Hello and welcome!!!
I wanted to take a quick second and share what my definition of Pilates is, as well as share one of my favorite exercises to get you started with a Pilates practice at home!
I like to define Pilates as a series of movement modalities used to create musculoskeletal balance in the body. Whether you are in great shape, or if you struggle with chronic pain, I like to tailor each session to the needs of the individual client. Pilates can be hugely helpful in managing lower back pain, disk herniations, fibromyalgia or scoliosis. It can also be used to safely strengthen and balance the muscles surrounding your joints.
My classes and sessions are choreographed to focus on the individual needs of my clients with a constant eye on safe and proper alignment. My joy is in pushing my clients to expand their own body awareness and individual expectations. My clients run the gamut ranging from age 6-85, from those who are dealing with chronic pain, to those who just want to make sure that their bodies remain strong and agile. Everybody and Every Body are welcome!
For fun, here is an introductory movement that you can try at home to increase pelvic and spine stability: Knee Folds
Start lying on your back with your legs in a table-top position. Bring your hands to your pelvis and check that your pelvis is square ie: Your hip points and pubic bone are in an even plane. Imagine that you could balance a bowl of water on your pelvis and it wouldn’t spill towards your belly button, or down towards your toes. If your tailbone is tucked under, or your back is flattened into the mat, you are in a posterior tuck. Be cautious of this position if you have a disk herniation–particularly in your lumbar spine. You want to maintain a tunnel under the small of your back. Engage the muscles of your pelvic floor, and draw your navel to your spine to engage your core and maintain stability. Some commonly used images to help with this are “tightening up your corset” or “Zipping up a pair of jeans that are a size too small.” Then you’re ready to start the exercise!
Exhale to prepare. On your inhalation, dip your right toes down towards the ground as though you were dipping your toes in a pool of water. On your exhale, draw the belly button back to your spine, lift through your pelvic floor and draw the leg back into table top. Repeat to the left. 10 reps each side.
Once you are comfortable with single-leg toe dips, you can continue on with double-leg toe dips. The main concern with this version is also pelvic stability. As you increase the lever-load away from the torso, the core (pelvic floor, abdominal, and back muscles) will need to find a deeper engagement to stabilize the pelvis and spine.
Exhale to prepare. On your inhalation, dip both toes down towards the mat again as if you were dipping your toes into a pool of water. Be cautious that you do not arch your back as you lower the legs towards the mat. As you exhale, draw the navel deeper towards the spine and lift through the pelvic floor to lift the legs back up to table top. Repeat the double-leg version up to 10 times as well. Enjoy!
Thank you for stopping by! I’d love to hear your feedback about which exercises you may want to see or if there are any specific health-related topics that you’d like for me to cover!
Until next time!