Sarah's Top Ten Tips for Pilates at home
1. HEAD ...Lengthen the neck - in all postures .... feel the crown of the head pressing away from the tail. Before a curl up lengthen the neck, before a cobra or dart lengthen the neck. On all 4s lift and lengthen the neck. Imagine always that you are wearing an invisible crown. 👑
2. SHOULDERS... release them but equally let them move .... they are supposed to come up to your ears sometimes (just don’t let them spend all day there!!). I find I always want to sing this very popular song to help my shoulders .... ‘Let it go....’ 🎶
3. KNEES - Soft knees when standing - awareness to not hyper extend or ‘lock’ into the knee joints. Feel what happens to your pelvis and spine when you ‘lock’ out the knees!! 😝
4. TOES - ok this one is really feet!! Move your feet daily, point/flex, circle your ankles, wiggle your toes, spread out your toes, lift your arches, roll your feet over a small spiky ball/tennis ball or something similar to stimulate before the class. You have 26 bones, 33 joints, 19 muscles and 107 ligaments in your feet - keep them moving!! 🦶
5. Don’t give up at the end ... control your body out of the exercise too. I know we all just want to collapse at the end of ‘the hundred’ for example, but the return back to the mat or the transition to the next exercise is just as important as the exercise itself. 💯
6. Pay attention to your ribcage - is it behaving?? You know who you are you “rib pokerouterers” .... the deep breath into the back and sides of the ribcage and the FULL exhalation always helps me to settle my ribs. Streamline the front ribs into your tummy. 🤗
7. Think of the joint you’re trying to move, where is the movement coming from, what is my aim here...? Are we mobilising the hip/spine/shoulder joint...? What am I trying to stabilise ... is my pelvis moving or supposed to be still...? I find asking these questions to yourself helps to get the correct engagement of muscles rather than just the age old question of ‘Where should I be feeling this...?!!!’ 🤔
8. Breathe .... connect the breath to all the movements, if in doubt - breathe, if the exercise feels too challenging - breathe, if you’re not sure what you’re meant to be doing - just breathe. It will do you good. 🌬
9. Listen to your bodies. If the exercise is painful or not suitable for your body please adapt or leave it out. If there are things you know you do not do with your teacher at the studio please do not attempt them at home. Rest it out or adapt accordingly. All teachers will endeavour to give different levels, please work at the level suitable for you. 👂
10. Mind/body - try to clear all distractions if you can ... I know this is harder to do at home but get the kids to bed early or entertain them with a film, move the pets into another room ...(as cute as they are we don’t want them to get the back swing of a side leg kick), turn your phone or device to silent or do not disturb so it does not interrupt your one hour of ‘me time’ whilst Zooming in. Relax and enjoy 🧘♀ 🧘🏼♂.