We at The Physiocounsellors provide online pilates classes. Pilates is a mind-body exercise built on the essence and principles of late. Joseph H. Pilates. These are a set of exercises that incorporate modern knowledge of the body in promoting strength, endurance, stability and flexibility.
These are gradually progressed from Preparatory; Essential, Intermediate to Advance level workouts.
Pilates exercises have various sequences and modifications. So the exercises are built up. They are equipment based exercises and used in various populations such as individuals with no complaint to pregnant females to geriatric (elderly) ones. It is used in rehab patients to elite athletes. The aim of all is to avoid any risk of injury and build muscle bulk.
The popular equipment used in pilates are mat, reformer, cadillac, stability chair, ladder barrel, arc barrel, spine corrector, various balls, bands and form pads.
Benefits of Pilates
- Longer and leaner muscles
- Core strength & stability
- Prevents injury
- Relieve stress from back and pain
- Improves posture
- Improves balance
- Enhance athletic performance
- Increase mind-body concentration
- Effective post-rehabilitation
- Increase self-confidence
Stott Pilates is based on 5 basic principles which provide proper alignment.
2. Head and neck placement
3. Scapular movement and stabilization
4. Rib cage placement
5. Pelvic placement
These exercises can be done in sitting or lying down position maintaining all principles.
Exercise used as warm up.
Breathing in sitting.
This is done by sitting on the mat with knees bent and feet flat on the mat. Hands on front of knees.
Inhale to prepare…
Exhale and bend the head and spine slowly, relaxing the legs.
Inhale through the nose, feel back and the rib cage expand.
Exhale through pursed lips, allowing the rib cage to close.
Repeat 3-5 breaths.
On the last exhale, initiate from tail and articulate spine, rolling up to the starting position.
This helps relax spine, neck and shoulder muscles. It helps provide focus at the beginning of workout.
Another simple warm up include:
Lying flat on mat with spine neutral, knees bend and feet hip distance apart on mat. Hands by side, palm down.
Inhale: release hip joint and allowing leg to fall out to side and straighten knee keeping foot outwards.
Exhale: rotate leg inwards, allowing it to fall towards midline and
then bend the knee and bring the foot towards neutral. Keep your foot always on the mat.
This relaxes pelvis and muscles around the hip and knee.
These simple warm-ups prepare the body for further workout.
Reference: Comprehensive Matwork Manual, Stott Pilates, Merrithrew health and fitness