As the days are shorter and the nights are longer, naturally we find ourselves with less energy and wanting to move a lot less. Here are four simple Pilates movements you can incorporate in to your morning routine or any time of day. It will take no more that 5 minutes to feel a little lighter and a little more open. Find your Pilates Set up and let's go.
Heel Raises x 10.
How - Engage your quads, thighs and glutes and raise the height of your heels off the floor, so that you are stood on your tip toes.
Why - A great way to stregthen your ankles and calf muscles, whilst challenging balance, creating more focus.
Chest stretch - Hold for 15 seconds
How- interlink the fingers behind the back. Squeeze the shoulder blades together and open the chest whilst maintaining a neutral pelvis.
Why - They serve to strengthen the posture and stretch the muscles of the chest and the back. opening up the body to easily fill lung capacity more.
Long lunge stretch (Hold for apporximatly 15 seconds on each leg.
How- Step forward with one foot, longer than a walking stride, keeping your front foot flat and your back leg lengthened, with you heel raised. keep the upper body straight, raising the arms in line with your ears.
Why - This stretch will help to open the hips and stabilise the rest of the body. Often we hold tension within the hips, this is a wonderful way to relase it.
Roll downs x 6
How- Bringing your chin to your chest we work through the top of the spine, rounding through your shoulders and articulating through every vertebrae, right to to the bass of your back, hold your a forward fold. (Keep your pelvis tucked and your hips on top of your ankles.)
Rebuild and restack the spine until you come to a standing positon again.
Why - A beautiful way to mobilse you spine and your back, whilst gaining engagment through your core, whilst legthening your hamstrings and posterior chain. Also increasing blood circulation. This will leave you feeling longer and looser ready to boost your day.
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Demonstrations available to view on Instagram
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