PILATES FOR LIFE - Taster
PILATES FOR LIFE - Taster
PILATES FOR LIFE - Taster
Pilates For life is available to buy from Penguin Paperback | eBook and is also available in the Kindle Store and the iBookstore
PILATES BASICS
To gain the most from this Pilates programme it is important to understand the key elements of the Pilates technique, which are crucial to engage while doing the exercises. The following seven exercises will help you find these elements before you start. They can be done daily not only as a warm up to the core programme, but also as an excellent way to help the Pilates technique become second nature to you.
core/centre
Your core or centre is the band of muscles which wrap around your body like a corset, helping support you and giving you good posture. It is a crucial element of Pilates because every exercise requires you to initiate all movement from your core. To find your core simply pull your belly button back towards your spine.
To find your core muscles, a good cheats exercise is to lie flat on the floor and try to push your spine onto the ground by pulling your belly button towards it. Be careful not to pull in so far that you cant breathe and your ribs stick out. The aim is to activate your abdominal muscles so your stomach goes flat, but you can still breathe normally.
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A neutral spine is the ideal position for your back during floor exercises as it places the least amount of stress on your spine. Contrary to popular belief, your spine should never be flat on the floor when lying down; there should always be a natural curve to your lower back.
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neutral spine
1 To find the correct position, lie on the floor on your back with your knees bent at a ninetydegree angle, feet in parallel and hip-width apart. 2 In this position there should be a small curve to your lower back; this means your back shouldnt be either pressed/pushed into the floor, or arched so there is a large gap between you and the floor. 3 When you are in neutral your tailbone should be dropped into the floor and there should be a small gap between your waist and the floor (ideally this should be half a flat hand).
X Too arched
X Too flat
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The pelvic floor muscles are essential to core stability as they connect to the abdominal muscles; this means your pelvic floor muscles should always be engaged when your abdominals are. If your pelvic floor loses tone, your posture will collapse and this can lead to back pain.
TIP
IF YOURE FINDING IT DIFFICULT TO LOCATE YOUR PELVIC FLOOR MUSCLES LIKE THIS, ANOTHER WAY TO FIND THEM IS TO SQUEEZE YOUR BOTTOM CHEEKS TOGETHER BUT MAKE SURE YOU KEEP YOUR SPINE IN NEUTRAL WHEN YOU DO THIS.
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Repeat the circles five times in one direction and then five in the other.
The correct neck position is also essential in Pilates to help avoid injury. Whether youre lying, standing or sitting always imagine your chin moving back closer to your neck and the crown of your head being pulled upwards by a string (if you do this correctly your body will automatically move into a strong postural position).
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shoulder stabilization
Many people suffer from sore shoulders and neck pain simply because they dont hold their shoulder blades stable when they raise their arms. This means for most of the day the shoulders are lifted and held in a position rather than kept in a relaxed state. In Pilates, exercises with the arms always begin with the shoulder blades sliding down the back so that the shoulders are stabilized.
1 To find this position, stand in front of a mirror with your arms by your sides. Before you start, slide your shoulder blades down your back. 2 Now, raise one arm up above your head, keeping your shoulders down. There should be no tension in the shoulder and ample space between your ear and shoulder.
X Incorrect
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TIP
IF YOU FEEL AS THOUGH YOURE FORCING THE MOVEMENT KEEP YOUR KNEES SLIGHTLY BENT.
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