Peta's A-Z of Pilates: E is for ...

The energy we expend when exercising should be just the right amount, so in Peta's A-Z of Pilates, E is for ...

Energy

The energy we expend when exercising should be just the right amount not too much and not too little. This may seem like an obvious thing to say but if when you perform a particular exercise and you use too much energy, other parts of the body will be engaging unnecessarily and using up precious energy.

When performing an exercise we need to use the least amount of energy we possibly can. When the body is in total balance our energy consummation is at is optimum, you will be using just the right amount to complete the movement. Extraneous movements should be eliminated to conserve energy for when we need it.

When your posture is in perfect balance and alignment, you will not feel any group of muscles working harder than another. They are all working equally to minimise the energy consumption.

Peta's A-Z of Pilates: D is for ...

Pilates rewards regular practice, so in Peta's A-Z of Pilates D is for ...

Discipline

Learning to do Pilates takes discipline.

If you want to reap the benefits of improved posture, strong core muscles and joint mobility you will need to practise regularly.

These things will happen gradually over time and cannot be achieved in one or two classes. If you really want to see a change in your body you need to commit to a series of classes at least one a week to see results.

These results will come. You will begin to notice small changes in the way you move, how it is easier to bend down or reach up or turn your body from side to side.

This is the wonderful effect of Pilates practice, the gradual easing of aches and pains, improved mobility and strength.

Peta's A-Z of Pilates: C is for ...

Pilates focuses on the deep lying muscles in the torso, so in Peta's A-Z of Pilates C is for ...

Core

When Pilates instructors talk about the 'core', they are referring to the muscles found in the torso, near the spine. When these muscles are weak, they often contribute to low back pain.

Pilates exercises are perfect for firing-up these deep lying muscles and strengthening the back and stomach muscles.

One of techniques that Pilates uses to engage these deep muscles is to perform the exercises with care and control, trying not to rush through the movements.

When we learn how to switch on these muscles effectively, non-specific low back pain can disappear, and posture improves.

Peta's A-Z of Pilates: B is for ...

Pilates encourages you to think about your breathing, so in Peta's A-Z of Pilates B is for ...

Breathing

We all breathe naturally, and yet when we exercise sometimes we forget to breathe. This can be counterproductive!

Pilates encourages you to inhale and exhale at the best points of each exercise. Breathing at the correct point of the exercise can make the movement you are performing flow with ease, providing oxygen to the muscles to move efficiently.

But, the most important thing is not to hold your breath. Pilates teaches us to breathe so that the ribs move outwards on the inhalation, while keeping the shoulders down.

Peta's A-Z of Pilates: A is for ...

Pilates is the best way to help naturally re-align the body, so in Peta's A-Z of Pilates A is for ...

Alignment

You may not always be aware that you are not well-positioned when lying on your Pilates mat. Even when performing standing exercises, it can be hard to tell if your posture is uneven.

When you practise Pilates with an instructor, they will observe how you position yourself and give you feedback. "You're a bit wonky!" or maybe, "Just move your left foot up a bit... a bit more..."

With your instructor's guidance and the gentle influence of the exercises, you will begin correct your alignment immediately.

Once you are properly aligned, you will feel that your joints move more freely and with less effort. And that's what Pilates is all about!

How to: Make Pilates a habit

Pilates rewards consistent practice. But many people find it difficult to motivate themselves to exercise at home.

“To create a real lifelong habit, the focus should be on training your brain to succeed at a small adjustments, then gaining confidence from that success.”

According to this article, aiming to start doing a long exercise routine every day is a recipe for failure. Forcing yourself won't lead to success!

Instead an American psychologist has developed a three-step approach to successfully forming new habits. Applying this to Pilates can help you practice every day:

Step 1. What do you want to achieve by doing Pilates every day? Is it for general wellbeing, or to address a specific problem like back pain?

Whatever exercise you choose, make sure you know how to do it well ... spot the deliberate mistake in this photo!

Step 2. Ask your Pilates teacher what exercise will be most beneficial for you to do at home, ideally one you find easy to do.

Step 3. Invent a “tiny habit” by identifying a “trigger” to remind you to do your Pilates. This should be something you already do habitually.

For example, resolve to do two repetitions of your exercise while waiting for the kettle to boil in the morning, or a stretch after you brush your teeth.

Successfully introducing this new habit into your daily routine will give you a psychological boost and encourage you to increase your at-home Pilates practice naturally, gradually, and sustainably.

You can apply the “tiny habits” method to any other area of your life, so if you think it could benefit you click here to take the free training course online.

Top 5 Pilates Survival Tips for Christmas and the New Year

Christmas can be a wonderful time of year, all that yummy food and drink, and if we're lucky the company of people we love.

But as we close the Pilates studios for our Christmas break, it is worth thinking about how to keep your body happy through the festive season.

Just think ... all those long meals sitting at the dining table, wearing your high heels at parties, and bending over the kitchen sink. It all adds up to potential back aches, joint pain, and losing the progress you have worked so hard for all year.

So we have come up with 5 easy-peasy tips to incorporate your Pilates into your Christmas festivities to keep your body happy and ready to start 2017 raring to go!

And don't worry, we're not talking about teaching Gran how to do a shoulder bridge or leading an impromptu Pilates class in the living room!

5 Survival Tips for Christmas and New Year ... by Pilates Expert Peta Davies

1. Sitting Pretty: Pelvic tilts
So, you've been sitting at the table or on the sofa for too many hours and your back is beginning to ache. What should you do?

Start by making sure you are sitting upright and use a firm cushion to add some lumbar support. Gently press your lower back into that support, then release. Repeat 5 times.

Top Tip: when pressing your lower back into the cushion try not to lose any height, try to keep your spine lengthening upwards

Use a lumbar support to ease backache.
Image courtesy of Women's Voices for Change

2. In the kitchen: "Active abs"
When you're standing at the sink or work surface preparing festive food, think about how you are standing.

Start by checking that your knees are slightly bent. Then pull in your stomach muscles slightly to support your lower back. Try it - it really does reduce low back pain!

Top Tip: When engaging your stomach muscles try to keep your lumbar spine in its natural curve

Be mindful of your posture in the kitchen

3. Getting stressed out? Deep breaths
There is so much to do and so little time and the stress is building. STOP and breathe.

Pause and focus on your breathing. Breathe in through your nose for 4 counts and out through your mouth for 4 counts. Repeat 5 times.

Top Tip: When you breathe in try not to lift your shoulders. Feel the breath pushing your ribs outwards, not upwards

Breathe!
Image courtesy of Pick the Brain

4. Posture check: Standing against a wall
If your neck and shoulders are beginning to ache, stand against a wall and place your shoulders and the back of your head against the wall. This will help to re-align your upper back, neck, and shoulders. Then stretch one arm straight up above your head, keeping the elbow straight. Try to touch the wall above your head - can you reach it? Repeat with the other arm.

Top Tip: Check you have your heels 2 inches away from the wall

Stand against the wall to correct your posture.
Image courtesy of Dr Michael Lell DC

5. Pick-me-up: The best Pilates stretch ever!
This stretch will leave you feeling great. Stand with your feet hip-width apart. Raise your arms above your head and clasp your hands together. Reach gently over to one side, then return to the centre and repeat to the other side.

Next, let your arms hang down from your shoulders, and roll gently forwards towards your feet. Pull your stomach muscles in as you roll down, and then use them to roll back up again. Do this 3 times.

Top Tip: When rolling forwards imagine you have a small peach under your chin all the way down, this will keep you neck in perfect alignment as you roll up and down

Roll down and roll back up again.
Image courtesy of Feel Good Yoga & Pilates

Enjoy your Pilates over the festive period and don’t forget to take time out for yourself!