Posture of the week June 30, 2008

                       

The Hundred

 

Aim

To learn the breathing pattern of the Hundred, which involves lateral lower ribcage breathing to a set rhythm.  To strengthen the pectoral muscles.  To master stabilising the shoulder blades.  To strengthen the abdominals.

 

 

Stage One

 

Starting Position

• Hollowing the stomach (drawing the naval to the spine), bring your knees into the tabletop position.  Extend your arms alongside your body, palms down, and wrists straight.
• Leave your head down on the floor.

 

Action

• Breathing in wide into your sides and back, pump your arms up and down, no more than 15 centimetres off the floor for a count of five.  The shoulder blades stay down with the fingers lengthening away.
• Breathe out and pump the arms for a count of five.
• Repeat at least ten times, working up to twenty repetitions, hence ‘The Hundred’.

 

Watch points

• Your breathing should be comfortable.  Do not over breathe.  If you feel light-headed take a break.
• As you beat the arms be aware of any unnecessary tension in your neck, keep the neck relaxed.
• Your shoulder blades should stay down into your back as your arms lengthen away.

 

Stage Two

To continue with the breathing training and add abdominal training.  To work the deep neck flexors, while keeping the superficial neck muscles relaxed.

 

Starting Position

• Hollowing the stomach (drawing the naval to the spine), bring your knees into the tabletop position.  Extend your arms alongside your body, palms down, and wrists straight.
• Curl the upper body off the floor, relaxed jaw, soft breastbone, and relaxed neck.

 

Action

• Hollowed stomach, start the breathing and pumping action of the arms, which you mastered in, stage two.  Breathe in laterally for five beats and out for five beats.  Keep the shoulder blades down and a large gap between your ears and your shoulders.
• Repeat twenty times until you reach one hundred, then slowly return the feet to the floor and lower your head.

 

Watch points

• Return to the floor if you feel any strain at all in your neck.
• To prevent strain and engage the deep stabilizers, have your chin gently tucked in but not squashed.  Your line of focus should be between your thighs.  The back of your neck remains long, the front relaxed.
• You must keep breathing wide into your lower ribcage or you will become breathless.  If you do feel breathless, stop at once.
• Keep a sense of width in your upper body.  Do not close in your shoulders; keep the upper body open, the breastbone soft.

 

Stage Three

Starting Position

• Hollowing the stomach (drawing the naval to the spine), raise your legs to point your toes to the ceiling, do not allow the legs to fall back or your back will arch, try to keep it pinned into the floor.
• Leave your head and shoulders on the mat

 

Action

• Hollowed stomach, start the breathing and pumping action of the arms as before.
• Repeat twenty times until you reach one hundred, and then slowly bend your knees onto your chest.

 

Watch points

• If you become breathless, stop.

 

Stage Four

Starting Position

• As for stage three, then raising the head and shoulders off the mat.

 

Action

• As for stage three
• Keep the shoulder blades away from the ears.

 

Watch points

• To prevent strain in the neck follow the watch points for stage two.
• Keep a sense of width in the upper body.  Do not close the shoulder in.  Keep the upper body open, the breastbone soft.

 

Mats June 11, 2008

To improve your Pilates technique you really should be practicing at home in between the classes.  So, what are you waiting for?!  You can now order your own Pilates Mat on line.  Please see the new page ‘Buy a Mat’ for details.

Happy shopping!

Lucy

Benefits of Pilates June 1, 2008

What makes Pilates so good?

Using the eight basic principles of Pilates, overall awareness of the body is achieved and can be taken into everyday life enabling us to move freely again without pain or tension.  After working with the method for a period of time, a student will notice improved posture and alignment.  Pilates can help to achieve a holistic mind body connection. 

Firmer buttocks, flatter stomach, improved posture, long lean arms and legs, has to be a good start for all of us, but the list is really endless. The good news is that it can be practiced by anyone of any age or ability. No matter what your physical condition from the first time exerciser to the top athlete, from sufferers of back, hip or neck problems, osteoporosis, osteoarthritis or pregnant women. The good news is that many people who suffer with remedial problems often find themselves pain free as a result of taking up Pilates.

Pilates exercises isolate muscle movements so retraining the body to work efficiently with minimal effort and no tension.  Stamina and co-ordination are also improved. In time the body comes into perfect balance and alignment.  The immune system is stimulated and the level of general health very often rises because the internal organs can now sit and function correctly.

Pilates can ease the pain

Pilates helps the individual to become more aware of their body.  It is important to recognise that even though we may suffer one particular problem, whether it is in our spine, shoulder, neck, or legs the body needs to be looked at as a whole.

We should all make time to let Pilates into our lives if not just to exercise but from a well being point of view too. Be prepared to learn new techniques and enjoy the challenges that Pilates brings.