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Exercises  
To Help Us  Feel Better!

     

GETTING  STARTED

This instruction is intended for those of you who have been discouraged by traditional exercise classes.  You don't need special clothing and won't have to buy special equipment.  You will need a chair, some wall space and fifteen minutes in the morning or evening.

 

Some of the Benefits of Pilates

Better posture, alignment and balance

Increased flexibility and freedom of motion

Strength and balance of the deep muscles that support the back, 
abdomen, pelvis, hips and shoulders

Relief from chronic pain conditions

Reduction in mental and physical stress

A Little About the Routine

 
Discover small movements.  Early in the routine, you will do small movements while you are learning to locate and control the small, deep "Core" muscles that surround and stabilize the joints of the spine, pelvis, hips and shoulders.  These muscles are generally underdeveloped in even the very fit.  The goal of these small exercises is to learn to stabilize the spine, pelvis and shoulder girdle so you can gain full mobility and better functionality of the joints of the upper and lower limbs (hips, shoulders, knees, ankles).
 
Developing minor muscles naturally helps to strengthen major muscles.  As small bricks are employed to build large buildings, so will the development of small muscles help develop large muscles.
   

For the routine, you will need two sturdy, straight-backed chairs (preferably with no arm), two firm pillows, and a kitchen or bath towel

  
Posture
 
Place a chair in an open area that will allow enough space to reach your arms and legs to the front and out to the sides.  Sit on the chair with at least half of each thigh supported on the seat.
 
Place your feet flat on the floor about six inches apart, toes pointing straight ahead.  It is best to have your thighs parallel to the floor.  Make sure you are able to rest your whole foot (including your heel) comfortably on the ground.  If you can't reach the ground with your feet, place a phone book under your feet.
 
Center your knees over your ankles in line with your second toe to bring your lower legs parallel to one another (this may require a slight activation of the muscles around your hips to keep your knees from falling in toward one another or out to the side).  If you have a difficult time keeping your knees in place, roll up a towel and place it in between your knees as a spacer.
 
Make sure your pelvis and shoulders are parallel to the wall in front of you.  Imagine your hip bones are headlights and your lights are shining forward.  Many people maintain a slight rotation of their rib cage or shoulders, so take a moment to look down the front of your body and line up your rib cage and shoulders with your pelvis.
 
Bring your pelvis upright by sitting tall on your "sitting bones."  Then rock slightly forward onto the front edge of your sitting bones.  This position of your pelvis (a little forward of your sitting bones) and low spine (a concave curve) is NEUTRAL SPINE when you are sitting upright, and you will start most exercises from this position.  Support your low back and pelvis by placing firm pillows in the space between the back of the chair and the curve of your low back (particularly important if you experience back strain or tension or have a history of low back pain).  Even if you have a healthy back, the pillows will provide useful postural feedback as you practice the exercises.  Your sitting bones are the bony projections at the base of your pelvis that serve as attachments for several important muscle groups including the hamstring muscles.
 
Breathe in.  Feel your breastbone lift gently and your ribs open out and up to the sides (imagine bucket handles lifting away from the sides of a bucket).  Elongate your spine down through your tailbone and reach the crown of your head up toward the ceiling to bring your rib cage upright and on top of your pelvis.  Exhale to relax your rib cage.  Let your air all the ways out and feel your stomach muscles tighten, a slow and small burn.
 
Roll your shoulders up and back to open the front of your chest (avoid squeezing your shoulder blades together).  Let your arms relax at your sides.
 
Lengthen your neck by reaching the tips of your ears up to the ceiling.  Imagine a string attached to the back top of your head pulling it gently upward from the base of your skull, bringing your face parallel to the wall in front of you.  Feel your neck as a natural extension of your spine.  Imagine your head floating freely.
 
Sitting correctly using your postural muscles will feel like work if you normally tend to slump or fall back into an easy chair...think of how much time you spend sitting (driving a car, eating, working at a desk, sitting at a computer, watching TV, and reading).  If you normally sit using poor posture, don't underestimate the work involved in a simply sitting upright on a chair for a period of time.  Sitting correctly is one of the most important skills to learn and practice as you adopt better postural habits and it may be the single most important exercise your will ever do!
 
   
 


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