Pilates posture and engagment for every body

christinarosec

Hi guys,

I am a Pilates instructor from NZ. Posture alone can add a whole lot of benefits to your weight loss training and your long term health.
Just slightly realigning your pelvis, feet, and shoulders for example can have you switching on muscles as you walk, sit, watch tv, and eat dinner! Not only will you be holding yourself more confidently but you will be engaging deep core muscles that you didn't know you had! If you are finding it hard to break the habit of eating your favourite fattening foods- why not give yourself another habit to break! Whether it be rounding your shoulders, over arching your lower back, sticking your neck forward, hunching your shoulders up or rolling your ankles and knees out to the side when you walk try correct one or a couple of these things today.

TIPS

• Walk on the two balls of your feet and the heel as a triangle-pressing through all three points.
• Lots of us get lower back tension and lazy abs. Check your pelvis! Imagine you are facing the world with two headlights on your hip bones. Bring your pelvis under or back a bit (most commonly under -refer to John Travolta in Grease) so that the faces of your hipbones are always parallel to where you are facing. This will bring your core into a more activated position, help you find your glutes, and re-stretch out the lower vertebrae in your back.
• Stretch out the back of your neck as you draw your chin inwards like a draw. The pull should be from the crown of your head up into the ceiling. Keep your chin level. You can stay like this!

• Squeeze your bum when you walk! Upstairs, down stairs, running, biking, you name it. With your new proper foot and hip alignment, building glut strength is going to protect your knees and give you a really good shape through the gluts as well as your legs.

• Pelvic floor! Yes men you too. Women you will be more aware of this pelvic sling but not necessarily using it as much or at all- as you should. Strengthen it before you lose it! Bonus is it helps to develop deep core strength too. Lift your pelvic floor from its relaxed state as if it was a zip. Think UP. If you don’t know this muscle it is what you would be zipping up if you were holding your pee mid flow (only an example don’t do). Practice this sitting, standing,walking, and do holds. Lift the zip, hold the zip, release. Few times a day. Extend your holds as you get better and remember to release. As you zip try exhaling and gently pulling you lower tummy away from your beltline gently back toward your spine. That is how you engage your Transverse Abdominals. You can add that to your repertoire of pelvic floor exercises. If you are confused on the hollow think you have a hip belt that is slightly too tight and you are drawing away from it. Do the engagments on the exhales( slow mouth release) and the inhales to prepare slowly and deeply through your nose. Shoulders stay down when you breath.


A little bit of info at a time- hope this can help some of you!

ChristinaRose

Winwin101

Thanks for the tips! I usually try to make these Pilates posture and engagement moves part of my daily routine but I forgot to do them for a while. It is great to be reminded! Thanks again!

Evidencebased

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