Pause for Pilates

Pause for pilates: Leg lifts & hip circles

A great exercise combination to mobilise and strengthen the hip joints, challenge core stability and work the glutes and inner thigh muscles.

Top tips include : Ensure correct alignment by using neutral pelvis and spine, do not feel hurried in your movements, no hyper extension of the knee joints and aim for full range of movement without compromising the position of the pelvis or spine.

Pause for Pilates: Dart

An excellent spinal extension exercise to really mobilise and strengthen the cervical and thoracic spine whilst working the the hips, glutes and inner thighs.

An essential plain of movement to work with for all clients, modern life means we all spend alot of time in forward flexion, bending to lift our children, poor office posture, household
chores requiring the leant forward position amongst many more!

This means to balance and strengthen the spine we need to work the spine in the opposite plain of movement – extension – so the dart is the perfect remedy.

Remembering to keep a sense of length through the entire spine to avoid compression of the lumbar spine and keeping control of the powerhouse whilst laying prone are top tips.

Pause for Pilates: Cobra

A wonderful exercise to mobilise the spine and lengthen the abdominal muscles.

It is a helpful introduction to many clients to their tricep arm muscles before deeper work such as Pilates press ups are introduced.

Top tips include: gentle grounding of the pubic bone to the floor, constant and appropriate connection with the deep abdominals and pelvic floor through out, relaxed shoulders – being mindful of not hunching the shoulders towards the ears – thinking about the tips of the shoulder blades connecting to the lumbar spine, spinal articulation, length and energy through the legs whilst avoiding hyper extending those knees, remembering to roll that imaginary marble each and every new Cobra repetition.

Pause for Pilates: Three Phase Spine Curl

Spine curls are a wonderful exercise for clients of all abilities.

Mobilising the spine and hips joints, achieving spinal articulation and developing and remembering awareness and importance of the inner thigh connection.

Feeling the glutes naturally activate and the how quickly the spine can become more flexible with regular practice.

The 3 phase spine curl is particularly relaxing and a deep release in the spine can be felt by working the spine in 3 sections.

We imprint to a baby spine curl, really feeling the pubic bone tipping towards the head before releasing to neutral.

The second phase we repeat phase one and then articulate the spine to the mid back / bra line area after which we return slowly to neutral and phase three is the well known and traditional full spine curl into the shoulders; avoiding hyper extension into the neck.

Pause for Pilates: Over Ball Balance Sequence

The Pilates over ball balance sequence provides a very effective way to help improve balance and the stability of the balance achieved.

The ball should be almost fully inflated ensuring the plug is fully inserted into the over ball.

By aiming to keep the spine tall and stable, the collar bones wide and the shoulders relaxed we are reinforcing our basic Pilates principles.

The various arm positions seen in the video clip take the body through various balancing challenges and we aim to increase the challenge by closing our eyes and holding the positions for an increased length of time.

The perfect way to improve our balance and have a little fun at the same time!

Pause for Pilates: Spiky Ball Foot Massage, Calf Stretch and Cherry Picking

This wonderful sequence of exercise is perfect for improving the circulation to the foot, whilst strengthening the feet, arches and ankle joints to increase articulation of the foot and helping to release tension in the calf muscles.

The spiky ball foot massage technique can also be used whilst sitting, a great piece of equipment to keep under the office desk to remind one of the importance of good foot function.

When performing the calf stretch and Cherry Picking it is quite normal to move between a neutral and imprinted pelvis position but it is important to maintain the correct foot, knee and hip alignment as demonstrated in the video footage.

Remembering a little powerhouse engagement and to keep the upper body relaxed.

Good posture can start with the feet so enjoy the greater sense of freedom that can be achieved by bringing increased awareness to the feet.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: The Pilates Foam Roller

The Pilates Foam Roller is a simple piece of equipment with a vast array of benefits.

The roller offers assistance and support and therefore can decrease as well as increase the difficulty of many Pilates movements.

The unstable nature of the roller along with the reduced base of support it offers assist in developing the deep stabilising muscles by challenging the body’s balance and control.

Profoundly life changing is the way in which the roller helps to release spinal tension and improve mobility by encouraging sequential control of the spine.

As seen in the foam roller footage; the roll can be used to facilitate myofascial release. The deep massage effect from the roll against our body weight really increases blood flow and generates a real sense of well being in the muscles. This can be seen in the footage with the quad muscles being massaged and released by the roller.

A very exhilarating and refreshing piece of Pilates equipment.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: a variation of the Swan Dive

The Pilates Swan Dive is an advanced exercise of which there are many variations; including the one performed by Victoria.

The Swan Dive works deeply into the back, abdominals, glutes, hamstrings and the inner thighs.

It is usual to feel the heart rate increase and to feel slightly breathless.

All clients should be aware of their own range of movement before attempting the Swan Dive, if pain in the lower back or neck is experienced it is essential to retreat to the rest position and when you next attempt the movement reduce the range of movement you aim to create with your ‘rocking’ and bring your awareness to your powerhouse muscles – aiming to really keep the abdominals scooped back towards the spine.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: Curl Up

The Pilates curl up is a wonderful exercise to mobilise the cervical and thoracic spine whilst strengthening the abdominals.

It is crucial to learn how to support and move the head in a curl up before practising too many repetitions.

The head should be imagined to be a heavy bowling ball, which is fully supported through out the movement by interlaced hands.

The curl up is initiated by the head tipping down and the eye gaze pointing towards the groin.

The ‘heavy bowling ball ‘ must remain heavy in the hands to avoid straining the neck muscles by the ‘pulling’ effect that often happens by mistake.

Keeping the little toes, big toes and heels of the foot connected to the floor will help the flow and control of a well-performed curl up to enable the upper spine to mobilise and the abdominals strengthen.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: Oyster and Flying Oyster

The Pilates Oyster and flying oyster are fantastic exercises to mobilise and strengthen the hip joints whilst toning the buttock muscles.

The fact the Oyster exercise requires the client to keep their pelvis stable and avoid ‘rolling’ the hips backwards really helps to challenge the stability of the pelvis and create more strength.

Because the Oyster exercise works deeply into one of the hip stabilising muscles; it is very beneficial when working with clients who suffer with hip, knee and lower back pain.

To gain the full benefits the Oyster series have to offer; we aim to ensure the movement is initiated from the hip joint and not the knee, keep the feet in contact with each other throughout and all whilst ensuring the shoulders remain relaxed with width across the collar bones.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.