•STOTT Pilates Instructor (from Toronto Canada)
•Mat and reformer
•Studio owner
•personal tr
06/10/2021
Pilates gives more support to your spine, creating space between each vertebra. That extra space not only makes you appear taller, it also creates more mobility, transforming your spine from a stiff rod into a supple string of pearls. This new suppleness prevents degenerative spinal problems, such as slipped disks. It also helps you move with more grace and ease.
MERMAID BOW AND ARROW ON THE REFORMER:
Mermaid bow and arrow works stability in both the shoulder blades and the spine. Mobility is also increased in the spine in a side bending position and targets muscles in the deep pelvic floor, obliques as well as the core.
26/02/2021
One of my all time favourite exercises on the reformer is the SHORT SPINE
BENEFITS
Increase flexibility in the hamstrings and lower back.
Develop whole body coordination.
Improve strength and control in the abdominals.
Develop spinal articulation.
Strengthen the gluteal and hamstring muscles.
Improve spinal alignment by cultivating balance in the back muscles.
Bicep curls with half roll down on the Reformer.
23/02/2021
JACK KNIFE on the Mat:
strengthens the abdominals and also provides a stretch for the back and shoulders. It requires spinal articulation (carefully rolling the spine up and down), which improves flexibility and posture—essential for the health of your back.
HAMSTRING CURLS
Feet pulling straps
AIM OF THE EXCERISE
The hamstrings run from the hips to the knees. These muscles are crucial for functional movements, like walking, squatting, and running
Primarily helps in extension of the hip, flexion of the knee, and lateral rotation of the knee.
Hamstring strength also impacts your posture.
TARGET MUSCLES
Hamstrings:
Biceps Femoris, Semimembranosus & Semitendinosus
Abs: Transverse abdominis and oblique s
Hip extensors
Erector spinae to maintain upper spine in neutral
07/03/2021
23/02/2021
15/02/2021