Altrincham Physiotherapy Ltd

Expert Physiotherapy & Sports Injury Care in Altrincham

Reactive 8 for 2018!

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Happy New year!

A new year has begun and the Pilates classes are up and running again after the 2 week Festive break and new years resolutions are still fresh in our minds. So here are 8 basic Pilates exercises to get us reactivated for 2018!

This simple set of exercises is quick to run through and is great if you are a beginner to Pilates or are just wanting a refresh to get prepared for your class this week. All you will need is a mat a towel for head support and 10 minutes…

REST POSITIONrest position

  • Lie on your back with your knees bent up and your head supported; tuck your chin in to gently lengthen your neck and relax your shoulder blades.
  •  Place your feet and knees hip distance apart. Feel the bones on either side of your pelvis and gently tuck your tail bone under to feel the back soften, then allow your pelvis to tilt forwards. Come to rest halfway between the two with the bones under your finger tips pointing towards the ceiling.
  • Keeping the pelvis level; gently contract your centre imagining you are drawing in with the muscles you would use to slow down passing water.

ONE LEG STRETCH LEVEL 1one leg stretch level 1

  • Start in the rest position with your centre engaged.
  • EXHALE, slide one heel forwards along the floor to straighten the knee.
  • INHALE, slide your heel back along the floor.
  • Repeat alternating legs
  • REPS: 10

DOUBLE LEG STRETCH LEVEL 2double leg stretch level 2

  • Start in the rest position with your centre engaged.
  • EXHALE, lower both arms overhead while simultaneously sliding one heel forwards along the floor.
  • INHALE, circle both arms outwards and then downwards. Simultaneously, bring your foot back to the start position.
  • Repeat alternating legs
  • REPS: 10

 

HIP TWIST LEVEL 1hip twist level 1

  • Start in the rest position with your centre engaged
  • You can place a piece of theraband around your thighs.
  • EXHALE, roll one leg outwards from your body; only as far as you can keeping your pelvis level.
  • INHALE, roll your leg back inwards until your knees are back in line.
  • Repeat alternating legs.
  • REPS: 10

HIP TWIST LEVEL 2hip twist level 2

  • Start on your back with your feet, knees and hips drawn together with your arms out just below shoulder height.
  • EXHALE, roll both knees to one side, keeping your shoulder blades down into the mat; follow with your head looking to the opposite hand.
  • INHALE, and hold. Feel that expansion into your rib cage.
  • EXHALE, use your centre to peel your spine one segment at a time from the top down, into the mat.
  • Repeat alternating sides. REPS: 10

SHOULDER BRIDGE LEVEL 1shoulder bridge level 1

  • Start in the rest position with your centre engaged, no pillow under your head.
  • EXHALE, gently roll your lower back into the mat, scoop your tailbone upwards and continue to peel your spine off the mat, bone by bone until you are resting on your shoulder blades, keeping your pelvis level.
  • INHALE and hold the shoulder bridge position.
  • EXHALE, lower the shoulder bridge by lowering one bone at a time to the mat, beginning with the upper back.
  • REPS: 10

CLAM LEVEL 1clam level 1

  • Starting position: Side lying. Underneath arm outstretched in alignment with the trunk with your head resting on this arm. Hips bent up to approx. 45° and knees bent up to approx. 90°. Shoulders and hips stacked. Top hand resting on the floor.
  • Draw the top hip downwards away from the top shoulder to create a small space between your waist and the mat.
  • EXHALE, lift the top knee upwards, keeping the feet together.
  • INHALE, lower the top knee onto the bottom leg. REPS:10

ARM OPENINGS LEVEL 1arm opening level 1

  • Starting position; Side lying with your head supported on a small pillow. Arms reaching in front of the body and resting one on top of the other. Hips bent up to approx. 45° and knees bent up to approx. 90°. Shoulders and hips stacked one on top of the other. Draw the top hip downwards away from the top shoulder to create a small space between your waist and the mat.
  • EXHALE, reach the uppermost arm towards the ceiling. Continue to reach the uppermost arm out to the side, allowing the upper body to rotate and the front of the chest to open to the ceiling. Allow the head to follow the movement of the arm.
  • INHALE and hold the stretch.
  • EXHALE, rotate the body and arm back to the starting position. REPS: 10

Don’t forget to head over to our website to see the new Pilates timetable and keep up to date with news letters.

Enjoy and happy 2018

Please click on this link to find our New Pilates Class Timetable – http://altrinchamphysio.co.uk/pilates-timetable