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Are You Tight or Are You Tight?

Note: The exercise links within the text will lead to Youtube. For links directly inside the Encyclopedia, scroll down to the end of the post.

A muscle that feels tight is not necessarily short. On the contrary, often long, over-stretched muscles that are weak develop facial tightness as a...

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Pilates Exercises After An ACL Injury

The ACL is one of the major ligaments that connect the thighbone to the shinbone. Activities that require sudden changes of direction or speed, landing awkwardly from a jump, and collisions can increase the risk of injury. 

If you have suffered an ACL tear or sprain, check out the...

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How to Reduce Hip Flexor Overactivity in a Seated Position

 

For many of us, the hip flexors are overly eager to "help" us. Sometimes, they even show up during exercises we didn't mean to invite them to. Do you or your students ever get a gripping feeling in the front of the hips during a seated exercise? If so, check out today's video to explore several...

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Pilates Exercises For Alpine Skiers

If you’re hitting the slopes this year, do your body a favor and include some Pilates exercises that will keep your knees safe and your legs strong so you can tackle that bunny slope black diamond!

In the Programming & Sequencing chapter of the Pilates Encyclopedia, you’ll...

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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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Pilates Exercises for Ankle Stability and Mobility

Ankles that are flexible and strong are key to preventing injuries, falls, and compensations up the kinetic chain. A list of ankle stability and mobility exercises has been added to the Pilates Encyclopedia.

Here’s a few to get you started:

  • M - Balance on a half roller: foot lengthwise on...
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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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Pilates Exercises for Runners

Runners, this one’s for you! We have added a list of exercises to the Pilates Encyclopedia to help you improve your skills and prevent injury and pain. 

Here’s a few to get you started:

  • M - Single Leg Bridge
    • Improves glute strength
    • Strengthens obliques
  • M - Single leg calf...
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Comparing Ankle Dorsi- and Plantar Flexion Exercises on Reformer, Trapeze Table and Chair

When your goal is to strengthen and correct your (student’s) feet and ankles, you have lots of apparatuses and exercises to choose from. But which would be best? Why should I do Footwork on the Trapeze Table instead of the Reformer? Let’s compare ankle dorsi- and plantar flexion...

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Z-Sit Thigh Stretch

 

Try this variation of the Mermaid position. Even without this variation, the Z-Sit is a great hip stretch into external rotation (foot that's in front of you) and internal rotation (foot that's behind you). By adding these movements, you will additionally improve your hip mobility into extension,...

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