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At Home Posture Workout

We are rounding the corner into the holiday season and that means photos! Your posture communicates so much, tell the world how happy, healthy, and confident you are!

Exercise 1: Roll-Ups

  • Why? The Roll-Up is a quintessential Mat Pilates exercise. It takes you from the mat to a seated position while stretching and lengthening your spine.
  • How? Start lying down on your mat with your arms overhead. Take a deep breath in, drawing your shoulders off the mat and exhale as you continue to roll up into a seated position, stretching forward towards your toes. Finish the exercise by rolling your spine back down sequentially onto the mat.
  • What else do I need to know? If you are new to Pilates Mat work, start by sitting upright on your bottom, hands behind thighs while you hollow out your spine looking inwards, then inhale to sit up tall. As you progress, you may need to use your hands behind your thighs to assist. Remember to breath! For more advanced clients, focus on stretching perhaps past your toes while maintaining your shoulders out of your ears.

Exercise 2: Spine Stretch Forward

  • Why? This exercise combines the stability of a seated position with a spine lengthening stretch forward (see, not just a clever name for the exercise!).
  • How? Start seated with your sits bones firmly planted into the mat and draw your spine even further up to the ceiling trying to get taller off of your sits bones. Take an inhale to grow taller and as you exhale, hollow out your navel and stretch your fingers towards your toes. Sit tall and repeat.
  • What else do I need to know? The most common error is trying to touch the shins or toes – instead think of keeping the arms parallel to the floor with your biceps and ears connected.

Exercise 3: Spine Twist

  • Why? The Spine Twist adds a gentle spine rotation that is needed for optimal spinal health!
  • How? Start sitting tall off of your sits bones with both hands stacked one over the other on the back of your neck. The inner thighs are strongly connected together. As you continue to sit tall, take a deep exhale and twist to the right, inhale to sit tall and centered, exhale to twist to the left. Continue this process about 3-5 times.
  • What else do I need to know? To perform this exercise correctly, make sure your hips do not wiggle – as you twist right, your left hip is your anchor and vice versa.

The Complementary Benefits of Pilates

Hooray! The temperature is cooling off!

One of the best things about the fall and winter in Arizona is that you can finally go outside and enjoy the outdoors. The weather and temperatures this time of year is inviting to be able to take your workouts outside in the fresh air.

There are so many out door activities to do in Phoenix that sometimes it is hard to pick a favorite. The best part? No matter your preference or what your sport is, Pilates can help!

A few of the benefits of cross training with Pilates:

  • Muscles will develop more evenly and efficiently
  • Improved focus and body-awareness
  • Increased range of motion
  • Increased breath control
  • Faster Recovery time

Why should runners do Pilates?

One of the greatest benefits for runners is improved breathing. Many runners breathe from the chest, while Pilates will teach you to breathe from the diaphragm; taking advantage of both will enable you to use more of your lung capacity.

Pilates will also strengthen the quadriceps and hip abductors. These muscles support the knees while running, and strengthening them can help prevent injury.

WWW.GetSetAZ.com has a comprehensive list of running events: http://www.getsetusa.com/arizona/calendar.php

Golf and Pilates

Working on your swing? Try Pilates! Pilates strengthens the core and increases spinal mobility, both of which will help you increase distance and accuracy in your swing.

If you are looking for a course in AZ, check out Golf.com’s list of the Best Public Courses in Arizona.

Walking and hiking both use many of the same muscle groups as running and golfing, especially if you walk the course. Sports enthusiast or not, everyone can benefit from a stronger core.

Most everyone has experienced neck or back pain at some point and has wondered what to do about it. Strengthen your powerhouse! Your powerhouse helps to balance and stabilize your body.


Quickie Posture Workout

Spend too much time sitting? Try this quick workout to strengthen and improve your posture!

Exercise 1: Roll-Ups

  • Why? The Roll-Up is a quintessential Mat Pilates exercise. It takes you from the mat to a seated position while stretching and lengthening your spine.
  • How? Start lying down on your mat with your arms overhead. Take a deep breath in, drawing your shoulders off the mat and exhale as you continue to roll up into a seated position, stretching forward towards your toes. Finish the exercise by rolling your spine back down sequentially onto the mat.
  • What else do I need to know? If you are new to Pilates Mat work, start by sitting upright on your bottom, hands behind thighs while you hollow out your spine looking inwards, then inhale to sit up tall. As you progress, you may need to use your hands behind your thighs to assist. Remember to breath! For more advanced clients, focus on stretching perhaps past your toes while maintaining your shoulders out of your ears.

Exercise 2: Spine Stretch Forward

  • Why? This exercise combines the stability of a seated position with a spine lengthening stretch forward (see, not just a clever name for the exercise!).
  • How? Start seated with your sits bones firmly planted into the mat and draw your spine even further up to the ceiling trying to get taller off of your sits bones. Take an inhale to grow taller and as you exhale, hollow out your navel and stretch your fingers towards your toes. Sit tall and repeat.
  • What else do I need to know? The most common error is trying to touch the shins or toes – instead think of keeping the arms parallel to the floor with your biceps and ears connected.

Exercise 3: Spine Twist

  • Why? The Spine Twist adds a gentle spine rotation that is needed for optimal spinal health!
  • How? Start sitting tall off of your sits bones with both hands stacked one over the other on the back of your neck. The inner thighs are strongly connected together. As you continue to sit tall, take a deep exhale and twist to the right, inhale to sit tall and centered, exhale to twist to the left. Continue this process about 3-5 times.
  • What else do I need to know? To perform this exercise correctly, make sure your hips do not wiggle – as you twist right, your left hip is your anchor and vice versa.