PILATES EXERCISES:


   Preparation: Before starting, massage your feet.  Kneed them.  Roll
   your toes around.  Stretch your arches.  This stops cramp and gives
   you a firm base for the exercises done standing-up.  Wear an extra
   thick pair of socks.  Your other clothes should be loose enough not to
   restrict the movements.  Thick/drawstring waistbands should be avoided
   as this - obviously - disrupts the alignment of the spine when you're
   lying on your back.
   
   
   Spend a few minutes in the Pilates Relaxation position (like the AT
   semi-supine).  Systematically release all tension in the body, even
   round the jaw, ankles etc.  Also, try some lateral, thoracic breathing
   to get the rib cage moving.  In otherwords, let your ribs open
   sideways as your breathe in, rather than lifting your shoulders or
   pushing your stomach out.  Breathe in for a count of 8 and out for
   10.  Repeat 6 times.
   
   
   Pilates breathing:  Lateral breaths, as above.  This method of
   breathing should be used for all of the exercises.  Breathe in through
   the nose and out through a loose *o* of your mouth.
   
   
   Neutral pelvis:  
   This is the key to Pilates, and why it is such a good form of remedial
   exercise.  Lie in the relaxation position.  Check your hip bones are
   horizontal (neither side tipping up like a see-saw).  Gently arch your
   lower back.  Release.  Then, gently, flatten your lower back so the
   coccyx and lower vertebrae touch the floor.  Release.  If you put your
   middle finger on your pubic bone and the ball of your hand on your hip
   bones your hands should now be flat (ie parralel with the floor) and
   even.
   
   
   Zip up and hollow:  
   As you breathe out in the exercises you need to create a strong
   centre.  This means engage the muscles of the pelvic floor and hollow
   your lower abdominals back to your spine.  Do not move the pelvis or
   spine.  As you breathe in release.  Do not mix the two movements up!
   
   


Some simple exercises

    
   
   These should all be done very slowly, with a neutral pelvis, and warm
   body (ie not in a draft, warm limbs etc).  If you have an exercise mat
   use it, alternatively a thick rug or quilt on a stable floor would
   serve as well.
   
   
   
   NECK ROLLS
   
   
     * Lie in the Relaxation Position
     * Slowly and gently allow the weight of the head to roll it to the
       left.
     * Return to the centre and over to the right.
     * Back to the centre.
     * Repeat the sequence six times.
     * Tuck your chin in (gently) and repeat.
       
   
   
   ARM OPENINGS
   
   
     * Lie on your side, with a pillow under your head (or 3 inch foam
       block).  Your back should be in a straight line, maintaining it's
       natural curve.  (Use the edge of your exercise mat, if you have
       one, to check your straightness.)
     * Double check that you are not poking your head forwards and that
       your body is not lolling/tilting.
     * Have your knees bent at a 90 ° angle to your body.
     * Line all your bones up one on top of the other - your foot bones,
       ankle bones, knees, hips and shoulders.
     * Stretch your arms out in front of you at shoulder height, the
       palms together.
     * Keep your knees glued together throughout, nailed to the floor,
       one hip remaining directly over the other, to keep the pelvis in
       line.
     * Breath in, zip up and hollow, open your top arm to take it behind
       you, like a door opening.  Your eyes follow the movement of your
       arm, so that your head rolls with the movement.  The elbow stays
       softly bent behind you, but do not force this or allow the knees
       to separate.  Enjoy the stretch.
     * Breathe out, still zipping and hollowing, and slowly bring the arm
       back in a wide arc.
     * Repeat six times, maintaining a strong centre th roughout.  Then
       repeat on the other side.
       
   
   Remember to breathe in as you open breathe out as you close.
   
   
   
   THE DUMB WAITER
   
   
     * Stand or sit on a solid chair.  Make sure your pelvis is in
       neutral.  Keep your legs hip-width apart, with your weight evenly
       dispersed.
     * Hold your arms, with palms facing upwards, your elbows tucked into
       your waist - like you're holding a (very light) box.
     * Breathe in to prepare and lengthen up through the spine.
     * Breathe out, zip up and hollow.
     * Breathe in and, still zipped and hollowed, and keeping your elbows
       still and into your sides, thake your forearms to the side and
       backwards keeping them in parallel to the floor, opening the chest
       and working the muscles between the shoulder blades.  Keep the
       shoulder blades down.
     * Breathe out and return the hands to the Starting Position.
     * Repeat six times.
       
   
   Do not allow the upper back to arch as you take the arms back.  Do not
   tense or arch your neck and back ie no poking forwards or back.  And
   keep your hands/fingers in a straight line with your wrists and
   forearms.
   
   
   
   PUSHING THROUGH WATER
   
   
     * Stand, feet in parallel, hip-width apart.  Bend you knees,
       checking that they are directly over your feet (as if you're
       sitting lightly on a bar stool).
     * Lift you arms so they are approx 45° from your shoulders.  Keep
       them shoulder width apart.  Palms facing your body.  Arms should
       be straight but not locked.
     * Breathe in to prepare and lengthen up through the spine.
     * Breathe out, zip up and hollow.  Keeping your shoulders away from
       your ears and your shoulder blades down your back, slowly bring
       your hand towards your body, as if your pushing through water.
     * Only go back as far as the end of your buttocks.
     * You can draw your hands together, behind your bum to give your
       scapular a gentle squeeze, if you feel confident.
     * Breathe in as your bring your hands back to the start position.
     * Repeat six times, very slowly.
       
   
   
   ROLL DOWNS
   
   
     * Stand about eighteen inches from a wall and lean back into it,
       with your knees bent.  Stand with your feet hip-width apart and in
       parallel with your weight evenly balanced on both feet.  Check
       that you are not rolling your feet in or out.  Soften your knees.
       Again like you're sitting lightly on a bar stool.
       
     * Find your neutral pelvis position, but keep the tailbone
       lengthening down.
     * Breathe in to prepare and lengthen up through the spine, release
       the head and neck.
     * Breathe out, zip up and hollow, and drop your chin on to your
       chest and allow the weight of your head to make you slowly roll
       forwards, head released, arms hanging, centre strong, knees soft.
       (I always think of having a very heavy bindi (sp?) on my forehead
       so that leads the movement, peeling off the wall.)
     * Breathe in as you hang, really letting your head and arms hang.
     * Breathe out, firmly zipped up and hollowed, as you drop your
       tailbone down, directing your pubic bone forward.  Rotate your
       pelvis backwards as you slowly come up, rolling through the spine
       bone by bone, to stand tall.
     * Repeat six times.
       
   
   Make sure you go down centrally and that you do not sway over to one
   side.   When you are down, check where your hands are in relation to
   your feet.
   
   
   
                                      
   These exercises have been adapted from my notes that I have taken in
   class, the notes of my Body Control Pilates teacher and the following
   books:
   
   
   Pilates through the day: The Evening Relaxer
   
   Pilates through the day: The Desk Reviver (both £2.99)
   
   Pilates: The Way Forward  (£12.99)


-- Hilary Johnson May 2000