Single leg stretch

Single leg stretch

The single leg stretch is a great exercise for both abdominal strength and control. It is very important while doing this exercise that the breathing is very deep and position is maintained while inhaling. Lay on your back, knees bent, feet on the floor. Take a deep breath and then while exhaling draw the navel to the spine and fold your knees to your chest one at a time. Take another deep breath and, ensuring that your elbows are open and your shoulders are down, curl your upper body forward with your chin tucked into your chest and close the...

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Pilates for Arthritis

Pilates can help people with arthritis in many ways. It reduces joint pain and stiffness by increasing flexibility, muscle strength, cardiac fitness, and endurance. It can also help with weight reduction and contribute to an improved sense of well-being. Pilates can be a part of a comprehensive arthritis treatment plan. People with arthritis may be less fit, weaker, and less flexible and have more pain than necessary. Pilates can help to: Reduce joint pain and stiffness by increasing joint mobilityImprove flexibility, muscle strength and enduranceHelp help keep your weight under control by building lean muscle tissueAssist with an improved sense...

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The Hip Roll

The hip roll is a very simple exercise which increases the range of motion in the hip joint. Supporting muscles are also strengthened. Reduced (mainly internal or turning in) rotation of the hip joint is a fairly early sign of osteoarthritis in the hip. this can not only be painful but can also cause pain in other seemingly unrelated areas such as lower back and knees. starting position hip rotation start side view Lay on your stomach with your hips parallel to the floor. Stomach should be tight. A cushion may be used under the hips if this is more...

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The wall glute stretch

The wall glute stretch

The gluteas muscles or buttocks are often tight and the cause of discomfort as they have a very large job to do, stabilising the hip joint and providing the link between this weight bearing joint and the legs. When there is any misallignment in the lower body or there has been a past injury the gluteas muscles normally wear the brunt of it and must be stretched like any other muscle after load. Starting Position: Lay on the floor square with the wall with one leg up the wall. It is normally good to wear clean socks so that the...

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The hamstring stretch

The hamstring stretch

The hamstring muscles are the muscles that run down the back of the upper legs. they are a very explosive and springy muscle that is used a lot in running. Ask any athlete about the stretching routine for before and after exercise and they will always mention a hamstring stretch. This is because the thought of a snapping hamstring will make anybody cringe. The hamstring stretch is a great example of where the pilates technique can get a very common exercise or stretch and with a slight change make it far more effective. The hamstring stretch can however be of...

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Groin stretch

The groin or abductor and hamstring stretch is an easy stretch that can be done at home and is very good for increaseing the range of movement in the groin and can also help to ease pain caused by a troublesome groin. Starting position: Lay on the floor perpendicular to a wall with your buttocks approximately 30cm from the wall. Place your legs up the wall, straight at the knees and as wide as is comfortable. Point your toes outward. Ensure that your lower stomach muscles are tight with the lower back flat on the floor and hips forward. The...

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