Pilates Exercises for the Airplane!

Here are some great exercises you can do while sitting on the plane.

It’s the sitting that really gets to our bodies, let’s keep ourselves moving a little bit to help prevent the aches, stiffness and pain that can come with traveling.

Breathing– finding your core. belly button pulling to the back of spine, bearing down into pelvic floor, connecting the diaphragm

Neck Rolls– full neck rolls in both directions, stopping & stretching where it feels tight, try to keep your body still just move neck

Shoulder Circles-full shoulder circles in both directions trying to keep your body still and just move the shoulders

Ankle Circles– full ankle circles in both directions

Roll Downs-moving thru & warming up the spine. use your Pilates breath to engage core

Cat/Cow-flexion & extension of spine. make sure to bear down into pelvic floor during extension to protect lower back

Roll Downs– second set, spine more mobile, deeper core work

Knee Stirs-core work, stabilization of the pelvis. bring knee in towards chest & stir in socket. both directions. uses your Pilates breath to engage core. only your knee & hands should be moving. pelvis stays still

Knee Folds-core work, stabilization. bring one knee into chest. hold for 5 counts. bring back down. switch sides. use Pilates breath to engage core. only leg should be moving. pelvis stable.

Priformis Stretch-cross one ankle over the opposite knee. lean forward.

Side Bending-gentle lean over to one side. stretching the sides of your back. breathe into the stretch. do both sides

Rotation-rotating the spine gently. breathe into the stretch. both sides

Standing Hamstrings-stand with feet hip width apart. bending over. keeping legs straight.

Remember: switch sitting positions frequently, every 1/2 hour would be optimal and move about the cabin whenever possible!

Have a safe flight!!

 For  more information contact The Body Gallery
415-776-6641
pilates@thebodygallery.com

How Pilates Can Help With Pre and Post Natal

How Pilates Can Help With Pre and Post Natal

Pilates training is one of the most safe and effective fitness workouts for pregnant women to do before and after childbirth. We encourage all pregnant women to continue with exercise but it is important to maintain a safe workout routine while the body continues to change month to month. All pregnant/postpartum women should get the ok from their doctor before beginning any exercise routine.

Our prenatal/postpartum Pilates workouts are designed specifically for the changing pregnant body and the recovery from childbirth. We focus on the most important muscles to prepare for birth and recover from it. Every woman has a different experience, every routine we design is geared towards the needs of each individual. There is no one magical workout that works for every pregnant/postpartum woman. We believe an individualized program is the safest way to prevent injury during and after pregnancy. We focus on the core/pelvic floor, pelvis and arms because pregnant women need strength in their trunk and pelvis to support the growing baby without much pain or discomfort and, of course, for labor and delivery. After the baby is born, women need arm strength as well to hold their beautiful/handsome newborn.

What are the most important muscles to focus on during and after pregnancy?

  • Pelvic Floor Muscles: This muscle group helps with the birth and prevent incontinence.
  • Transverse Abdominals: The deepest abdominal muscle in the body and stabilizer of the pelvis and back.
  • Multifidus: The deep stabilizing muscle of the lower back.
  • Psoas: This is the deepest and largest hip flexor muscle. It tends to get over active and tight, causing lower back pain.
  • Glutes: The glute max is the largest bum muscle and hip extensor. It’s important to keep strong for your daily activities such as walking, going up the stairs, sitting and squatting.
  • Mid and Lower Traps: When the mid and lower traps are strong, the upper traps get to relax a bit and this help release tension in the neck and shoulders.
  • Arms: Keeping up with arm strength is crucial for all the heavy lifting.
  • Deep Neck Flexors: Keeping these strong helps with head posture and releasing the back neck muscles, shoulders and upper back.

 

If you have any questions please email pilates@thebodygallery.com  We’re happy to help!

 

The BodyGallery:The Art of Personalized Pilates
47 Kearny Suite 601
415.776.6641

 

What is Pilates Fitness Training? And why It’s Important to Strengthen Our Core/Pelvic Floor!

 

What is Pilates fitness training?

Pilates is a comprehensive workout, developed by Joseph Pilates, focused on core strength, pelvis and spine stability, whole body mobility and balanced muscle development. It’s a challenging program that requires you to work deeply and methodically, helping you to connect your mind and body and develop deep body awareness skills. The mind body connection is about body awareness. It’s being able to connect and feel in our body what it is we are doing. It’s about bringing our focus into our body and paying attention to how it functions through our everyday challenges.

Why It’s Important To Strengthen Our Core!

Our cores are the center of gravity and balance, it’s where our movement comes from. It’s important for people of all ages and activity levels to maintain a strong core. Our core is where all movement, stability and balance comes from. Whether it’s during our daily activities such as sitting up straight, standing up straight and climbing stairs or our active lifestyle such as sports and aerobics, we need our cores to be strong! Weak core muscles leave us susceptible to poor posture, injury and chronic pain. Our core muscles support and stabilize our bodies. It allows us to move our spine in different directions without damaging our ligaments, joints and discs of our spine. If our core muscles are weak our bodies will compensate to take up the slack and over time cause injury or chronic pains. We will loose our sense of posture, balance and stability if we do not continue to work on our core strength. When our core muscles are strong and functioning correctly we gain pelvis stability, reducing our pain and discomfort. Better yet! Preventing pain and discomfort before it begins!

What Muscles Make Up “The Core”?

The Pilates core is much more than just doing abdominal exercises. The core represents the muscles included to stabilize the spine and pelvis. So when The Body Gallery says we will work on your core we mean the following:

  • inner thighs
  • pelvic floor
  • psoas
  • glutes
  • transverse abdominals
  • multifidus
  • internal and external obliques
  • diaphragm
  • rectus abdominals

Why It’s Important To Strengthen Our Pelvic Floor Muscles!

Our pelvic floor muscles have 3 jobs to do! Hold our organs in, prevent incontinence and last but not least it’s our orgasm muscles! Both men and women have pelvic floor muscles, it’s not just the women’s curse. Our pelvic floor muscles, like all other muscles will loose strength over time and must be strengthened. It’s true that pregnancy and childbirth are the most obvious causes of weakness to the pelvic floor muscles but being overweight, having chronic constipation, persistent heavy lifting, changes in hormone levels and aging are all contributing factors for both men and women. To prevent incontinence, and prolapse (lack of organ support) and maintain our dynamic orgasms we must keep our pelvic floor muscles capable and strong!

 Quadruped
For more information contact Cassidy at The Body Gallery
415-776-6641