming, Leg Pull Up, Shoulder Bridge.

Leg Pull Up

 

 

 

 

 

 

 

Hope you enjoyed this weeks post. Feel free to share.

 

Tried and True

In Pilates one exercise builds off another. Its important to “build” from the foundation/basics. Once the foundation has been established, you gradually move on to more complex moves.

However, reviewing and reminding ourselves of these foundational principles/movements from time to time is highly beneficial, not only for students but also instructors. I often revisit these in my own practice.  Never stop learning and improving.  The method is tried and true.

 

 

 

 

A Little History

Happy September!!!

I hope you are all having a fantastic September so far.  I thought I would share an interesting interview/discussion on Memories of Mr Joe Pilates.  Enjoy!

A little extra Pilates history:

Origins of Pilates

Have a great week friends.