Day 235- Single Leg Pull with Head Up

This exercise is the classic Pilates Single Leg Pull Exercise.  It strengthens the hamstrings in both knee flexion and hip extension.

To do this exercise you will need a mat.  Start by lying on your belly with your legs lengthened beneath you.  Place your elbows underneath your shoulders with your hands clasped together in the center. Inhale to prepare and exhale as you lift your belly and slide your shoulder blades down your back.  Maintain this position as you inhale and then exhale as you bend one knee and bring your heel towards your pelvis.  Inhale as you lengthen it away from you and exhale as you bend the other side.  Repeat 6-8 times on each side.

Things to think about

This position will provide some support for the head neck and shoulders, but it is important also to lift the muscles and fascial tissue of the front of the spine to support each vertebra.

As you bend the knee be sure that the pubic bone is connecting evenly to the ground.  If you feel your pelvis rolling from side to side, take some time to lengthen the front of the hips.  And then be sure that you maintain that length as you bend the knee.

Day 54- Bridge with Neutral Spine

This exercise is intended to allow efficient movement in hip extension.  In all of the Bridge posts, we have been playing with spine articulation.  This bridge is intended to work with the relationship of the hip extensors to the pelvis floor for pelvic stability.

 

To do this exercise you will need a mat.  Start by lying on your spine with your knees bent and your feet planted in the ground.  Inhale into the back of your ribs, and then exhale as you lift your pelvis into the air. Inhale fold at the hip sockets to lower the ribcage and tailbone to the floor.  Exhale as you lift your pelvis.  Imagine you are sending your knees over your toes.  Exhale as you lift your pelvis and inhale as you lower your tailbone and ribcage to the ground.

 

Things to think about:

This exercise is a great functional exercise that can strengthen the body to make it easier to go up stairs, stand up from a seated position and walk efficiently without over using the hip flexors.

 

You can also use add marching and single leg bridge to the bridge in neutral spine.

 

This exercise is intended to improve the relationship of the pelvis and the thighbones.  As you are doing this exercise imagine the hip joints as fluid and mobile.  You are pushing the pelvis into the air from underneath while stabilizing the pelvis with your pelvic floor and lower abdominals.