Pilates Exercises

Calendar November 15, 2010 | Posted by admin

Pilates Exercises

Bonnie's Pilates Workout Routine - Belly


Pilates Exercises Can Help Prevent Slipped Disc

Pilates Exercises Can Help Prevent Slipped Disc

Our spine or vertebral column is made of twenty-four vertebrae. When we are standing, the entire weight of our body, head and arms is transferred through these vertebrae. Spinal intervertebral discs that are between each vertebrae cushioned this shock when we move. The discs are composed of a tough outer layer, the annulus fibrosus and a liquid centre called the nucleus pulposus. When weight is placed on a disc, the annulus fibrosus supports the nucleus pulposus in compressing and distributing the pressure.

A slipped disc or herniated disc happens when the nucleus pulposus bulges out through a weakness in the outer part of the disc. It may be pressing on nearby nerves and cause severe pain or inflammation. One tends to develop a slipped disc between 30 and 50 years old; and twice as many men as women are affected. There are no permanent treatments to treat slipped disc and hence it is very important to ensure we cultivate good habits to prevent slipped disc from happening. Doing Pilates exercises is one of the easiest ways to restore the natural curves of the spine while strengthening your muscles at the same time.

Pilates Exercises Promote Good Posture

How you sit, stand and move have a big impact on your spine. Incorporating good postural habits are crucial in maintaining a healthy spine. Our spine has a natural "S" shape and this "S" shape has to be maintained in every movement to ensure proper posture. Pilates exercises focus a lot on neutral position or "S" shaped-spine in every movement, hence retuning our body to get used to the neutral position that is good for our body.

  • Standing – Stand upright with head balanced on top of shoulders. Both legs should be straight with even weight on both feet. When doing standing Pilates exercises, we learn to notice details as such your rib cage should be balanced on top of your hip bones when standing to prevent over-arching of your lumbar spine.
  • Sitting – Your pelvis should be vertical and support in the small of your back to promote the natural lumbar curve. Head forward posture should be avoided to prevent over extension of neck. Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary).
  • Lifting & Moving - Avoid making sudden aggressive movements or over-twisting your body in unnatural positions. Pilates exercises that promote rotation of rib cage, articulation of spine and lateral flexion will help to promote flexibility and strength. Distribute your weight evenly on both sides of the body especially on both feet.

Pilates Exercises

Exercising regularly can slow down the deterioration of your interverteral discs. It can also keep your supporting back muscles and postural muscles strong. Integrating high-impact activities, weight lifting exercises with core strengthening exercises such as Pilates exercises is useful in preventing over-straining your spine. However, it is important that you carry out Pilates exercises under guidance of qualified instructor.

Pilates Exercises such as Hip Rolls are useful in promoting articulation of your spine, strengthening abdominals to support spine especially lumbar spine, glutes and hamstrings.

 

 

PILATES EXERCISE: HIP ROLL STARTING POSITION

Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance apart on mat. Arms by sides, palms down. Inhale to prepare.

 

Step 1: Exhale

Initiate from tailbone and slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades (weight should not be resting on neck). Do not arch lower back by maintaining good abdominals connection with rib cage.

 

Step 2: Inhale

Keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed. Press evenly into both feet to engage glutes & hamstrings. Relax shoulders.

 

Step 3: Exhale

Soften chest, ribs, middle back and lower back as you return spine to starting position vertebrate by vertebrate. Repeat 3 - 5 times.

 

Cultivating good posture and incorporating core strengthening exercises such as Pilates exercises will help you to prevent slipped disc and other back pains.

Gaiam Gripping Nonslip Yoga Socks - M/L
Gaiam Gripping Nonslip Yoga Socks - M/L
Sale Price: $7.99
  Eligible for free shipping!
Availability: Usually ships in 3-4 business days
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Description

95-9247 M/L Size: Medium / Large Features: -No slip yoga socks. -Color: Black. -Gives you the toe-wiggling freedom of being barefoot and the slip-free security of your yoga mat. -Offer slip-resistant performance specially created for practicing yoga and Pilates. -Comfortable socks reduce exposure to foot fungus. -Made of cotton. -Machine wash and air dry. -Weight: 1 lb. -Available in the following sizes:. -Medium / Large: Sizes 10 - 11 for women's and 10 - 12 for men's. -Small / Medium: Sizes 5 - 10 for women's and 4 - 9 for men's.

Features

  • A nonslip performance sock created for yoga and Pilates
  • Gives you the toe-wiggling freedom of being barefoot and the slip-free security of your yoga mat
  • Cotton. Machine wash; air dry
  • Black...Women's Medium / Large (10-11)
  • A Gaiam Exclusive!
ExerSock Small Yoga and Pilates Socks for Women in White (3-Pack)
ExerSock Small Yoga and Pilates Socks for Women in White (3-Pack)
Sale Price: $24.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
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Description

CMX02S3 Features: -Constructed of cotton and spandex. -Size for women: 4 - 6. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

ExerSock Medium Yoga and Pilates Socks In White
ExerSock Medium Yoga and Pilates Socks In White
Sale Price: $19.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

CMX02M Features: -Constructed of cotton and spandex. -Size for men: 5 - 8.5. -Size for women: 6.5 - 9.5. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

ExerSock Medium Yoga and Pilates Socks in Gray
ExerSock Medium Yoga and Pilates Socks in Gray
Sale Price: $19.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

CMX13M Features: -Constructed of cotton and spandex. -Size for men: 5 - 8.5. -Size for women: 6.5 - 9.5. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

ExerSock Large Yoga and Pilates Socks in Brown / Pink
ExerSock Large Yoga and Pilates Socks in Brown / Pink
Sale Price: $19.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

CMX08L Features: -Constructed of cotton and spandex. -Size for men: 9 - 12.5. -Size for women: 10 - 13. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

ExerSock Medium Yoga and Pilates Socks in Blue
ExerSock Medium Yoga and Pilates Socks in Blue
Sale Price: $19.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

CMX03M Features: -Constructed of cotton and spandex. -Size for men: 5 - 8.5. -Size for women: 6.5 - 9.5. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

ExerSock Small Yoga and Pilates Socks for Women in Black
ExerSock Small Yoga and Pilates Socks for Women in Black
Sale Price: $19.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

CMX01S Features: -Constructed of cotton and spandex. -Size for women: 4 - 6. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

ExerSock Large Yoga and Pilates Socks in Oatmeal
ExerSock Large Yoga and Pilates Socks in Oatmeal
Sale Price: $19.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

CMX14L Features: -Constructed of cotton and spandex. -Size for men: 9 - 12.5. -Size for women: 10 - 13. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

Gaiam Gripping Nonslip Yoga Socks - S/M
Gaiam Gripping Nonslip Yoga Socks - S/M
Sale Price: $7.99
  Eligible for free shipping!
Availability: Usually ships in 3-4 business days
See Reviews For This Product

Description

95-9247 S/M Size: Small / Medium Features: -No slip yoga socks. -Color: Black. -Gives you the toe-wiggling freedom of being barefoot and the slip-free security of your yoga mat. -Offer slip-resistant performance specially created for practicing yoga and Pilates. -Comfortable socks reduce exposure to foot fungus. -Made of cotton. -Machine wash and air dry. -Weight: 1 lb. -Available in the following sizes:. -Medium / Large: Sizes 10 - 11 for women's and 10 - 12 for men's. -Small / Medium: Sizes 5 - 10 for women's and 4 - 9 for men's.

Features

  • A nonslip performance sock created for yoga and Pilates
  • Gives you the toe-wiggling freedom of being barefoot and the slip-free security of your yoga mat
  • Cotton. Machine wash; air dry
  • Black...Women's S/M (6-8)
  • A Gaiam Exclusive!
ExerSock Small Yoga and Pilates Socks for Women in White
ExerSock Small Yoga and Pilates Socks for Women in White
Sale Price: $19.99
  Eligible for free shipping!
Availability: Usually ships in 1-2 business days
See Reviews For This Product

Description

CMX02S Features: -Constructed of cotton and spandex. -Size for women: 4 - 6. -Eliminates slipping on mats. -Innovative non-slip sole provides grip around the house and for low-impact exercises. -Cushioned and reinforced sole with innovative Stretch Band for comfort. -Provide the hygienic solution for mat exercises such as yoga, and also for Pilates. -Provide the anti-bacterial protection of a sock while providing the non-slip protection of a sneaker. -Lifetime warranty. -Dimensions: 10.5'' H x 4.25'' W x 0.5'' D.

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