Posts Tagged ‘ pelvis ’

Olympian Sessions: Just for fun!

August 1, 2012
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So, I’m obsessed with the Olympics. It would be a huge challenge and dream come true to train or even work out with athletes of that calibre. Though I’m no sports expert, here’s what I would work on with these inspired athletes to ensure that their training keeps them balanced and functional in life. Click on the links to see videos!

Rowing:

Variations on Swan: Rowing requires a slightly flexed spine and tons of abs, so I would make sure their thoracic spine gets some good extension as well.

Single Thigh Stretch on Reformer and Extensors on the Chair: These athletes train for hours sitting with their legs out in front of them. It’s important for them to stretch the hip flexors and continue to strengthen the glutes and hamstrings.

Swimming: 

Standing Cadillac work, Side Splits on Reformer: Being in the water creates a different pull on the body than when moving through real life with gravity. I would focus on functional movements to increase balance.

Gymnastics:

Back Rowing: I would take advantage of these athletes’ grace and choreographic strengths. This exercise also mobilizes the spine fluidly, hopefully releasing them from the sometimes rigid lines they must maintain when in the air or balancing.

Mermaid/Side Bends: Though I am sure they have strong obliques, I’ve been watching any and all gymnastic events and am surprised by the lack of true lateral flexion in the spine (side bending). These exercises isolate that direction and sculpt the waist.

Go USA!

 

Pilates Basics, Part 2: The Pelvis

March 24, 2012
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In observing classes during my training and teaching classes these past few months, I’ve come to realize that a Pilates class can be totally useless if your teacher does not explain basic Pilates terminology. As with any sport, hobby, or skill, there is a universal vocabulary that makes it easier for Pilates instructors and other folk to communicate.

Don’t worry, no need to take notes. A great instructor will be able to guide a beginner with excellent cueing and will continue to refine the advanced student, but I thought I would outline a few of these basics in layman’s terms for those looking to get the most out of class. See Part 1: The Spine.

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It’s time to discuss the pelvis. Meant for more than birthing babies and rock and roll gyrations, this structure is a complex, important aspect of Pilates and any kind of movement.

I will be honest when I say, I am not an expert on the pelvis or pelvic floor (yet). But, training the pelvic floor has the power to hugely affect function in our breathing, balance, back, legs, posture and organs. I hope to write more about this later, but let’s stick to basics!

For the beginning Pilates student (and teacher), the position of the pelvis is important because it affects the shape of the spine. Here are some basic terms that may clear up your Pilates practice.

PARTS OF THE PELVIS (in a nutshell):

  • Sits Bones- Exactly what they sound like; the two bones you feel coming into contact with the floor when you sit up tall
  • Pubic Bone- Frontal, lower bone of the pelvis that makes up one of three frontal points with the ASIS (see below).
  • ASIS- Two front hip bones.
  • Sacrum- 5 fused vertebrae at the bottom of the lumbar spine, connected to the back of the pelvis.
  • Coccyx/Tailbone- 4 fused vertebrae below the sacrum.

NEUTRAL: Your front hip bones are on the same plane as the pubic bone. Lying on your back, this plane is parallel to the floor. Sitting or standing up, this plane is parallel to the wall. Your lumbar spine is in a neutral position, which is curved.

SUPPORTED: You may have also heard this called “tucked” and definitions vary among instructors. In short, you will use your abs to slightly lengthen the lower back and tilt the pubic bone more forward than it was. Your lumbar spine is slightly flexed. (Get dirty. Think of a pelvic thrust.)

 

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