7 Top Tips for Pilates Day

7 Top Tips for Pilates Day ...that you can do right now!

1. Stretch your spine out. Reach your arms above your head, and lift your ribs up away from your hips ... feels lovely. Try and do this every day.

2. Correct your posture. Stand with your shoulders and bottom against a wall, just touching it but not leaning. Now gently press the back of your head towards the wall.

3. Squeeze your pelvic floor by rocking your hips forwards, backwards, and side to side.

4. Walk tall! Look straight ahead not at the ground.

5. Support your back by placing a rolled up towel or lumbar support behind your lower back.

6. Reduce joint stiffness by circling your ankles, wrists, and shoulders.

7. Ease stress by breathing deeply into your lungs. Place your hands on your rib-cage, and inhale so that your hands move away from one another as your ribs expand.

Have a happy and relaxing Pilates Day!

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

In Peta's A-Z of Pilates, F is for ...

Flow

Flowing moves are achieved when the body is balanced. With practice extraneous movements can be eliminated from our movement patterns, which in turn allows for a more smooth and graceful movement to develop.

We should strive to perform exercises with precision and care and let our movements flow naturally from one exercise to the next.

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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!