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How To Stabilize Your Spine In Plank

 

There are too many bad planks in this world!!! This makes me so very, very sad! Relying on our skeleton to hold us up usually means that the lumbar vertebrae are getting all the load and are suffering.

Here is a video from a few years back (gosh, my hair was long!) I'll teach you how to first...

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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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Low Back Arching in Teaser on the Spine Corrector? Try This!

 

Teaser, the classic Pilates exercise, is a fantastic abdominal strengthener. Practicing it on the Spine Corrector is a great stepping stone to the more difficult versions, like on the mat. 

A common mistake in this exercise is the lower back arching. (Don't confuse this with the upper...

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Make the Glutes Work (Instead of the Thighs) in Side Kick Series on Spine Corrector

 

Side Kick Series on the Spine Corrector effectively improves hip dissociation, which is the ability to move the legs while keeping the spine and pelvis still. It also strengthens the lateral hip stabilizers, which we especially appreciate when we need balance for walking, running, hiking,...

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Improve Articulation with Roll Down on Spine Corrector

 

Roll Down on the Spine Corrector improves spinal articulation and strengthens the abdominals. It helps us open the front of the body by stretching the muscles at the front of the rib cage, such as the pectorals and intercostals. Aahhh!

Finding extension of the upper back is tricky...

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Pilates Exercises To Improve Spinal Extension

We spend a lot of our time rounding forward. Perhaps as we speak, you're rounding forward to get a better look at your screen. Very few activities in our daily lives require us to bend backward. But our spines want balance! That's why it's so important to spend time practicing spinal...

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Pilates Exercises For Pelvic Floor Dysfunction

 

The pelvic floor is a group of muscles, ligaments and connective tissue in the lower pelvic region. It acts as support of your inner organs, keeping them in place and helping them function properly.

The muscles of your pelvic floor - like any other muscle in the body - must have the...

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Tight Low Back? Try This Pilates Cadillac Exercise

Rather than asking who has experienced low back tightness before, I should really poll "who hasn't". Fewer virtual hands will go up. Muscle tightness or even spasm is, unfortunately, an all too common occurrence these days. It can come on suddenly and range from mild discomfort to severe...

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Don't Forget To Challenge The Sides of Your Body

How many side-lying exercises can you think of? Probably a few, but not nearly as many as supine exercises, right? There are not many exercises in the Pilates repertoire where the force to the core comes from the side, challenging the body in the frontal plane. When building a balanced body, it's...

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The Stomach Series: Spine Corrector Versus Mat

The Stomach Series is great for increasing abdominal strength, control, and endurance. You're likely familiar with the exercises in this series. We have Single Leg Stretch, Double Leg Stretch, Single Straight Leg Stretch, Double Straight Leg Stretch, and Criss Cross. As you were reading this...

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