Pilates - Week Two
The Age
Monday September 22, 2003
Pilates is ideal for lengthening and strengthening tight, over-worked muscles. This week we focus on the hamstrings - which can be left tight after sitting, wearing high heels or not stretching out properly after a session at the gym.
PREPARATION
What you need: Comfortable, close fitting clothes. A towel. A soft surface to lie on (carpet and/or exercise mat).
How often: Ten minutes a day, using this six-week course will get you started. Attending a class with a qualified, experienced instructor 2-3 times a week is ideal.
Breathing: Keep your neck and shoulders relaxed. Don't hold your breath. Breathe in through the nose for a count of five and out through the mouth with a soft sigh. Following the breathing instructions correctly will help you to concentrate on the exercise.
B-Line?: Finding your B-Line? helps you to visualise the exercises and perform them correctly. Draw an imaginary line across your body from the top of one hip bone to the other. Then try to "suck" the B-Line? towards your back using your abdominal muscles. Don't squeeze your buttocks or tuck your pelvis under. You may need help from a Pilates teacher.
EXERCISE TWO: HAMSTRING STRETCH
Purpose: Stretch the hamstrings safely. Ideal for those with extremely tight
hamstrings or with lower back pain.
Visualisation: Imagine there is energy flowing out of your head towards the
ceiling.
STEP 1
Lie on your back with knees at right angles.
STEP 2
Bring one knee to the chest and place a long towel around the heel.
STEP 3
Slowly extend the heel to the ceiling until a strong stretch is felt in the hamstring but not behind the knee.
STEP 4
Breathe in, holding position. Take a deep breath out and press the heel to the ceiling for more stretch, without the tailbone lifting off the mat. Do 10 breath-in and breath-outs on each leg, two sets on each leg.
CAREPOINT
Remember the B-Line?. Keep your hips pressed firmly to the floor and do not hunch your shoulders or lift them off the floor
NEXT WEEK: HIP FLEXOR STRETCH
Chloe Dallimore is an accredited AUSSIEpilates instructor. For more information visit www.pilates.net
Consult your doctor before attempting any exercise your body is not used to.
© 2003 The Age