Pilates Exercise of the Month: The Seal

Purpose: To massage the spinal muscles, work the powerhouse and test balance and coordination. It is often done at or near the end of a mat routine.

1. Sit at the front of your mat with your knees bent to your chest and heels together. Open your knees to shoulder width. Hands reaching through the legs to hold outside of ankles.
2. Tip back and balance on your tailbone. Bring your feet just above the mat. Keep the knees within your frame; scoop the navel deeper.
3. Inhale, roll back, pulling your feet with you. Balance on the base of the shoulder blades. Allow your legs to extend slightly until your feet are over your head- (head stays on mat). Clap the heels 3 times (like a seal clapping its’ flippers).
4. Exhale as you roll forward to the starting position, tucking your chin into your chest. Balance and clap the heels together 3 times. Your heels should not touch the mat.
5. Repeat 5-8 times; feeling the massage up and down the muscles of your back.

Checklist:

• Maintain a constant C curve of the spine.
• Never roll onto your head, neck or shoulders…only the base of the shoulder blade.
• Initiate rolling back from the powerhouse not from the head.
• Avoid hunching shoulders and tilting head back.
• Don’t use momentum when rolling up. Roll up slightly slower than you rolled back to challenge the abs.

Note: Omit this exercise if you have an acute back injury. Proceed with caution if you have a delicate wrist or elbow.

Modification: You can begin without the claps and successively add 1,2, then 3 clapls as balance improves.

Visualization: Imagine you are on a rocker, balancing on the edges of both the front and back; trying not to tip over in either direction.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown
 
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Pilates Exercise of the Month: Roll-Over

Purpose: To stretch the lower back and hamstrings; develop spinal articulation and improve control of the abdmonial muscles.

Note: if you have a bad neck or lower back, leave this exercise out.

1. Lie on the mat with arms by your sides; palms down. Lift both legs to a 60 degree angle from the mat.
2. Inhale, lift the legs to a 90-degree angle. Initiate from the abdominals; bring your legs over your head peeling your spine off the mat. Keep reaching the arms long, shoulders pinned down. Don’t press onto your neck.
3. Exhale and open your legs just past shoulder width and flex your feet. Keep the back of your neck long, avoid any tensing or crunching in the front of the neck. The arms continue to press into the mat. Your body weight should rest squarely in between your shoulder blades.
4. Begin rolling back toward the mat, feel your spine stretching longer and longer as you articulate down until the tailbone touches the mat.
5. When the tailbone reaches the mat, take the legs to just below 90 degrees and squeeze your legs together again. Repeat the sequence.
6. Complete 3 repetitions with legs together when lifting and 3 times with legs apart.

Head to Toe Checklist:

• Keep your upper body glued to the mat- avoid rolling onto the neck.
• Don’t use momentum to roll over; use abdominals.
• Feet should not collapse on the floor on the roll over.
• Palms press into mat, arms long throughout.
• Shoulders are stable on the roll down.

Visualization: Imagine your arms are lead bars pinning you to the mat.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown
 
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Pilates + Running = Speed + Distance

Training for a marathon this summer? Maybe a 5K race? Whether you’re a marathoner, short distance or casual runner there is no doubt running is great cardiovascular work. But your body can take a beating and this can lead to muscle imbalances in the body that can sideline runners. Pilates can help balance things out and get you running faster and further.

WHY PILATES?
As a runner, you have great leg strength. However, you may notice that your hamstrings (back of legs) are weak. Your quadriceps (front thigh), inner thighs and hip flexors may feel tight. These imbalances in the muscles of the legs and hips can potentially cause pain and injury for runners, especially the knee, hip, ankle and foot.

PILATES EXERCISES WILL:
• Strengthen hamstrings, inner thighs, and gluteals, taking pressure off the front and side of the leg
• Elongate and align the spine for better stability
• Improve technique, flexibility and balance so you move efficiently
• Recover faster from injuries
• Increase range of motion in hips and shoulders
• Enhance concentration through focused breathing

The best way to know what your body specifically needs is to meet with a Pilates Instructor who will learn your weaknesses and tight areas, and develop a program based on those needs of stretching and strengthening.

But, in the meantime, here are some at-home exercises you could start today:

1. The Hundred
2. The Abdominal Series of five
• Single leg stretch
• Double leg stretch
• Single straight leg stretch
• Double straight leg stretch
• Criss-cross

3. The Swimming

A balanced body will keep you out on the road, track or treadmill all season long; not to mention shave seconds off your times!

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown
 
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Pilates Exercise of the Month – Round Back/Short Box

Purpose: To strengthen adominals and stretch low back. This is an intermediate exercise performed on the Pilates Reformer with the Short Box. A SAC Certified Pilates Instructor should assist with this exercise.

Position box width wise on carriage. Box can be placed over or pressed against shoulder rests.

Starting Position: Seated upright on box; close to the front. Place feet under the foot strap, knees slightly bent, clasp wrists and place in front of lower abdomen. To prepare- Inhale.

1. Exhale, round the torso, (roll back), simultaneously lifting the arms away from chest. Still Exhaling, lower the body backward with your torso in the rounded (C curve) position. Inhale, and pause in this position, keep abs scooped in.
2. Exhale, raise the body so the shoulders are level with hips, maintaining the C curve of the trunk. Then, Inhale, and return to the starting position- stacking the vertebrae and sitting tall.
3. Complete 5 repetitions.

Modifications:
Neck injuries: limit range of roll back. Shoulder injuries: use a light bar or cross arms across chest.

Head to Toe Checklist:
Keep shoulders relaxed and away from ears.
Feet can be flexed and must be securely hooked under footstrap.
Avoid collapsing the spine when in the rounded position and tiling backward.

Visualization: The rounded position opens the vertebrae, making the spine feel longer. The round back position tips back in an action that resembles pouring tea from a teapot.

Advanced: Hold a pole or light weighted bar straight out in front of you (level with bottom of sternum). As you roll back, lift pole up toward ceiling (overhead) while maintaining abdominal engagement.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown
 
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Celebrate Your Right to Bare Arms This Summer

Tank tops, swim suits, strappy sundresses- warmer weather is just around the corner and that can send even the fittest women into a frenzy! Not only do you want to get your body in top, toned shape, but you also want to be ready for anything the season might toss your way.

Here’s a Pilates move that will give you shapelier arms, sexier shoulders, stronger back, and of course, strengthen your core. Perform this exercise at least 2-3 times a week and include it your regular total-body Pilates program and/or current fitness regime.

In no time, you’ll be able to “bare” it all; looking strong and sculpted in any sleeveless style the warm weather demands!

Pilates Push Up
1. Stand tall with your heels against the back edge of the mat; toes turn out to the Pilates V.
2. Keeping hips over heels; inhale; pull your navel into your spine and roll your torso down toward the mat. Place hands on the mat slightly more than shoulder width apart. (Knees can be slightly bent.)
3. Exhale and walk your hands out onto the mat until your palms are beneath your shoulders and your heels over your toes. Your body will be in a Plank (or Push-Up) position -- a straight line from head to ankles.
4. Perform 3 Push-Ups with the elbows into the sides of the body. To come out of the Push-Up, fold up in half, bringing your chest toward your legs; pressing your palms and heels into the mat. Pull your navel in and give yourself a gentle stretch.
5. Inhale, walk your hands back toward your feet; trying to keep your legs straight.
6. Exhale, roll your body back up to a standing position and repeat 2 more sets.

For an advanced challenge, perform the entire Push-Up sequence while balancing on one leg. The same steps apply for the Single Leg Push-Up; remember to keep your leg lifted throughout the entire exercise; repeat the exercise on the other leg.

Written by Jocelyn Paoli
Pilates Instructor, Seattle Athletic Club Downtown

Pilates Exercise of the Month: Side Kick Series - Inner Thigh Lifts

Purpose:

This exercise works your inner/outer thighs and stretches the back of the hip.

1. Lie on your right side with your left foot crossed in front of your right leg. Try to keep the left foot flat on the floor; knee cap facing the ceiling.
2. Rest your head on your arm. Press the palm of the other arm down into the mat in front of you; elbow towards ceiling.
3. Extend your straight (right) leg long out from your hip and raise it off the floor. Turn your heel slightly toward the ceiling.
4. Lift and lower your straight (right) leg 5-10 times without letting it touch the mat.
5. Then hold the leg in the lifted position pulsing it for 10 small pulses. You can also try 5 small circles forward and back staying lifted.
6. Repeat other side.

Modifications: 
If it is too uncomfortable to keep the leg crossed over the straight leg, rest your knee on the mat in front of you. Head to Toe Checklist: Maintain a long steady upper body. Don’t bend your outstretched leg as you lift/lower and/or pulse. Keep the quadriceps relaxed, not gripped.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown
 
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Pilates “Power-Up” for Your Golf Game

Have you experienced the elusive “perfect shot” moment? Your intention is clear, your swing is fluid, and your body and mind are synchronized. Your swing tempo, your movements, and firing of the muscles are working together. As a golfer, I love it when everything comes together. Would you like to have those moments consistently?

Both Golf and Pilates are mind-body activities and share some of the same basic principles. Golf and Pilates principles include precision, centering, power, control, and concentration.

Pilates is a great tool for conditioning both sides of your body and preventing injuries that plague golfers. Golfers are repeatedly bending over the ball, twisting their body in one direction and exerting the same muscles over and over. Pilates restores balance and realigns the body to bring back the natural, normal movement pattern.

Specific Pilates exercises build balance, strength and flexibility, while teaching the body to move in an efficient way. These exercises shown below are designed to help golfers’ finesse their game, improve their swing and drive the ball further.

Written by Jocelyn Paoli
Pilates Instructor, Seattle Athletic Club Downtown

Gain the Edge: Pilates Boosts Cycling Performance

If you take regular cycling classes or are an avid cyclist, Pilates can be used as a cross training tool.

Whether performed on the mat or specialized equipment, Pilates increases core strength and stability. If your core is stable, your body can devote energy and power to your legs. When flexibility improves, risk of injury to neck, spine, knees, and lower back is lessened.

Benefits specifically related to cyclists include:
• Greater effectiveness of pedal stroke
• Increased upper body strength
• Prevention of lower back pain
• Better endurance through focused breathing
• Correction of muscle imbalances

Next time you ride, think about how your body is positioned on the bike. Proper alignment helps you power up hills and sprint past opponents. Most common postural faults are:

• Rounded (hunched) shoulders
• Excessive curve of spine
• Forward head posture
• Tight calves, hip flexors, hamstrings and low back muscles

Pilates can help correct these faults. It promotes proper body mechanics and postural awareness. Joseph Pilates believed that “the mind moves the body”. Pilates gives you the tools to create that body awareness.

Regular Pilates also helps prevent common injuries and discomfort. For example, cycling works mainly the quadriceps (front thigh). This can lead to a strength imbalance in the leg muscles and to muscle injury. Therefore, having balance between the quadriceps and the ‘opposing’ muscle group--- the hamstrings -- boosts the recruitment of those under used muscles. The body works as a unit, giving you the edge.

Consider adding Pilates to your workout regimen—it can pay off big; enhancing your performance and enjoyment of cycling as well as the activities of daily living.