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5 Pilates Stretches to do From Home

Hamstring and It band stretch using a fitness circle
  • Lie on your back with both knees bent.
  • Place one foot into the ring and lengthen the leg up towards the ceiling.
  • Hold the ring with both hands – palms facing you.  Try and keep the knee as straight as possible and draw the leg closer into your chest on each exhale.
  • Then, using the opposite hand, draw the leg across the body and up towards your shoulder.  Try and keep both hips glued to the mat.
NOTE: Imagine your stretching your hip away from your foot. Hold each stretch for at least 20 seconds. Cat Stretch
  • Get on all fours and align your hands under your shoulders and your knees under your hips.
  •  Allow your back to assume its natural position, in Neutral Spine.
  • Inhale to prepare and exhale, pull your tummy button in towards your spine, tuck your tailbone under and continue rounding through the lower and upper back making a C shape with your spine.
NOTE: push your arms into the mat and keep your shoulders away from the ears. NOTE: keep your abdominals and rib cage pulled in
  • Inhale, push your tailbone away and return to your neutral spine
Repeat 4 times.  Spine Twists using a fitness circle 
  • Sitting cross-legged and tall through your spine
NOTE:  Imagine the crown of your head is being pulled up to the   ceiling
  • Place the circle against the breastbone and wrap your arms around the outside of the ring.
  • Inhale to prepare and exhale, use your obliques (waist muscles) to twist to the right, inhale to hold and exhale slowly come back to your starting position.
Alternate sides and repeat for 4 times on each side. Hamstring Stretch
  •  Start in a kneeling lunge position with the front foot on the floor and the back knee on the floor, hands resting on the front thigh.
  • Inhale to prepare, exhale shift the weight back and extend the front knee, keeping the toes flexed up towards the ceiling. Hold for at least 15 seconds.
NOTE: keep the spine and pelvis neutral
  • Inhale and shift the weight forward back to the starting position.
Repeat 3 times on each leg.

By Chloe Hodgeson

www.chloespilates.blogspot.co.uk

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Comments

Yotopia:

Pilates is one of the best workouts for improving strength and flexibility of the body. Apart from that it helps in improving body movement and posture. Thanks for sharing these methods for performing Pilates stretches, they are really of great help.

Mar 30, 2015

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