Archives for mat work

Pause for Pilates: Elephant Walking

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Elephant Walking is an advanced non traditional Pilates exercise.

Working deeply through the abdominals, spine, hamstrings and calf muscles.

Clients are advised to be experienced in Pilates Roll Downs and have the ability to keep the abdominals scooped towards the spine whilst in a challenging flexed position.

It is crucial to not ‘lock’ the knee or elbow joints and to ensure the head remains ‘ hung’ to keep it free from tension.

As the client endeavours to walk from heel to toe on one foot as the palm on the same side walks forwards; a strong stretch up the back of the calf and hamstrings is usually experienced.

Lengthening the spine in an ‘up and over’ posture whilst elephant walking helps to prevent the exercise from collapsing and releases tension in the lower back.
Challenging and rewarding.

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: Dumb Waiter

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The Pilates Dumb Waiter is a wonderful standing exercise to encourage correct shoulder placement and stability whilst mobilising the shoulder joints.

A superb exercise to reinforce basic Pilates principles.

Including; a neutral pelvis and spine position, to focus on the stability of the scapulae whilst avoiding over retraction, a lengthened and released neck position, correct hand and wrist alignment and all whilst softening and closing the rib cage and maintaining a sense of width across the collar bones.

Exercises adaptations include performing the exercises in a seated position; making it an ideal exercises for desk bound workers, hunched over a computer for long hours as well as being a helpful alternative for less mobile clients and those with balance issues in a standing position.

Even the most intermediate of clients can benefit from the Pilates Dumb Waiter.

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.