Tag: Pilates

Correcting Poor Posture with Pilates

April 28, 2013

This is a photograph of two women in their early twenties.  Both have poor posture.  If it’s not corrected, it will get worse.

POOR POSTURE AND BODY LANGUAGE

What does their body language say about them?  Do they appear confident, heathy, fit, lethargic, dull, or happy?  The way you carry your body, tells the world how you feel about yourself.

POSTURAL ASSESSMENT

Both women have an exaggerated curve in their upper back, their shoulders are rounded forward, their chests are caved in, their abdomens protrude, and their heads are forward and upright.

HOW DOES POOR POSTURE HAPPEN?

Postural problems develop from one or more lifestyle habits, such as leaning over a computer terminal,  lack of appropriate exercise, habitual slouching when eating, doing homework, or reading.

CORRECTIVE PILATES EXERCISE

Pilates exercise can improve poor posture.  Both women should begin their Pilates exercise routine with basic, modified exercises.

Strengthen the upper back:  Modified Breast Stroke, Modified Swimming on All Fours, Modified Double Leg Kick.

Strengthen the abdominals: Modified Roll-Up With Pilates Band, Single Leg Stretch and Hundred on the Spine Supporter.

Open the chest and the abdominals: Pilates Chest and Abs Stretch on the Stability Ball.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

 

Exercise of The Month: February 2013

February 2, 2013

SIDE LEG LIFTS

Exercise Type: Core Stabilization

Muscles Worked: Outer Hips, Inner Hips, Back, Shoulders, Oblique Abdominals, Transverse Abdominals.

SIDE LEG LIFTS
SIDE LEG LIFTS

HOW TO PERFORM SIDE LEG LIFTS

Lie on your right side with your head resting on your right hand, legs together.  Place left hand in front of you.

Breathe in deeply.  Exhale and lift both legs up, as shown in the photograph.  Keep edges of both feet together.

Exhale as you release both legs to the starting position.

Repeat the exercise on your left side.

MODIFICATION

If you can’t lift both legs at the same time, try lifting the top leg only.  As you get stronger, try lifting the bottom leg to tolerance.

Stop the exercise if you experience discomfort or pain.

CORRECT TECHNIQUE

  • The goal of this exercise is to keep your body steady while lifting both legs.
  • Do not allow your shoulders or hips to sway back and forth.
  • Maintain a steady position with your head, neck and shoulders.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Yoga or Pilates: What’s The Difference?

October 16, 2012
Yoga Class In Downward Dog Pose

Yoga and Pilates share similarities, but their philosophies are not the same.

  • Yoga and Pilates are categorized as Mind/Body disciplines.
  • Shoes are not worn during Yoga or Pilates.
  • Yoga poses and Pilates exercises are performed on a mat.
  • Yoga and Pilates emphasize breathing.
  • Many of the Yoga poses and Pilates exercises look very similar. Continue reading “Yoga or Pilates: What’s The Difference?”

How To Exercise Your Core

July 7, 2012

Your core muscles stabilize your upper body and pelvis, keeping you upright and balanced. They also help maintain healthy postural alignment, and prevent low back ache.

A weak core can lead to falls in older adults.  If you participate in winter sports, that require balance, you should be strengthening your core.  Walking in high heel shoes is a real challenge to stay Continue reading “How To Exercise Your Core”