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How to Keep Lumbo-Pelvic Stability in Supine Leg Springs on the Trapeze Table

 

Supine Leg Springs is also called Leg Spring Series Supine or Feet in Straps. This series is a great way to improve hip mobility. It activates the hip extensors (glutes and hamstrings) which allow the hip flexors to release. 

One of the most important factors to effectively strengthen your...

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Increase or Decrease the Range of Motion of the Pilates Chair Pedal

 

Many students have a hard time keeping their sagittal alignment during exercises like Footwork on the Chair. Sometimes, limiting the motion to a range that the student can control makes all the difference in keeping good alignment. In this case, a pedal stopper can come to the rescue! Don't...

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Hip Extension or Lumbar Extension

Lots of Pilates exercises require us to move our hips into extension. Take, for example, Breathing on the Trapeze Table. For many of us, it's very difficult to keep the lumbar spine neutral while lifting our hips. #gluteamnesia

In exercises like this one, how can we make sure we're truly...

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Keep It Secret

I love challenging spinal stabilizers on the transverse plane with weight distribution exercises.

For example, I’ll be teaching Knee Folds or Marching. You lie on your back and lift or hover one foot above the mat without rocking your pelvis. Many of my students initially don’t...

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The Magic of the Detail

In traditional exercise, the goal is to make movements bigger, perform more repetitions with more weight. Always pushing the edge of what we can do, working at our limit.

Pilates is different, oh so different!

Maybe you’ve had the experience before where one of your teachers encouraged you...

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How to Cue Neutral Spine in Reformer Footwork

In previous posts, I discussed the breathing pattern in Footwork, and I explained how your breath moves the spine.

Today we’ll discuss the best way to get you(r student) to maintain a neutral lumbar curve and stable lumbo-pelvic region during the bending and straightening of the legs.

First...

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Eccentric Glute Control in Standing Leg Pump

In Standing Leg Pump - Facing The Chair, it’s the glutes’ job to eccentrically control the pedal. Most students press down using their quad concentrically, but forget to control the pedal on the way up.

Further, if the glute on the side of the body with the foot on the pedal is not...

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Watch The Moment of Return

 

Pilates is all about control, don’t we know it.

In this video, I’ll talk about how co-contraction of agonist and antagonist around a joint makes your movement fluid and your joints stable.

Often we focus on the first part of the exercise, pulling on the bar or the strap, and then we...

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The Neutral Spine vs. The Imprinted Spine

 

Neutral versus Imprinted.  Which is better?  What’s the difference?  I get these questions all the time and in the video below I’ll show you why an imprinted spine is transitional towards our goal of a neutral, natural spine and why your abdominal wall plays a huge role...

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Understanding the Side Kick Series - Part 2: Movements of the Top Leg

 

If you've missed the first part of this series, you can find it here:

Side Kick Series: Part 1

After learning the most appropriate position for the side of your body that's touching the floor (bottom arm and leg), we will now look into the movements of the top leg.

The moving leg is the one that...

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