One on one pilates ; Lesson two
posted by Amy
I’ve been pretty good at working on the exercises Rachel gave me in lesson one – mainly really focusing on breathing and relaxing my ribs – doing the movement on the exhale. It all sounds pretty basic but it actually took me quite a while to find my rhythm with it. Had to really slow my mind down and put myself in the moment rather than mentally running through the million things that float around in my head. I’m sure there are mental benefits to this as well as the physical benefits that come with getting the exercises right. I feel like I’m making slow progress towards strengthening my back but it is hampered by the amount of unavoidable lifting I am doing lugging the kids and their gear around and the still frequent breastfeeding.
So I made it along to see Rachel for my second lesson this Wednesday. She gave me some more things to focus on. Some pelvic tilts to isolate small movements in my lower back and to encourage my deep abdominal muscles to work. The knee floats have been progressed to add a bit more load from lifting the second leg, then lowering the legs one at a time or alternately stretching them away. Rachel modified everything to suit my weak back (adding in books under my feet which I can remove as I get stronger to help me build up gradually and adjusting my back position). She also got me doing some stuff on my hands and knees (I think she called it a cat) and clearly explained which way I should arch and added some movements. I’m actually slightly embarrassed as to how long it took me to feel confident I was doing the movement correctly (it’s a subtle movement and my brain is a sieve due to sleep deprivation). That’s a major perk for me of the one on one session is that I could go through the exercise several times and have Rachel correct my position to a point where I felt confident I had cracked it.
Below are some descriptions from Rachel with some illustrations.
ABDOMINAL FIRMING
In bent knee lying, the pelvis is positioned in the neutral zone (tilt pelvis to find mid position where a cup of water would be level if rested on pubic bone at front of pelvis). Use fingers to press into lower stomach just in from hip bones to feel tone of muscle. Contract on exhale and maintain firming of abdominals while breathing.
PELVIC TILTS
Add pelvic tilt on exhale so you feel the lower back lengthen out and lower back flatten (but not push) into floor. (ie narrow the space between the base of the ribs and the hip bones – so use the rib cage breathing to help with this.)
SINGLE KNEE FLOATS :
90 DEGREE LIFT: Pelvis neutral, lower abs connected. Exhale to slowly lift 1 leg to ‘table top’ preventing movement in pelvis/spine. Hold to inhale. Exhale to lower adjusting ab connection as required.
LATERAL- KNEE FALL OUT: Exhale slowly move knee 45 degrees to side. Hold to inhale. Exhale to return (stabilising side tilts of pelvis)
‘SISSOR LEGS’ in ‘Table top’
(feet start resting on a raise - like books)
Pelvis tilted so lower back lightly flat (imprinted). Keep focus on stomach firming in like a girdle versus pushing out.
Exhale to lift one leg to ‘table top’. Hold knee to inhale. Exhale to lift other leg also keeping awareness that back doesn’t change position or tense. Hold for 2 breaths and fine tune stomach connection using internal drawing in like a belt versus a bracing/pushing out.
Exhale to start lowering 1 bent leg towards floor, repeating on other side on next exhale. Repeat 4x alternating legs (2 sets).
HANDS AND KNEES
AB CONTRACT & HOLD : Spine either in flat back or ‘neutral’ (but not extended through the lower back). Knees positioned under hips (hip distance apart), hands under shoulders and back of the neck in line with the rest of the spine.
As you exhale remaining in neutral, draw the deep abdominals up/firm towards your spine. Hold abdominals firm, 2 breaths. Relax and repeat.
CAT STRETCH
Start as above Exhale: Lift/firm abdominals and round through lower back initially then mid- upper back letting the head position between the shoulders. Inhale while you hold the curve as in the picture, then exhale to lengthen/flatten lower back, mid and then upper back to ‘neutral’. (Careful for you just at this stage not to go into extension (hanging arch the other way for the lower back
Posted by Amy Black on 27th February, 2012 | Comments (35) | Trackbacks
Tags: pilates, leg floats, core stability, abdominal firming.
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