Pilates TIP: Joseph Pilates said “above all learn to breathe correctly” and we cannot breathe correctly if we have clogged noses thanks to Spring’s glorious return and all that she brings with her🌿
Lavender💜 Lemon🍋 Peppermint🌱 aka the LLP BOMB in your studio and home diffuser will not only help you and your clients breathe FREE but it will also help you and them Concentrate, Relax, & Connect fully with the Mind and Body🙏🏼 #justbreathe
#MarchMATness Day 15: The Neck Pull
We’re supporting pups and cats this month by collecting donations for @fwpetfoodpantry — bring your donations to the studio this week!
Muscle Focus: Spinal Flexors, Abdominals
History: Remember the Roll Up? This is the more advanced version as there’s no hope for momentum to get you up. Still, once you get it, you feel like Superman!•••••••••••••••••••••••••••
How-To: Lying on your back, interlace the fingers behind the head. Start to tuck the chin forward, rolling up one vertebrae at a time, and round the spine forward over the legs. Then, extend the spine up, nice and tall. Start to continue rolling down with control until you reach the bottom.
Modification: If The Neck Pull is too much (did I mention it’s really hard?), keep working on your roll up. #puremovers#marchmatness2018
A few weeks ago I lent some of my ceramics for a wonderful Pilates brunch with Align Pilates and the super talented @where.we.meet took a few lovely pics of my bowls being used! These bowls aren't currently up on my website but if you would like to purchase I have a few still available just drop me a DM. Hope everyone is staying cosey and safe, just on the way back from an amazing hen weekend before we get trapped anywhere ❄❄
I’ve been asked a few times if I’m still doing exercises laying on my back and the answer is yes! There’s a lot of conflicting advice about laying on your back throughout pregnancy, which has always been something that I’ve questioned as the reasoning behind not being allowed to lay on your back, simply does not make a lot of sense to me! .
The study done on the subject was with 29 women only and was done in late pregnancy during their sleep. They monitored the movement of the women during their sleep and found as little as 5% difference between laying on the sides and back. And ALL women had healthy babies. And apparently the research has recently been shunned anyway.... so I’m told. .
Of course I always say ‘if something doesn’t feel right for the individual then don’t do it’ BUT every pregnant woman Ive know and taught, have not had any issues lying on their backs for short periods of time at least. .
The fact that the baby could possibly press down on the vena cava, only really makes sense to me in late pregnancy when the baby is at a heavy enough weight and surely if that was the case, the mother would also feel the repercussions of this. .
Now of course I’m not a medical professional and these are only my opinions from the research Ive done, but the reason I feel so confident in saying this is because I’ve also spoken to numerous doctors throughout my pregnancy visits, who all agree! .
So to cut a long story short, yes I lay on my back when I’m working out for short periods of time and I feel great! Pregnancy already puts limits on what we can/can’t do, so why make life harder unnecessarily? As long as you Listen to your body and do what feels good and right for you. Well, that’s my opinion anyway 🤗 love to know what you think? #powerpilatesuk
🦋Комплекс посложнее-для укрепления мышечного кора.
❗️Как всегда, необходимо следить за поясницей, руки и ноги находятся точно под суставами плеча и бедра, обеспечивая равномерное распределение веса.
🖤 HEAD STAND 🖤
I’m still quite new to the head stand pose so there’s lots of room for improvement (including my hand positioning). When I first started I went straight to kicking one leg up at a time 🤔 only causing unnecessary momentum and twisting. This is a whole lot more challenging to control while upside down plus the risk in falling backwards is higher 🙅🏼♀️
If you do this to, do yourself a favour &
Try this instead:
Once you set your foundation, press firmly in to your forearms and outer wrists and engage your scapular and core (shoulders should be away from your ears). ⚠️ The majority of your weight should be on your forearms and not on your head.
From this position, slowly bring your hips (centre of gravity) over your head and bring the knees up in to your armpits (one at a time). Once you find balance start to straighten the legs.
Have your arms and head about 5 inches from a wall. Walk your feet in as close as you can so your hips come over your shoulders. From this position, slowly work on lifting your knees up in to your armpits and letting your lower back come to the wall. Press firmly in to your elbows and start to walk the legs up the wall until they are straight. As you feel ready, take your legs off of the wall and try to find your midline as you balance in headstand. You want to use your legs actively and lift them up to the ceiling as you keep engaging your core muscles.
ORIGIN THROW 🔙
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The first post of Physio Pilates Bible is of course dedicated to the one and only... ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀
Joseph Hubertus Pilates
When you hear the word ‘Pilates’ you might think of particular exercises performed on a mat or on equipment with a bunch of weird looking springs and attachments (new clients usually joke that they feel I’ve borrowed equipment from Fifty Shades of Gray 😂). ⠀ ⠀
Joseph Pilates lived a very inspiring and influential life. He was captivated by the classical Greek ideal of a man balanced in body, mind, and spirit. He began to design his own unique series of physical exercises based on this concept. He named his method CONTROLOGY (mind control over muscles) known today as Pilates.
His goal was to create exercises that help to correct muscular imbalances and improve posture, coordination, balance, strength and flexibility. But he didn’t stop there, his exercises also aim to increase breathing capacity, organ function and overall enhance mental, emotional and spiritual wellbeing.
Below are some of my favourite quotes which represent how ahead of time Joseph Pilates really was, a true mastermind. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀
“The man who uses intelligence with respect to his diet, his sleeping habits and who exercises properly, is beyond any question of doubt taking the very best preventive medicines provided so freely and abundantly by nature.” ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀
“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” ⠀ ⠀
“The Pilates Method teaches you to be in control of your body and not at its mercy. It is the complete coordination of body, mind and spirit.”
Watch this upcoming space for:
▪️Pilate Exercises (Mat and Equipment based) ⠀
▪️Alternatives (progressions/regressions) and ⠀
▪️Education, Rehabilitation ideas and modifications for a range of common injuries.