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Best Pilates Exercises to Asymmetries and Imbalances

How to Work with Asymmetries and Imbalances

teaching skills Nov 19, 2018

Most of us are imbalanced in one way or another. One shoulder might be higher, one leg longer, the pelvis out of alignment. This is really fairly common, at least in the world of Pilates where we pay attention to such things. Are you wondering how to best exercise with imbalances?

  1. Double up on the weaker side: Start on your weaker side, then practice the stronger side; after that repeat another set on the weaker side, i.e. RLR or LRL.
  2. Hold it longer or practice more reps on the weaker side: We usually perform more repetitions on our first side. Our mind is still fresh and we have more patience on the first side. Make sure you begin with the side that needs more help.
  3. Start on the more aligned side: This is usually the stronger side; then practice the exercise on the less aligned, or less coordinated side which is often the weaker side; the better aligned (first) side will give us a good idea about how the exercise should feel in the body; once we get to the second (less aligned) side we have a better idea of what we should be looking for in terms of sensations. We have a reference point or an ideal to strive for on the harder, more awkward side.
  4. Only practice the weaker or necessary side: skip the second side if it’s counterproductive. To correct a lateral shift (translation) in the spine, Side Over on the Spine Corrector can be really helpful if done only on the side that laterally shifts in the opposite direction of the habitual shift. It should feel more difficult to do on this side.  


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